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What to Look for When Buying Fish Oil

Fish oil contains omega-3 (n-3 polyunsaturated) fatty acids, which are fats the body needs but does not make. They are found in oily fish, such as tuna, salmon, mackerel, sardines and shellfish. But many people don’t eat enough fish (two or more servings per week) to get the recommended amount. Omega-3 fatty acids are also in fish oil supplements, capsules or liquid.

  1. Necessary Ingredients

    • Make sure fish oil you eat or take as supplements take have mega-3 fatty acids in the form of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These forms of omega-3 “have been shown to benefit the heart[s] of healthy people, and those at high risk for--or who already have--cardiovascular disease,” the American Heart Association (AHA) advises.

    Recommended Daily Dosage

    • Know how much EPA and DHA you need. The AHA recommends that people with no history of heart disease take about one gram (1,000 mg.) of EPA and DHA per day. People who have elevated triglycerides (an unhealthy type of fat in the bloodstream) may need two to four grams of EPA and DHA per day.

      Stephen Kopecky, professor of medicine at the Mayo Clinic, advises people to look for supplements that have “3-to-2 ratio—of either 3 parts EPA to 2 parts DHA or vice-versa,” according to an article in "USA Today."

    The Right Fatty Acids

    • Don’t confuse omega-3 with omega-6, another essential fatty acid, which the body also needs and which also reduces the risk of heart disease. Omega-6 is not found in fish but in some vegetable oils, including soy, safflower, sunflower and corn oils, and in nuts and seeds.

      Don’t assume that alpha-linolenic acid (ALA), a short-chain of omega-3, is comparable to EPA or DHA, which are long-chain forms. ALA is found in flaxseeds or flaxseed oil and walnuts. The body converts ALA mostly into EPA, but not into as much DHA as the body needs, Kopecky said.

    Overdose Side Effect

    • Don’t take too much EPA or DHA. More than 3 grams per day could trigger excessive bleeding in some people, the AHA warns. For this reason, people should not take Lovaza, an FDA-approved medication that has high doses of fish oil, without a doctor’s prescription.

    Purification

    • Check labels to ensure that fish oil supplements have been purified to remove mercury or other toxins. Fish oil provided as supplements are typically cleaned and purified of all but trace amounts of toxins. But supplements aren’t subjected to the same inspection as pharmaceuticals so it may be advisable to look for supplements that are labeled as being USP-verified (approved by the U.S. Pharmacopeia) and/or purified through molecular distillation, a process that spins the oils around rapidly to separate the toxins.

      You can also check to see if a fish oil supplement’s manufacturer has sought certification from the International Fish Oil Standards organization. However, critics say that its standards are too low to be credible, according to the Mother Nature Network Web site.

      Studies of popular fish oil supplement brands by several hospitals and other experts, however, have found them to be free of such contaminants, the New York Times reports.

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