Omega 3 & Fish oil - Supplement DO’s & DON’Ts
A few helpful notes with some do’s and some don'ts….
Omega 3’s or fish oil supplements are one of the most well known, popular supplements out there, and also one of the most commonly recommended and used supplements for me and my clients, however buy poor quality and these can end up not only being a waste of money but also causing more harm than good (running the risk of rancid oils…..YUK!), and not providing the all important anti-inflammatory benefits.
Who can benefit from supplementing with omega 3 or fish oils?
Those who do not eat 3-4 portions of oily fish per week - wild caught/wild Alaskan salmon, sardines, trout, mackerel, tuna.
Someone transitioning from a diet high in inflammatory foods such as oils used in processed foods.
Those following a vegetarian/vegan diet (specific note on this supplement listed below) as the form of omega 3 in plant based sources, chia, walnut and flax being top sources, is ALA which the body then has to convert to EPA and DHA, with the conversion rate the overall intake is low. Oily fish contains EPA and DHA, so in other words is ‘ready to use’ by the body compared to the plant based forms.
There are also a whole range of inflammatory issues/conditions which can benefit from omega 3 supplementation, as well as recovery from injury or surgery.
Sourcing matters - what to look for.
Avoid farmed fish - these will not have the same beneficial omega 3 fat content. Look for ‘wild caught’ on the label. Sustainability also comes into play here - if you are looking into other brands try checking their website for sustainable practices/approval.
Look for supplements in a dark bottle (will often require refrigeration) that say how it was processed, many brands damage the oils, through using high heat for example, during processing which damage the delicate omega 3 oils and turn them rancid.
I usually recommend a fish oil or cod liver oil supplement over an omega 3 as although the total omega 3 content is generally lower it also contains other essential nutrients including vitamin A and D and antioxidants (more closely replicating what you would get from eating oily fish and generally the closer to a wholefood the better when it comes to supplementation).
A vegan alternative would be an algae oil/marine algae which, unlike the other plant sources such as seeds and nuts or oils containing ALA, provides a source of EPA & DHA.
My top recommendations….
My favourite brands to supplement with are Green Pasture Fermented cod liver oil and, Wiley’s Finest wild Alaskan fish oil. Then Feel are an amazing brands for a vegan friendly omega 3 supplement.
If instead choosing to obtain enough omega 3 through eating oily fish a few times per week (3-4 minimum) my top sources for both quality and affordability are; frozen wild salmon, and tinned sardines (bone in offers more nutrients including calcium), but wild salmon is also available in tins or fresh in most supermarkets. There are a wide rage of other fish to choose from too such as mackerel, kippers, trout, and tuna.
Alternatively you can cover your daily needs by switching between the two, taking an oil/capsule on day’s when you know you will not be getting in any oily fish, or for a little extra health boost when needed, for example to support immune function, to promote recovery from injury, to re-balance hormones, and promote healthy skin and joints.
If you have any other questions on this, or if you are interested in having your own specific supplement and/or meal plan designed for you, please get in contact, or find more information here - supplement & meal plans.
