MEMORY & BRAIN CARE
A complete guide to tell why to prefer Omega-3 Supplement:
It is extremely important to take Omega-3 Supplements by everyone.
Fish is one of the best food items that are rich in omega-3. Fish contains enough amount of Omega-3.
People who don’t prefer eating fatty fish then it is the best option to take omega supplements.
There are different types of omega supplements available in the market. Around hundred in number are taken by the people but all of them are not beneficial for health.
Here, in this guide you will be guided to choose the best Omega-3 supplement for your health:
There are wide ranges of Omega-3 supplements available.
Fish oil in them is found in both the forms such as processed and natural.
Fatty acids can be affected in them due to processing. It is an important thing because absorption in some forms can be better than other forms.
Fish Oil: Fish oils contain omega-3 fatty acids in the form triglycerides.
Fish: In a fish, Omega-3 fatty acids are found in three forms such as triglycerides, phospholipids and fatty acids.
Fish Oil that is processed: Ethyl esters are not available in nature. Fish oils are processed to concentrate and pure them. After processing of Fish oils, they turn into Ethyl esters.
Reformed form of triglycerides: Ethyl esters presented in processed fish oil then turned into triglycerides. This form of fish oil known is as Reformed form of triglycerides.
These four types of Omega-3 provide health benefits but it is also proved that observing omega-3 with Ethyl esters can be harmful if taken from other sources.
Taking Omega-3 in the form of food items is 50% better than observing in triglycerides. Taking Omega-3 in the form triglycerides is then again 50% better than taking in Ethyl esters.
Conclusion: Triglycerides is the common form of Omega-3 Supplements. Fish oils which are processed contain ethyl esters in them which should not be preferred.
Natural Fish oil: Natural fish oil comes in the form of Triglycerides. This oil is observed from the tissues of the oily fish.
This can be called as most real thing of fish.
There are so many nutrients present in natural fish oil.
In natural fish oil, 30% is omega-3 that is DHA and EPA and the 70% is other fatty acids which are helpful with absorption.
There is Vitamin A and Vitamin D present in fish oil. In fermented fish oil Vitamin K2 is also present.
Natural fish oil can be observed from many sources like salmon, cod liver and sardines. With the comparison to processed oils, Natural oils are more resistant to oxidation. These oils are mostly found in the form of liquid.
Conclusion: DHA and EPA are found in the natural oils. There is Vitamin A and Vitamin D also presented in them. Other fats which help with absorption are also found in Natural Fish oils.
Processed Fish Oil: Transformation of fats into Ethyl esters is done to get Processed Fish Oil. It is concentrated and purified for the transformation.
With the help of concentration, the oil gets freed from PCBs and Mercury. Levels of EPA and DHA also increase with the help of purification. There can be 50-90% pure EPA and DHA in the Processed Fish Oil.
Fish oils are mega market player in the field of Omega-3 supplements. They are available in the form of capsules.
Natural fish oils and processed oils are not absorbed by the bodies because there is ethyl esters present in the oils. So conversion of ethyl ester is again done into synthetic triglycerides by many manufacturers. After this conversion oil can be absorbed easily.
Oils in this form are known as reformed triglycerides or re-esterified. They are less available in the market and these fish oils are very expensive.
Conclusion: Processed oils are less absorbed by the body and they are more vulnerable to oxidation. They remain like this till they are converted in the form of triglycerides.
Krill oil: Extraction of Krill oil is from a small shrimp animal that is Antarctic krill.
There is phospholipid form and triglycerides both form observed in krill oil.
With the help of studies it is said that it is better to take phospholipids in krill oil in comparison to triglycerides in fish oil.
Krill oil contains potent antioxidants which are known as astaxanthin. Krill oil is the oil which is resistant to oxidation.
Krill is a small animal which has short life and due to this reason krill accumulate only a little amount of contaminants in the whole life. Due to this reason krill’s oil is pure itself and doesn’t need purification. Ethyl ester is also not found in this oil.
Conclusion: Krill oil actually contains a potent antioxidant and has a very low amount of contaminants in them. EPA and DHA in this oil are available in the form of phospholipids and triglyceride. This makes krill oil a good absorber.
Green-Lipped Mussel oil:
Green-Lipped Mussel oil is in the form of fatty acids and triglycerides. Green-Lipped Mussel is found in New Zealand.
It contains ETA (eicosatetraenoic acid), EPA and DHA.
Lower inflammation may be helpful in making this omega-3 fatty acid more effective in comparison of other fatty acids.
It is environment friendly to prefer taking.
Conclusion: Green-lipped mussel is another source of getting Omega-3 supplements. It is considered an environment friendly and Green-lipped mussel contains several different forma of omega-3 supplements.
Seal blubber is the source of Mammalian Oil. Form of this oil is natural triglyceride.
It has DPA (docosapentaenoic), EPA and DHA. There are many health benefits in DPA and it is rarely found.
In omega-6, Mammalian omega-3 Oil is very low.
Conclusion: Mammalian Oil conations three types of triglyceride form which are as EPA, DHA and DPA (Rare omega-3 fat).
Alpha-linolenic is the full form of ALA oil. ALA is another form of omega-3 and this form is known as plant form.
ALA is found in the large amount in hemp seeds, chia seeds and flax seeds.
There is absence of ALA in a human body.
It is very important to convert into EPA and DHA. This conversion can make them helpful acids but unfortunately, this conversion in not found in every human body. It is very limited.
In comparison with omega-3, omega-6 has higher amount of plant oils.
Conclusion: Omega-3 and Omega-6 both contain ALA oils. Extraction Source of ALA oil is plant. EPA and DHA is not available in this oil.
Microalgae or Marine algae are the form of triglyceride. It is the source to get DHA and EPA.
It is a food chain in which algae is eaten by smaller fish and then small fish is eaten by big fish. DHA and EPA are originated in Algae.
According to the studies it is proved that algal oils are concentrated in Omega-3 supplements in comparison with fish oil.
Iodine can also be found in Algal oil.
For the vegetarians, Algal oil is the best source to get omega-3 acid.
Algae are also environment friendly form of omega-3 acid. Need of omega-3 fatty acids can be easily fulfilled by algal oil.
There are no contaminants found in algal oil in the form of heavy metals. Therefore, it is the best source to get Omega-3 fatty acid.
Conclusion: EPA and DHA can be extracted in the form of triglyceride from this plant source Algae. It is the best option for vegetarians and is considered as environment friendly.
Soft gels and capsules are the best source to serve Omega-3 oils.
Capsules don’t have any taste and they can be swallowed easily so they are more popular among the consumers.
Soft layer of gelatin and enteric coating can be used in the manufacture of these capsules.
Enteric coating of capsules is helpful in keeping capsules not to dissolve. Capsules due to this coating dissolve when it reaches to small intestine. These capsules prevent fish burps.
Smell of rancid fish oil can be felt in these capsules.
One who prefer taking omega-3 capsules are advised to check them by smelling time to time as there can be smell of rancid fish oil.
Conclusion: Smell of rancid fish oil can be felt in capsules so it is best to open them occasionally. Best way to intake omega-3 acid is through capsules.
What should be considered while buying omega-3 supplements?
Reading the label of the supplements is the first thing that should be considered by everyone.
Some other things to consider are as follows:
What is the type of Omega-3?
Make sure that the supplements you are buying contain EPA and DHA. There are many supplements available in the market which contains fewer amounts of EPA and DHA.
What is the amount of Omega-3?
At the time you are buying omega-3 capsules, make sure that it contains the exact amount of EPA and DHA as written on crimp. It is found that they say in front that it contains 1000 mg of fish oil in each capsules but in reality on the back side it is mentioned that they contains only 320 mg of EPA and DHA.
What is the form of Omega-3 capsules?
FFA (Free Fatty Acids), RTG (Reformed triglyceride), PLS (Phospholipids) and TG are best source of absorption and EE (Ethyl esters) are less absorber so it is better to prefer them instead of EE.
Check authenticity and purity of Omega-3:
Prefer buying the products which have stamp of third party tested or it should be GOED standard. These stamps show that supplements you are taking are safe and they contain what has mentioned.
Freshness of the supplements:
It is important to check freshness of the supplements as omega-3 supplements go rancid very soon. When they go rancid; they leave the foul smell of rancid fish. They can be very harmful after this so it is better to check dates and smell them before taking. Check that they contain antioxidant Vitamin E or not.
Sustainability of the supplements:
Prefer buying supplements that are certified by MSC. MSC is the Environmental Defense Fund who certifies the right supplements. Life of a small fish wish is short and it tends to be more sustainable fish.
Conclusion: Checking of product before buying is very essential. Look the amount of EPA and DHA in the omega-3 supplements. If EPA and DHA are present in enough amounts then prefer them.
What are the best Omega-3 Supplements available in the market?
Fish oil supplement are considered as the best supplements which helps to improve health of the person.
Natural fish oil contains only 30% of EPA and DHA and rest 70% is another fatty acids.
People who prefer to take high amount of EPA and DHA should take lager amount of Vitamin A and calories. Higher amount of Vitamin A and calories will help to gain good amount of omega-3.
EPA and DHA in concentrated omega-3 supplements is around 90%. So it is better to prefer them for good health. Brands should be considered in supplements as they contain free fatty acids, phospholipids and triglycerides.
You can prefer some good Omega-3 supplements like Green Pasture, BIO-Marine plus, Omegavia, Nordic Naturals, Ovega-3, etc.
Conclusion: Natural fish oil supplement is the best option to optimize good health. Large dose of Omega-3 can be taken in the form of concentrated Omega-3 Supplements.
Regular and natural is oil supplement is enough for good health.
Amount of EPA and DHA is most important in Omega-3 Supplement. So be attentive while choosing as must contain the same amount of acids as mentioned.
EPA and DHA are found best in the omega-3 oils which are extracted from animals. In vegetarian omega-3 supplements, ALA is presented. Algal oil is the best source of getting omega-3 supplements and it is good for vegetarians also.
Absorption of Omega-3 is best by fat. So take these supplements with the meal which has fat.
Buying Omega-3 supplements in bulk is a bad idea because they turn bad in sometime as they contain fish oil in them.
Choosing omega-3 supplement is best for you. Omega-3 supplements are best for the health.