Not All Fish Oils Are Equal
READ THIS BEFORE CHOOSING A FISH OIL
by Dr Daniel Min, Naturopathic Doctor
Fish oils are one of the most essential supplements for overall health, yet many people don’t know how to choose the right product or find the correct dosage. The omega-3s found in fish oils can offer a wide range of health benefits, from supporting heart and brain health to reducing inflammation, which is probably why it is one of the most common supplements I see people taking. But as with all supplements, not all fish oils are made the same. So, let me walk you through why fish oils are such a game-changer for your health, and how to go about choosing the right fish oil.
BENEFITS OF FISH OIL
The ideal ratio between omega-6s and omega-3s in your diet is 1:1. (Omega-6s are found in processed foods, vegetable oils, grain-fed meat, etc. and omega-3s are found in fatty fish, flaxseeds, walnuts, etc.) But the average Canadian diet has an omega-6 to omega-3 ratio of 20:1. This imbalance can cause inflammation and contribute to heart disease, arthritis, and certain cancers.
To get this ratio closer to 1:1, We need to reduce the amount of omega-6 and increase the amount of Omega-3 we consume. But it can be very difficult to limit the consumption of omega-6 in our western diet, so many people supplement with omega-3s found in fish oils.
MAJOR HEALTH BENEFITS OF FISH OIL INCLUDE:
Cardiovascular health: Omega 3s help reduce inflammation, lower Triglyceride levels and promote healthy blood pressure - reducing the risk of heart attacks and strokes.
Brain health and Cognitive function: Helps reduce risk of age-related cognitive decline and Alzheimer’s disease.
Joint health and Inflammation: Can reduce symptoms of arthritis and other inflammatory conditions.
Eye health: DHA is found in high concentrations in the retina, and sufficient omega-3 intake is essential for maintaining good eye health and reducing the risk of macular degeneration.
Skin health: Helps maintain skin hydration, reduce inflammation related to skin conditions such as eczema, and support skin barrier function.
Mood: Fish oils can help improve mood, and help with symptoms of anxiety and depression.
CHOOSING THE RIGHT FISH OIL
When it comes to choosing a fish oil, there are many things you should be looking out for:
Sourcing, purity, and freshness: I suggest choosing oils from smaller fish, such as sardines, mackerel or anchovies as they accumulate fewer heavy metals/toxins compared to larger fish. Opt for brands that undergo third-party testing for purity and contaminants like mercury and heavy metals. Choose fish oils that are in dark glass bottles or sealed softgels to protect them from oxidizing. Some fish oils have vitamin E added to maintain freshness.
EPA/DHA ratio: As a general rule, you want to be looking for a higher EPA to DHA ratio (> 2:1) for reducing inflammation and improving mood; and higher amounts of DHA:EPA for brain health and cognitive function.
Dosage: The amount of EPA and DHA you get is really the important piece here. Some products show a combined omega-3 dosage on the front of the label, but you want to check this with the actual amount of EPA and DHA. Typical dosages range from 1000-3000mg based on your individual needs. You want to make sure you’re hitting a high enough dose to get therapeutic benefit.’
Form: There are a few different forms that you see fish oils in.
Triglyceride form (TG): The natural form of fish oils is the Triglyceride (TG) form. This is where the omega 3s are bound to glycerol. This form tends to be more easily absorbed.
Ethyl Ester (EE) - processed: Ethyl ester fish oils are altered chemically to remove impurities, and are usually bound to ethanol vs glycerol. This is a really common form found in commercial fish oil supplements, but they are usually only about 70% as effectively absorbed compared to the natural TG form.
Re-Esterified Triglyceride (rTG): Some fish oils are converted back to the triglyceride form after being processed. They are called “re-esterified triglycerides (rTG). This increases bioavailability and mimics the natural state of the oil. You get the benefits from removing impurities, but you also get fewer gastrointestinal side effects and better absorption
Flavour and digestibility: Some fish oils are enteric-coated to prevent fish burps or aftertaste. Liquid fish oils can be easier to digest for some people. They’re often flavoured with orange or lemon that can make it easier to palate.
Before starting any supplement, including fish oils, it’s important to consult with your healthcare provider. Personalized advice from a naturopathic doctor or other healthcare practitioners can help ensure you’re getting the right dosage based on your needs and get the most benefit without potential side effects or interactions.
To learn more or see how we can incorporate fish oils into your healthcare plan, Book a free health-strategy session with me today!
DR DANIEL MIN, ND
I believe in an integrative, evidence-based approach to getting to the root of my patients’ health concerns. I’ve seen the effectiveness of both eastern and western medicines first-hand, and how the body has an amazing capacity to heal if its given the right environment to thrive.
If you’re ready for a truly personalized approach to health, let’s connect for a free health strategy session at EvokeLife.co at the Pomme Clinic in Port Coquitlam, BC!