If you are keen to try out fish oil for yourself and your family in order to gain the numerous physical and mental health benefits offered by Omega 3 fatty acids then don’t make the mistake of thinking that all types of oil are the same. They are not.
You cannot just pick one off the supermarket shelf and hope it will give you the kind of results you’ve heard about in the media, you’re more likely to end up disappointed as many are too weak to make a difference. No, before choosing an Omega 3 fish oil you need to know what it is you are looking for.
The important ingredients in Fish oil
The two most important ingredients in any oil are essential Omega 3 fatty acids Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA). EPA is necessary for efficient functioning of the brain throughout the whole of your life and DHA is important for healthy development of the brain during pregnancy and in the first few years of life.
We only find EPA and DHA in fatty fish.
There is another type of Omega 3 fatty acid known as Alpha linolenic acid or ALA which can be found in plant sources, however, our bodies aren’t efficient at converting this into Eicosapentaenoic acid and Docosahexaenoic acid although we can convert EPA into DHA provided we get enough in the diet. We don’t want to have too much DHA in an oil either as there is some evidence that there may be a competitive element between the two fatty acids.
This all may sound a bit confusing so to put it more simply, the most important Omega 3 fatty acid is EPA and the only reliable source of this fatty acid is fatty fish or fish oil. You need to make sure that any oil you buy has a high ratio of EPA to DHA or as much EPA as possible.
Another ingredient you are likely to find in any Omega 3 oil is an anti oxidant like Tocopherols (Vitamin E) or Borage oil (Starflower oil) which is designed to keep the oil fresh.
What about Cod Liver Oil?
Many people mistakenly believe that Cod Liver Oil is the same as Fish Oil. This isn’t the case at all. Cod Liver oil is extracted from the liver of fish and although it will contain amounts of EPA and DHA you will also find vitamins A and D. These two vitamins are fat soluble vitamins which can build up to toxic levels over time.
ON saying that, if you live in the northern hemisphere where there isn’t much sun during the long dark winter months then you are unlikely to be getting too much vitamin D in the winter. However, the same can’t be said for vitamin A at any time of the year as it isn’t difficult to exceed the recommended daily allowance for this vitamin.
What some people do is take Cod Liver Oil during winter in order to get the benefit of Vitamin D but this is only advisable if you live in the North, and then they switch back to fish oil as soon as the days start to get longer.
It’s important to note that pregnant women or girls who are planning to have a baby are advised NOT to take cod liver oil at all due to the potentially harmful effects of vitamin A as some studies have shown that vitamin A can cause birth defects.
What is the best Omega 3 oil?
So we have established that Omega 3 oils are not all the same. The best oil is one that contains high concentrations of EPA but you also have to make sure that any oil you buy is one that comes from a reputable source and which has been purified to remove any toxins.
About the Author
Dave McEvoy is an expert in omega 3 6 9 with over 20 years experience; for more information about fish oil and how it can help come and visit. Our site
