Fabulous Fish Oil

Omega-3 fatty acids are a group of polyunsaturated fatty acids that can’t be made by the body and must be obtained through food sources. There are three main kinds: alpha-linolenic acid (ALA), docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). ALA is found in leafy vegetables, fruits, nuts, seeds, legumes and grains. DHA and EPA are found in fish (especially fatty fish, like tuna, trout, salmon), fish oils and algae. The body is able to convert ALA into DHA, but only in small amounts. So it’s important to eat foods with DHA and EPA. Some foods are also fortified with omega-3 fatty acids.

The American Heart Association currently recommends that healthy American adults eat fish (fatty fish are best) at least twice a week and to include oils and foods high in ALA (like canola, soybean and flaxseed oils and walnuts). Patients with heart disease should get at least one gram of omega-3 fatty acids daily.

Despite the benefits of fatty fish, experts say the average American only gets about 150 mg of omega-3 fatty acids a day, the equivalent of about one fish portion every 10 days. Some people don’t like fish. Others may be concerned about the potential for fish contamination from toxic compounds, like mercury, dioxins and polychlorinated biphenyls (PCBs).

One way to increase intake of omega-3 fatty acids without eating fish is by taking fish oil capsules. But there is concern some fish oil capsules are derived from fish that is processed and distilled to remove toxins. Thus, in some cases, they may be safer than eating fish. The supplements are also relatively cheap. A month’s supply of fish oil capsules can cost less than one pound of some types of fish.

Look for a product that contains the key ingredients in omega-3 fatty acids, EPA and DHA. There’s no government standard for how much you should take. Many physicians suggest around 500 mgs of combined EPA/DHA a day, with a minimum of 200 milligrams of each ingredient. To avoid the unpleasant taste, try enteric coated capsules.

Keep the capsules away from heat and light to maintain freshness and prevent spoilage. You can also keep the pills in a refrigerator. Liquid omega-3 supplements should also be refrigerated. The liquid may get cloudy or appear to separate with refrigeration. Simply shake the bottle before each use.