DHA And EPA In Fish Oil – How Much Omega 3 Is Enough
Modern diets are impossibly complicated: everything has to be weighed against one another. Too much sodium here, not enough fibre there, not to mention vitamin overdoses that render your urine florescent. Not even fish oils, as it turns out.
If you are looking for a way to supplement your Omega 3 fatty acids intake, fish oils are a very logical choice. But all fats are not created equal! Sometimes an oil capsule is just an oil capsule, even if it smells rancid and leaves a horrid taste in your mouth.
There are two major types of fatty acids: EPA, and DHA. You might have heard of them in commercials, and you’ll almost certainly find a lot of the former in most supplement tablets. EPA is quite easily and inexpensively sourced, and don’t get me wrong, it’s genuine Omega 3. It just isn’t very effective when it comes to disease prevention.
DHA fats are unique in their ability of metamorphosis: the human body converts them into an anti-inflammatory substance. This in turn gets transported throughout the circulatory system, where it acts as a defence against both heart attacks and strokes.
In itself, DHA is also an important component of your brain cells. The brain becomes a more resilient organ when it is sufficiently replenished: your mood brightens up, and your chances of suffering from depression or an anxiety attack decreases.
While DHA is the active ingredient here, EPA is still a good choice of buffer. So you would be better off looking for oils with a minimum of 50% Omega 3 content, of which EPA and DHA are in roughly equal proportions. As a rule of thumb, a 1000mg (1g) soft-gel or liquid capsule should contain no less than 100mg of DHA.
There are a few more things to consider. Now this might sound a bit far-fetched, but fish oils might be considered a seafood by-product, in much the same way Jello might be considered a meat by-product. As with any other seafood, you would do well to make sure it’s fresh, especially if it is to be consumed by children or the elderly.
How do you check that? There’s no use sniffing the bottle, because the capsules should be hermetically sealed (if it does smell of anything, the whole thing needs to go). Take one out and pop it: you should expect a gentle reminder of the ocean, like something out of a freshly opened raw oyster, and absolutely nothing else.
There’s a common misconception around fish oil supplements, as if they are little musk or pheromone pellets: the stronger the better! Make no mistake: pungent, rancid smells are nothing less than a sign of bacterial decomposition. At best, they are completely ineffective; but they can do as much harm as a stale seafood platter.
Some manufacturers are attempting to cover this up by means of enteric coatings. By suppressing the release of fish oils until the capsule has reached the small intestines, they prevent an unpleasant “gastrointestinal reflux” (aka. fishy burp). This does not change the fact that the oil still isn’t fresh.
Others put in flavourings, ostensibly to tone down a tangible after-taste, despite the fact that pure oils aren’t supposed to have a taste.
About the Author
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