Phospholipids\n– Occur naturally<\/li><\/ul>\n\n\n\nAll forms of\nomega-3 fatty acids significantly increase plasma DHA and EPA levels. Some studies\nhave reported that natural triglycerides, free fatty acids, and reformed\ntriglycerides seem to have comparatively higher bioavailability and are\nabsorbed better than ethyl esters. However, other studies suggest that\ntriglycerides and ethyl esters are absorbed equally.<\/p>\n\n\n\n
Type of\nOmega-3 Supplement<\/strong><\/p>\n\n\n\n1. Fish Oil<\/strong><\/p>\n\n\n\nAs the name suggests, the source of omega-3 in fish oil is fish. Omega-3 is present in the form of free fatty acids, triglycerides, and phospholipids in fish. Fish oil is available in natural as well as processed forms. Natural fish oil is commonly obtained from sources such as sardines, salmon, herring and cod liver<\/strong>. The DHA and EPA content in natural fish oil varies between 18% to 31% as per different species of fish. It is important to note that the processing of fish oil affects the form of fatty acids and absorption of some forms can be better than the others. <\/p>\n\n\n\nConventional fish oils primarily contain omega-3 in the form of triglycerides. Processed fish oil goes through purification and\/or concentration process and contains about 50% to 90% of EPA and DHA content<\/strong>. In processed fish oils, triglycerides are converted into ethyl esters to adjust EPA & DHA concentration in the oil. These ethyl esters can again be converted into triglycerides which are called reformed triglycerides or re-esterified triglycerides. <\/p>\n\n\n\n2. Krill Oil<\/strong><\/p>\n\n\n\nKrill oil is an alternative to fish oil and is extracted from Krill. It primarily contains omega-3 in the form of phospholipids. Krill oil is considered to be resistant to oxidation<\/strong> as it contains astaxanthin which is a potent antioxidant. It is rarely obtained in ethyl ester form and generally doesn\u2019t require much purification as its lifespan is short and therefore less contamination. Some studies suggest higher bioavailability in comparison to fish oil, but the scientific evidence is very limited. It should be noted that Krill is an endangered species in the marine food chain<\/strong> as compared to fish which is available in abundance.<\/p>\n\n\n\n3. ALA Oil<\/strong><\/p>\n\n\n\nAll plant sources of omega-3 fatty acids primarily contain omega-3 in the form of ALA. ALA is particularly found in large amounts in flax seeds, walnuts, hemp seeds, and chia seeds. Although ALA is converted to EPA & DHA in the body, the conversion process is very inefficient and only up to ~20% ALA is converted to EPA while only up to ~9% ALA is converted to DHA. ALA oil is available in the form of flaxseed, soybean or canola oil<\/strong>. Most plant sources are also high on omega-3 content.<\/p>\n\n\n\n4. Algal Oil<\/strong><\/p>\n\n\n\nAlgal primarily contains omega-3 fatty acids in the form of triglycerides. Marine algae are the source behind Algal oil. It is a good omega-3 alternative for vegans and vegetarians<\/strong> because it is a plant-based source that also contains some amount of EPA and DHA. According to observations of a scientific study, Algal Oil DHA has equal bioavailability as that of cooked salmon. It also doesn’t contain contaminants. <\/p>\n\n\n\n5. Mammalian Oil<\/strong><\/p>\n\n\n\nMammalian oil is extracted from seals and contains omega-3 fatty acids in the form of natural triglycerides. Along with EPA and DHA, it shows a high presence of docosapentaenoic acid (DPA)<\/strong> \u2013 another omega-3 fatty acid with multiple potential health benefits.<\/p>\n\n\n\n6. Green Lipped Mussel Oil<\/strong><\/p>\n\n\n\nIt primarily contains omega-3 fatty acids in the form of free fatty acids and triglycerides. It shows the trace presence of eicosatetraenoic acid (ETA)<\/strong> which is a rare omega-3 fatty acid, along with EPA and DHA. ETA shows greater potency to counter inflammation as compared to other omega-3 fatty acids.<\/p>\n\n\n\n<\/div>\n\n\n\n
Factors for\nChoosing Omega-3 Supplements<\/strong><\/p>\n\n\n\nChoosing the right supplement depends on multiple factors. Dive right in to know the key factors to keep in mind while choosing the right omega-3 supplement for you.<\/p>\n\n\n\n
1. Type of Omega-3<\/strong><\/p>\n\n\n\nEnsure that your supplement contains EPA and DHA. These are the functionally active form of omega-3<\/strong> and carries multiple potential health benefits in heart, joints, eye, brain and skin health. <\/p>\n\n\n\n2. Amount of Omega-3<\/strong><\/p>\n\n\n\nRemember that it is not the amount of total fish oil but the amount of EPA and DHA in the supplement that matters. Some supplements might be high on total omega-3 but low on total EPA and DHA<\/strong>. Supplements mentioning 1000 mg of fish oil per capsule may contain only 320 mg of EPA or DHA. Therefore, check the exact composition of omega-3 on the label of your supplement.<\/p>\n\n\n\n3. Source of Omega-3<\/strong><\/p>\n\n\n\nCheck the source of omega-3 and choose as per dietary preference (plant vs marine source) and benefits (fish oil vs krill oil etc.)<\/p>\n\n\n\n
4. Form of Omega-3<\/strong> <\/p>\n\n\n\nOmega-3 in your supplement can be in the form of free fatty acids, triglycerides, reformed triglycerides, ethyl esters, and phospholipids. Studies have suggested different absorption levels based on the form of omega-3<\/strong>. <\/p>\n\n\n\n5. Purity<\/strong><\/p>\n\n\n\nCheck for product quality and prefer products with high purity levels and low contaminants<\/strong>. Marine sources are prone to heavy metal contamination from sea water which can pass on to the fish oil as well. <\/p>\n\n\n\n5. Sustainability<\/strong><\/p>\n\n\n\nSmaller fish with shorter lifespan is more sustainable ecologically than others.<\/p>\n\n\n\n
6. Freshness<\/strong><\/p>\n\n\n\nOmega-3 fish oil is prone to oxidation and can go rancid if left open for longer periods. Rancid fish oil would lose its freshness and turn less potent or harmful with a foul smell. Therefore, check the date and smell of the product<\/strong>. It is noted that products containing ethyl esters form have more tendency of undergoing oxidation and turning rancid as compared to those containing triglycerides form of omega-3 fatty acids. Also, check whether your omega-3 supplement contains antioxidants such as vitamin E which can help to fight rancidity.<\/p>\n\n\n\n7. Coating<\/strong><\/p>\n\n\n\nFishy burps are a common phenomenon that has been associated with omega-3 fish oil capsules. In cases where omega-3 capsule starts dissolving in the stomach itself rather than intestine, a reflux action can bring the aftertaste back to mouth leading to fish burps and foul aftertaste. Prefer products with enteric coating rather than a cheap coating to avoid the fishy aftertaste. Enteric coating helps in dissolution at the right site (intestine rather than stomach) and prevent \u201cfishy\u201d burps after the capsule intake<\/strong>.<\/p>\n\n\n\n<\/div>\n\n\n\n
Choosing the\nRight Omega-3 Supplement<\/strong><\/p>\n\n\n\nSo, finally how\nto choose the right omega-3 supplement? Check the pointers below for our\nrecommendations<\/p>\n\n\n\n
Ensure your omega-3 supplement has some EPA\nand DHA in it<\/li> Check for EPA and DHA content. Ideally, opt\nfor a supplement with at least 1000 mg Omega-3. Actual EPA and DHA content\ndepend on your requirements. Consult with a doctor if a higher dose of omega-3\nis required<\/li> Try to include omega-3 supplements which are\nin triglycerides, free fatty acids or phospholipids for better absorption. However,\nsome studies maintain that ethyl ester supplements are also equally absorbable.<\/li> For best results, opt for high purity\nsupplements which are free from heavy metal contamination<\/li> Check the date and smell of the product. Avoid\nproducts that are prone to being rancid.<\/li> You can choose omega-3 supplements with an\nenteric coating which ensures the dissolution of the capsule at the right place\nand help avoid fishy aftertaste.<\/li><\/ol>\n\n\n\nIn Conclusion\u2026<\/strong><\/p>\n\n\n\nOmega-3 fatty acids offer multiple health\nbenefits. The daily requirement of omega-3 can be fulfilled by including fatty\nfishes in the diet. However vegetarian lifestyle and lack of good quality\nfishes present a challenge in fulfilling the daily omega-3 requirement. If you\nare not able to fulfill your daily requirement from dietary sources, then the omega-3\nsupplement can help you fulfill the requirements.<\/p>\n\n\n\n
Choose the amount of omega-3 needed as per\nyour requirement (at least 1000 mg for healthy adults and higher requirements\nfor specific cases). Ensure the actual amount of EPA and DHA from the product label.\nCheck for purity, freshness, and fish oil source. You should opt for enteric\ncoated capsules to avoid the fishy aftertaste. <\/p>\n\n\n\n
Choose rightly and wisely for a healthy life<\/p>\n\n\n\n
Sources:<\/strong>Omega-3 dietary supplements have become ubiquitous for maintaining health and fitness. But what are they? Do you need them? How to select the right omega-3 for you? Dive right in to find out. Omega-3 Fatty Acids Omega-3 fatty acids are polyunsaturated fatty acids. There are three main types of omega-3 fatty acids – Alpha-Linolenic acid […]<\/p>\n","protected":false},"author":1,"featured_media":2455,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":""},"categories":[12,13,1],"tags":[156,158],"acf":[],"featured_image_src":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2020\/03\/Blog-cover-IV.png","featured_image_src_square":"https:\/\/www.truebasics.com\/blog\/wp-content\/uploads\/2020\/03\/Blog-cover-IV.png","author_info":{"display_name":"admin","author_link":"https:\/\/www.truebasics.com\/blog\/author\/admin\/"},"_links":{"self":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/2467"}],"collection":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/comments?post=2467"}],"version-history":[{"count":1,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/2467\/revisions"}],"predecessor-version":[{"id":3949,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/posts\/2467\/revisions\/3949"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media\/2455"}],"wp:attachment":[{"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/media?parent=2467"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/categories?post=2467"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.truebasics.com\/blog\/wp-json\/wp\/v2\/tags?post=2467"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
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