Choosing the Best Omega 3 Supplement
Omega 3 is an essential part of the diet and is vital to many of the body's key functions. Omega 3 is essential to maintaining health of the brain, eyes, skin, hair, nails, heart, circulation and the immune system. Omega 3 deficiency has been linked to a number of childhood development problems.
The most bio-available form of Omega 3 is obtained through fish. According to a recent report, 68% of the population don't eat fish at all, which means that many people in the UK probably have an Omega 3 deficiency. In addition, a significant number of people have problems metabolizing Omega 3 which can also lead to a deficiency.
It makes sense of all of those who don't eat fish on a regular basis to take a quality Omega 3 supplement. With such a vast choice of fish oils on the market, it's easy to choose the wrong one. We highly recommend you select a pharmaceutical grade fish oil.
How much do you need?
Most nutritionists suggest we eat at least 2 portions of oily fish (e.g. herring) per week. White fish (e.g. cod, haddock) will contain considerably less Omega 3 fatty acids with 2 portions of cod or fish fingers only containing around 0.4g. In other words, 6g of Omega 3 fatty acids, or 857mg per day is suggested just to maintain general health and vitality.
How much to supplement?
From our research, we've found suggested doses of between 0.5g to 2g per day (500mg - 2000mg) depending on particular needs. Around 860mg per day are required to maintain vitality and higher doses may be appropriate if the oil is to be used as a therapeutic measure. Most high street supplements fall far short of this dosage level, we highly recommend you choose a pharmaceutical grade for the following reasons:
Typical Cod Liver Oil and General Health Grade Fish Oil
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Pharmaceutical Grade Oil e.g. Omax3
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| Varies, but typical dose contains 100mg - 200mg of Omega 3 (even in a 1000mg capsule) look for EPA/DHA content and NOT the size of the capsule! |
Typical dose will contain 500mg - 2000mg of Omega 3. Maximises the Omega 3 content and minimises other content. |
| About 20% - 30% Omega 3 |
At least 60% Omega 3
Omax3 contains 91% Omega3
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| The levels of contaminants in fish oils is often determined by the size of the fish and their relative rank in the food chain. Cod liver oil (and standard health food grade oils) are made from larger fish such as salmon and mackerel which are predatory species that are long-lived and therefore contain higher levels of pollutants. Most health food grade oils don't specify the fish source. |
A pharmaceutical oil should be made from small fish (such as sardines and anchovies) which are short-lived and therefore less prone to accumulate environmental pollutants.
e.g. Omax3 contains Anchovy Oil bacause it's the cleanest raw product you can use in a fish oil product.
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| Cod liver oil also contains vitamin A & D and is therefore unsuitable to take at higher doses or by pregnant women. |
Pharmaceutical fish oil does not contain Vitamin A or D. |
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Extremely poor taste profile, e.g. It's cod liver oil that gave fish oil a bad name! You can't disguise this taste however much you add flavourings!
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Purified and a much improved taste profile than standard fish oils/cod liver oil.
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| Purified to minimum levels , meaning greater gastric distress and fear of an accumulation of environmental pollutants. |
Only pharmaceutical-grade fish oils enable you to consume the required daily intake of long-chain omega-3 fatty acids needed to alter eicosanoid synthesis without gastric distress or fear of accumulation of environmental pollutants |
| May contain traces of PCBs, Dioxins and Heavy metals (although these should be below EU guidelines). Look for an IFOS report to ensure that the oil has actually been tested. |
Each batch is quality controlled to guarantee is free from contaminants such as Dioxin and heavy metals. |
All Fish Oil isn't the Same
This is why we highly recommend you choose a good quality pharmaceutical grade fish oil supplement such as:
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Omax3
91% Omega3 (Cod Liver Oil is typically only 20% Omega3)
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MorEPA
Available in adult and children's sizes
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