Weekend Lesson #2 - Selecting a Fish Oil Supplement

One of the most popular supplements is fish oil. This is with good reason. Fish oil can be helpful for such a wide-variety of conditions and can help promote general wellness and possibly longevity.

Some of the longest living societies live in regions of the world where fatty-fish is eaten regularly. This appears not to be a coincidence.

Another interesting aspect to the fish oil story is that conventional physicians (who typically do not endorse alternative medicine) will often recommend fish under certain circumstances - generally for cardiovascular-related conditions. In fact, there's even a prescription-only fish oil that doctors sometimes prescribe.

What should you look for when looking for a fish oil supplement?

There are three primary points to consider when shopping around.

1. The quality of product.

2. The dosage, of omega-3 fatty acids (the "active" ingredients in fish oil), that you're looking to take.

3. The price.

How can you determine the quality of the different products?

This will require a little observation and homework on your part. You may need to visit the manufacturers' websites to see how they ensure a high-quality product.

Here are a few examples of what you might find:

Nordic Naturals Quality Assurance

Coromega FAQ's

If you're interested in a specific product and you can't find information on the manufacturer's website ... try e-mailing the manufacturer or calling their toll-free number.

What dosage do you need/want to take?

The dosage you'll want to take will vary based on the reason why you're taking the fish oil. If you're trying to lower your triglycerides (to support heart-health), you'll take a different dosage than if you were taking the fish oil to help improve your mood and yet a different dosage if you're trying to combat psoriasis.

You also need to consider what form of fish will help you to be achieve your desired dosage. For instance, if you want to take 1,000 mg (1 gram) of fish oil per day, you'd likely want to buy a softgel (a liquid-filled capsule) form. But, if you're shooting for 10,000 mg (10 grams) a day, you may want to try a liquid form of fish oil. *

* There are some really pure and pleasantly flavored (liquid) fish oils out there. I use one myself. So, don't let the thought of liquid fish oil turn you off. It just might surprise you.

Here's a tip, one way to take your liquid fish oil is to add it to a smoothie/shake or to mix it in with some yogurt.

What's your budget?

There are some excellent but expensive fish oils out there. Nordic Naturals is one example. But, there are also some really pure (and tasty) fish oils that are much cheaper (but still high-quality).

So, if you find a product (that is from a reputable manufacturer) that is a great deal ... don't necessarily dismiss it.

You see, fish oil is one of those supplements that many people use on an on-going basis. Because of this, some manufacturers try to offer it at a lower-price because they want to ensure repeat-business.

Is there anything else we should know about fish oil?

Yes. First of all, always take your fish oil with food. Secondly, fish oil may not be appropriate if you're taking certain medications.

Also, when you're establishing your desired dosage, make sure you know if the dosage is based on the omega-3 content or the general fish oil content.

Let me explain. If your doctor says to take 2 grams of omega's a day ... that doesn't mean that you should take 2 grams of fish oil a day. Here's why:

1 gram of fish oil may only provide 400 mg of omega-3's. So, to get 2 grams (of omega-3's), you'd need to take 5 sofgels (400 mg x 5 = 2,000 mg/2 grams).

If this isn't clear, please let me know and I'll be happy to clarify.

If you have any trouble with "repeating the fishy-flavor" (sometimes called "fishy-burbs") ...

1. Make sure you're taking your fish oil with food.

2. If you're taking a softgel, try freezing it, and see if that helps. Freezing the fish oil will (slightly) delay the release of the fish oil after your consume it.

3. If all else fails, consider buying an enterically-coated fish oil supplement. Enteric-coating is a process where a naturally-coating is applied to the exterior of the softgel. This will allow for the fish oil to release much further down in your digestive system. This makes it highly unlikely that any "fishy-burps" will result from this type of supplement.

If you have any questions, feel free to post a comment or to e-mail me.

The Vitamin Tutor