I own several health and wellness companies and I constantly get approached to sell supplement products. Phooey I reply, we get our nutrients from the food we eat! I will not name corporate names, but I do not want your pills, powders and magic creams!
Personally, I take fish oil daily, hang out (with sunscreen) in the Arizona sunshine and get my daily nutrients from the food I eat. Let me tell you what I know about fish oil: Fish oil comes from fatty fish like Salmon, Tuna, and Hoki. Fish Oil is recommended for a healthy diet because it contains omega 3 fatty acids, eicosapentaenoic acid (EPA), and docosahexaenoic acid(DHA), precursors to eicosanoids that reduce inflammation throughout the body. Fish do not actually produce omega-3 fatty acids, but instead accumulate them from either consuming microalgae that produce these fatty acids, or by eating prey fish that have accumulated omega 3 fatty acids from microalgae.
There are so many studies about the benefits of fish oil that I could go on for days. In my research I found studies supporting fish oil protecting men from prostate cancer on one end of the spectrum to supporting good brain health in preventing Alzheimer’s on the other end of the spectrum. Personally, my joints benefit from it and I can tell a real difference in my mobility.
But wait you may ask, “Have you heard of the Mercury warnings?” Yes, and I do spend a few extra dollars to purchase pills that are purified of mercury, PCBs and many other contaminants. What should you look for in the product you choose:
Fish oils actually contain two types of omega 3 fatty acids: EPA and DHA. While they are both important nutrients, you should actually look for a supplement with higher concentrations of EPA. EPA and DHA are two slightly different forms of omega-3 fatty acid. The body uses them in different ways. There is some debate over which ratio is most therapeutic, but the evidence leans toward more EPA being beneficial. This is because the body is able to convert EPA into DHA as needed, but the reverse is apparently not true.
One exception may be pregnant and nursing women, whose bodies require much more DHA than normal; they may want to go with a supplement containing more DHA. IF YOUR PREGNANT OR NURSING don’t listen to me TALK TO YOUR DR!!!
For a fish oil supplement to be free of dangerous chemicals, it should be molecularly distilled to remove any additional impurities.
You should look for products that say they are pharmaceutical grade. A product that lists that it is pharmaceutical grade and molecularly distilled is much more likely to be free of any potentially harmful chemicals.
Also, look for fish oil supplements that are in capsule form and enteric-coated.
There are two reasons why enteric-coating is a quality you want in a fish oil. One is that it will spare you from experiencing fishy-tasting after-burps, a harmless but unpleasant side-effect experienced by many people who supplement with the oil.
A second reason to look for enteric-coated capsules is that your body absorbs them more efficiently. Enteric coating is a special material which safely escorts the delicate oils through the acid of the stomach and into the intestines, where they are then safely released. In this way, less of the oil is broken down by the acid, meaning that fewer pills are required for your body to absorb the same amount.
RESEARCH and be a SMART CONSUMER for YOURSELF don’t just take my word!
Do you take fish oil supplements?? Do you agree with me?
Make Tuesday a GREAT day!
Rebe
Comments (13) »
Hey Rebe- Tuesday is already shaping up to be great day here in Jersey.
I take fish oil too, (as well as Vit D and B Complex for a few health issues) You are on the money with the enteric coating- the fish oil burps are NOT tasty. Jack and I aren’t at the point where we are eating exclusively grass-fed beef (which has higher omega-3s)but we do eat it often enough. He and the young’un aren’t crazy about fish, but I make them have salmon every now and then anyway. I should probably do that more often anyway!
How many capsules do you take a day? Is there a formula we should use to determine it?
Hi Kate, Personally I follow the directions on my supplement bottle and it works well for me. (Always remember you are your #1 advocate in health. Please research the formula you choose before ingesting it!)
When I was researching the subject I found the following Fish Oil Dosage Recommendations by the ISSFAL:
Normal Healthy Adults:
– recommend minimum dosage of fish oil is 500 mg/day of eicosapentaenoic acid (EPA) and DHA to reduce your risk for coronary heart disease.
– if you have coronary heart disease, the American Heart Association’s fish oil dosage recommendations are 1 gram/day of EPA + DHA and 2 – 4 grams/day if you wish to lower triglyceride levels.
Again if you are pregnant,nursing or have a medical condition PLEASE CONSULT YOUR DOCTOR BEFORE USE.
Hah! I just started taking my fish oil again, thanks to a little reminder at at Paleolithic Solutions seminar over the weekend, at which the importance of balancing the Omega6-Omega3 ratio was well-discussed!
I’ve used Nordic Naturals for ages (except for this year’s brief little lapse), and have given the kids version to my kids.
Mark’s Daily Apple has two great posts on Fish oils:
One on benefits:
http://www.marksdailyapple.com/fish-oil-health-benefits/
and one on dosage:
http://www.marksdailyapple.com/fish-oil-questions-dosage/
If you are LEO/MIL you need to be VERY CAREFUL with your dosage, as fish oil is a blood thinner and all y’all run a much higher risk of getting cut/shot than the rest of us do; would NOT want one of you to bleed out because your blood was really thin
On the other hand, my mother, now 83, had taken Cod Liver Oil for years and years an years, which meant that although she was developing arthritis in her hands she never had any pain. She developed lactose and gluten intolerance in her mid-70s and kind of slacked off on the Cod Liver Oil about 18 months ago more through “managing the diet” fatigue than any conscious choice to NOT take it.. and last summer developed a blood clot in her leg, resulting in a “rest-of-her-life” Rx for Warfarin.. makes me wonder if she’d have avoided the clot if she’d kept up with the fish oil.
For the longest time I did not know there were differences and assumed (DERRR!!!!) all fish oil was created the same. I am slowly learning the differences in pretty remedial terms. I definitely feel a differnce when I dont take them.
Also, check your labels. Just because the bottle says 1000 mg, doesn’t mean it’s all from EPA & DHA, it may be filler (and
usually is).
For anyone training in my gym, I recommend 1000mg (law enforcement & military, only 500 mg). Heavy trainers, older adults, those with inflammation, those with injuries/aches/pains… to increase their dosage between 2000-5000mg. It’s a case by case, based on personal knowledge of my members. As Rebe said, check with a specialist in your area.
Next, keep in mind that fish oil pills CAN go rancid. It is recommended to periodically check them. How? Easy. Bite in to one. You’ll know if it’s bad!
Go to
http://www.proteinpower.com/drmike/uncategorized/oxidized-fish-oil/
to read WHY from Dr Mike Eades of Protein Power fame.
Personally, I don’t want to chew a fish oil capsule… ever. So I purchase a high quality, purity & toxin tested, straight liquid fish oil. I know… eeeewwwww. Okay, this brand comes in LEMON flavor and it’s tasty. It’s Carlson’s Cod Liver Oil in LEMON flavor. I’ve sooo many on this in our gym. Buy online (cheaper) or head to your local Vitamin Shoppe or health food store.
Here’s the info on this product:
http://www.carlsonlabs.com/p-107-cod-liver-oil-lemon-flavor.aspx
Fish oil shouldn’t even be considered a supplement, but more of a necessity like protein & fat consumption.
Taking my dose tonight, I remembered this- refrigerate your FO! Pills or liquid, keep ‘em in the fridge. Keeps them from turning.
Cookie- we’re ALL learning. I just learned that Led Zeppelin is NOT saying “with a purple operator and a fifth in hand” LOL hope that made you laugh chickie!
I take Barlean’s fish oils, and I love them because: a)they have a double potency EPA/DHA (so you get more per capsule) and b)they make fish oils taste delicious (they have one that tastes like lemon mirangue pie. Not kidding.) So there are no gross fish burps.
And I think Barlean’s oils are even cheaper than Nordic Naturals. So if you’re looking to save some money….
But no matter which fish oils you take, take them before you eat. That might combat the fish oil burp.
Good science is playing catch up with the marketing hype these days.
As a fellow Paleo friend, Crossfitter and someone who works for a natural products company grounded in science & not marketing hype I’d love to share a little information…
Omega 6 fatty acids induce inflammation. Omega 3s in the form of EPA and DHA are anti-inflammatory and protect our hearts.
Fish, naturally come with about 50:50 EPA and DHA. When the ratio favors one over the other some kind of processing (physical like molecular distillation of chemicals) has taken place. It adds no value and could be, in some cases, harmful. Molecularly distillation requires heat and heat can cause the good fats to either go bad or add more oxidants that later make the oils go rancid.
The dose we need to really protect against inflammation naturally is at least 3.5 grams of omega 3 oil/day…not 500 or 1000 mg. These are really low doses and have minimal beneficial effect.
Omega 3 oils should be taken in liquid form because they are absorbed better and fight the high concentrations of bad fats. I know most of you cringe at the thought of taking liquid fish oil but there are fish oils on the market that taste good and offer the proper dose strength.
Check out a small little known company named Maine Natural Health. We offer fish oil in 5 flavors: lemon, tangerine, mint, chocolate & vanilla with ZERO fish burp. In 2 teaspoons you get 3.5 grams. If you would like to order – use coupon code APL for 10% off. You can follow us on facebook as well… once we reach 500 fans we are offering a discount code for 20% off.
http://www.mainenaturalhealth.com
Feel free to personally email me with any questions: patricia [dot] leighton [at] mainenaturalhealth [dot] com
I happened across this additional info in fish oils and people who have allergies to shellfish and other..
http://www.marksdailyapple.com/fish-allergies-omega-3/
[...] There are so many studies about the benefits of fish oil that I could go on for days. In my research I found studies supporting fish oil protecting men from prostate cancer on one end of the spectrum to supporting good brain health in preventing Alzheimer’s on the other end of the spectrum. Personally, my joints benefit from it and I can tell a real difference in my mobility…” READ MORE [...]
I’m new to this blog – found you on Facebook! Excited to be here!
I’ve been singing the praises of fish oil (specifically cod liver oil) for years! I prefer the CLO over the FO due to the higher levels of vitamins A and D. I’m a huge fan of Green Pasture’s products. http://www.greenpasture.org
I’ve also noticed that if you have high intake of carbs around your dose of CLO, that can increase the fishy burp syndrome.
Has anyone read the Cannell et al. study on Epidemic Influenza and Vitamin D? All the more reason to take your CLO especially in the winter!
Cheers!
[...] also be consumed in Fish Oil capsules. For tips on how to choose the best Omega 3 supplement, read Rebecca’s post on Fish [...]