Over the past decade or so, every doctor, nutritionist, trainer, and health information know-it-all has written or spoken about the benefits of fish oil, specifically the omega-3 fatty acids DHA and EPA. In case you missed the memo, they’re really good for you. Like, really good.
Benefits
Some of the many health benefits of omega-3 fatty acids include the following:
• Reduced inflammation and risk of inflammatory diseases
• Reduced risk of heart disease, cancer, diabetes and stroke
• Improved cognitive function, mood, and immune function
• Lowered VLDL, LDL , triglycerides, and blood pressure
• Increased HDL
• Reduced negative effects from stress
Fish oil is a virtual panacea. If there’s a threat to your health, fish oil will most likely improve it or help prevent damage from it. There’s just one problem: most Americans don’t consume nearly enough omega-3 fatty acids, especially compared to our cave dwelling ancestors.
Past and present
It’s estimated that prehistoric Homo sapiens consumed a ratio of omega-6:omega-3 fatty acids between 4:1 and 1:1 (the lower the ratio the better). Presently, the average American consumes a ratio closer to 30:1. One major factor for this difference is that our distant ancestors had no problem finding rich sources of omega-3 fatty acids, especially animal brains and bone marrow. Today, despite being in an era of food abundance, our ability to locate untainted sources of naturally occurring omega-3s is getting increasingly difficult (at least not without dropping a significant amount of cash in the process). The widespread and copious use of corn in animal and fish feed hasn’t helped; it has lead to a significant reduction in the amount of naturally occurring omega-3s in the meat, poultry, eggs, and fish sold in stores. You’ve probably seen this before but it’s worth restating: the ratio of omega-6:omega-3 fatty acids is three times higher in meat from corn fed cattle versus grass fed cattle.
Not exactly how our ancestors found them
Solution
At this point, you’re probably wondering, “What can I do about it?” “How can I get the omega-3s I stand to benefit so much from without having to hunt (pun intended) for inexpensive sources at the grocery store or farmer’s market?” Simple – supplementation. Fish oil supplements are a dime a dozen, and cost about the same. That’s not to say, however, that they’re all created equal – far from it. It’s important to know what to look for when you’re trying to find a high-quality fish oil supplement. Some things to consider:
1. DHA/EPA concentration. A highly concentrated fish oil supplement will contain about 700 mg of DHA and EPA (combined) for every 1000 mg of fish oil.
2. Triglycerides, not esters. Research has shown that the triglyceride form of DHA and EPA is better absorbed than the ester form.
3. Vitamin E. Oils quickly become rancid if they’re exposed to heat or light. Vitamin E is a natural antioxidant that helps protect the fish oil from going bad before it reaches your belly.
4. Purified or micro distilled. Purification is vital for removing the PCBs, DDT, heavy metals and other contaminants found in farm raised fish.
Concentrated, purified, triglyceride form fish oil with vitamin E
Conclusion
For most of us, finding or affording natural, untainted sources of omega-3 fatty acids is next to impossible. Fish oil supplements offer an inexpensive, convenient way to add DHA and EPA to your diet. That’s good news for your wallet and your health. Like, really good.
