Fish oil based omega 3 supplements are a huge market right now, so with a plethora to choose from, it is important for many people to know how to choose the best fish oil supplement for themselves based on their current needs. There are in fact many sources of omega 3 fatty acids, such as fish oil supplements and plant based omega 3 supplements (both algae and terrestrial plants), however if you are not a vegetarian, the most effective way to supplement yourself with DHA and EPA is with fish oil pills.

The best fish oil supplement is not a singular choice. What may be right for one person may not be right for another. What is your age? Are you pregnant or breastfeeding? Are you on blood thinners? Many factors may affect your choice in fish oil supplements. And in addition to your age and condition, everyone wishes to have one free of contaminants. Let’s review….

Why Fish Oil?
Studies have indicated that fish oil is better than flaxseed oil in terms of affecting the DHA and EPA levels in your blood, which in turn, affect everything from your cholesterol to the efficiency of your central nervous system. The body uses the DHA and EPA from fish oil much more effectively than when it has to convert ALA derived from foods such as flax and walnuts into DHA and EPA. There are omega 3 supplements in the market that are DHA derived from algae, and those are an effective way to supplement your diet with that particular fatty acid, as there is no conversion needed.

Contaminants and Molecular Distillation
The ocean is full of mercury and other free floating heavy metals and pollutants (such as dioxin and flame retardants), that humans have pumped into it. Mercury is actually a naturally occurring metal in ocean water, but our actions have increased the levels in ocean water above normal. The heavy metals and other pollutants concentrate in creatures as they move up the food chain. They are also mostly fat soluble, meaning they concentrate in the fat and stay there. When humans harvest the fish and use the fat for food and supplements, those contaminants are still in the oil produced. For the most part, companies that produce fish oil supplements do what is called molecular distillation on the oil, which removes all these contaminants. But is also makes that oil a bit more expensive. Not egregiously so, but enough to create a tiered pricing structure for the fish oil supplements you find on the shelves. If you wish to avoid these contaminants, I recommend that you avoid the cheap supplements, and read the label. If it does not say that the oil has been molecularly distilled, you might want to avoid it.

DHA and EPA Concentrations
Look at your label again. Some companies claim a certain amount of omega 3 fatty acids, but the important thing to look for is the amount of DHA and EPA that are contained in that dosage. I have noticed that some companies have started omitting the exact amounts of DHA and EPA in their supplements, which I believe is suspicious and may indicate that they are not what they seem. I only buy fish oil supplements that clearly indicate how much EPA and DHA is in each pill or dose. While there are no FDA recommendations for DHA and EPA intake, there are plenty of studies that have indicated suggested levels. The sources and values are available in greater context on the Overall Omega 3 Recommendations and Requirements page of the Omega 3 FAQ website, but in general children and healthy adults are recommended 220 mg of DHA per day, while pregnant and lactating women are recommended taking 300 mg of DHA per day. Studies in EPA are still ongoing and no specific recommendations are available yet, but there seems to be a consensus that 300 – 350 mg per day is fine.

What this means is that, based on these numbers, you want to find a fish oil supplement that has at least these amounts of DHA in them per dose. If the labels aren’t clear, you can probably find another brand that will tell you how much DHA they contain, rather than a general “omega 3” value, which in my opinion, is useless.

Risks
Well, I suggest reading the Risks and Precautions page on The Omega 3 FAQ, but in general, people on blood thinners should definitely not take fish oil supplements as they can have blood thinning effects themselves. Obviously anyone with any health condition should absolutely check with their doctor before using these supplements. There is no inherent risk to fish oil per se, as it is a food that we all eat naturally. But it always pays to be safe and check with your doctor.

So what is the best fish oil?
The best fish oil, based on the conditions presented above, will be one that includes the amount of DHA that is suggested for your present condition. Do you need more or less than what is on the label? It will also be molecularly distilled to remove contaminants. It also need not be expensive, as fish oil is now a commodity substance you do not need to pay egregious prices for what amounts to a bit of fat from a fish.

The important thing to remember is to check the label. See what the brand has to offer and if it suits your present needs. If it does not, there are other choices. The best fish oil for you is the one where you can understand the label and know what you are getting, ensuring both quality and safety, while offering you value in meeting your present needs.