So you choose the best omega-3 capsules
Omega-3 has recently become rapidly popular, and rightly so completely. There are few products with so many health benefits.
The problem is that the quality of omega-3 capsules you in the store and on the Internet can buy varies greatly.
Good omega-3 capsules are perhaps the most important supplements to take, but poor omega-3 capsules can be dangerous.
It is important that you research the quality of omega-3 capsules.
Because I think it is important to give you just the right supplements your body, you will find this article a checklist of 10 recommendations that I use for myself to choose the very best (and affordable) omega-3 capsules.
For the few people who have not read my article last week, only briefly …
What is Omega-3?
Omega-3 is an umbrella term for a number of fatty acids which are very important for the body. They provide a very important contribution to our health and omega-3 also supports fat burning.
The body can not produce omega-3 itself. So it is very important that we get these fatty acids in our diet. That’s why they are called essential fatty acids.
There is a problem. We can only about the health benefits of omega-3 have if we get enough inside. Most people do not get enough inside, and that is dangerous to our health.
Oily fish is the best source of omega-3. Twice a week, eating fish is a good start, but for most it is still not enough. How that sits just read here .
The deficit can easily supplement with omega-3 capsules, but there really are in all shapes and sizes. So how do you choose the right one?
Checklist omega-3 capsules
Below is a checklist of 10 important tips that will help you buy the best omega-3 capsules. I focus primarily on taking omega-3 fish oil capsules, because I take myself.
Check 1: Check which fatty acids are found in the capsules
There are three main omega-3 fatty acids: ALA, DHA and EPA. Of those are DHA and EPA, the most influential omega-3 fatty acids to our health. These two fatty acids are found in oily fish.
It may also be that omega-3 capsules contain ALA. That’s a vegetable omega-3 fatty acid contained in algae. And in some vegetable oils such as walnut oil and flaxseed oil.
DHA and EPA are the two most important omega-3 fatty acids. DHA in particular has a very beneficial effect on our health and especially in our brains. That exist for no less than two thirds of fatty acids and DHA which is a third.
Conclusion: Look or fish oil capsules you take really contain DHA and EPA fatty acids. You will find this usually on the packaging.
Check 2: Check the ratio and amount of omega-3 fatty acids
Fresh fish oil that comes straight from the fish contains about 30 percent DHA and EPA. The remaining 70 percent are other fish oils. These fats are not necessary, but do help in the absorption in the body.
It may be so good that one capsule contains 1000 mg of fish oil of which 300 mg of DHA and EPA.
Less than 30 percent DHA and EPA are not good signs. The capsules are not strong and you may therefore call into question the quality of the fish.
At slack capsules often find the advice to take several capsules at a time, but that’s not the right way.
I recommend to choose a brand that lasts at least natural ratio (30/70). Higher is better, not less. So at least 30 percent DHA + EPA.
How many capsules you then have to take a day is very difficult to say. The composition of all offered capsules runs enormously. It is therefore difficult to give an answer as it applies to everyone.
I think you’re very healthy working like this checklist you brings a reliable brand fish oil capsules. If you then their recommended daily allowance continues denotes good.
Conclusion: Do not worry too busy for the amount, but make sure that the ratio of fish oil and fatty acids (EPA and HDA) is correct and the quality is optimal.
Check 3: Is properly purified fish oil?
Before fish oil comes in capsules, which have to be purified. Twice is common.
Purification is necessary because our seas are polluted and therefore most fish also. And we would not want to end up this pollution in your fish oil capsules.
Many manufacturers report only on their website or packaging that oil is purified. I think it’s a good sign if the manufacturer provides more information about the treatment on the packaging or their website.
Check whether, for example, molecular distillation is used. This is one of the best ways to get rid of fish oil contaminants.
Conclusion: Make sure you can find information about the purification of fish oil.
Tip 4: Check the shape of the oil
In capsules is always processed fish oil. This means that the oil has been purified, but often also in that it is concentrated so as to increase the quantity of DHA and EPA.
This process has an influence on the molecular form of the fatty acids in the oil. There are four types:
- The freshest form, so when the oil is still in the fish, called ‘free fatty acids’.
- In freshly pressed fish oil fatty acids are called ‘triglycerides’.
- After editing, results in a form esterified (ethyl esters).
- The esterified form can be formed back to triglycerides.
A rule of thumb is that free fatty acids (so if you eat fresh fish) 50% are absorbed better than triglycerides. The uptake of triglycerides is 50% better than ethyl esters  .
This information is often not on the label, but it may be requested from the manufacturer. Please note that in any case to these abbreviations:
- TG, RTG (triglycerides and reformed triglycerides): triglycerides or triglycerides reformed.
- EE (ethyl esters): this form is less well absorbed.
In the high-quality products is the shape of the fatty acids’ (reformed) triglycerides. If it was not necessary to reform the triglycerides, which is even better. The fish oil is then closest to its natural shape.
Conclusion: If you’re in the store or order on the Internet omega-3 fish oil capsules, check if you can find something about the shape of the fish oil.
Check 5: Find out how fresh the oil
Omega-3s are very fragile and can oxidize quickly. If fish oil oxidizes it is actually damaged. It smells not like it more and has a bad taste. The effect decreases.
Indeed, oxidized oil is not good for your health . And then you reach with omega-3 does the exact opposite.
Oxidation, which literally means “with oxygen” means, happens when too much oil comes into contact with oxygen. So look if you can figure out how long it has been between the capture and processing. The shorter processing time, the better.
It is also important that the oil is processed in a low-oxygen environment. Reports the manufacturer that the oil is treated in a vacuum environment with steam, then that is good. It may be that to be referred to as nitrogen or CO2. These gases escape of air and thus oxygen from their surroundings.
Quality capsules also contains vitamin E (tocopherol). It is an antioxidant that prevents oxidation of the fish oil. Vitamin E protects the fish oil as it were, against oxidation.
Do you doubt the quality of your pod? Break one open then gently between your teeth. The oil should not smell foul (like rotten fish) and off-flavors. Also burping with a bad taste of fish oil suggest that is not pure and probably oxidized.
Smells unpleasant or dirty if you only open the package? do not use the capsules and return them to the store.
And finally check always the expiration date before you buy omega 3 capsules.
Conclusion: The freshness of fish oil is essential for proper functioning! If the fish oil is not fresh or not properly processed, can oxidize and that is bad for our health.
Tip 6: Are vitamins A and D present?
Lots of fish also contain vitamin A and D, which are essential for our health. These vitamins are Natures in oily fish, so they are not added artificially.
The presence of these vitamins is not a requirement, but it’s really crazy when they’re not in the capsules. This would mean that they are filtered out while it is completely unnecessary.
Conclusion: The lack of vitamins A and D indicates that the manufacturer has not properly purified. These vitamins belong in fish oil and are also very good for our health.
Tip 7: Notice the package type
Fish oil is very sensitive and can not tolerate direct sunlight. Sunlight can cause fish oil spoils quickly.
If fish oil capsules are in a transparent package, so you should ask yourself if the manufacturer understands exactly what he’s selling.
Conclusion: Packaging that do not transmit light are the best.
Tip 8: The price is also an indicator
Quality fish caught sustainably and soon after the catch correctly processed cost more money. And you should see the price.
The price of OMGA-3 capsules is an absolute measure of quality. Good fish oil is expensive. So In a pot with a few hundred capsules for just a few euros should be ringing your alarm bells.
We now know that fish oil is vulnerable and spoils quickly. A small package with a month’s supply of capsules is therefore much more logical.
You should perhaps more often to the store, but you know one thing for sure that you get fresh fish oil.
Conclusion: Omega-3 quality capsules are not cheap mega jackpots.
Tip 9: Pay attention to labels and certificates
Check that the manufacturer of omega-3 fish oil capsules a quality mark or certificate. That is a good tools for creating a healthy and sustainable choices.
Examples of marks and certificates:
- MSC: This label is recognized by the World Wildlife Fund and meets various guidelines such as the Food and Agriculture Organization of the United Nations (FAO).
- GOOD: Stands for “Global Organization for EPA and DHA. GOOD is an international trade association for companies that make fish oil products. A membership GOOD means that the manufacturer makes reliable products.
- HACCP: This is a certificate for companies engaged in the manufacture, processing, handling, packaging, transport and distribution of food.
Unfortunately you can not see as decisive proof quality most labels. There are plenty of food labels in the world where I have my doubts turn.
Conclusion: A label is a good sign. But always do yourself a moment examining the reliability of a certification mark.
Tip 10: If in doubt, test report
As I have just touched upon here is purified fish oil and must be incorporated under certain circumstances, to prevent oxidation. But these processes cost money, so at the expense of profits.
All suppliers will (if requested) claim that their oil is purified. But I’m also stories come from producers who do not comply with their treatment promise.
Doubt you a manufacturer? Request a test report. It must be how it is purified and how clean the oil was after purification.
Good fish oil manufacturers check the oil after purification by the presence of PCBs, dioxins and heavy metals. Of those controls are present test reports.
If a manufacturer does not want to issue such a report, that is to say the least suspicious.
Conclusion: you doubt a manufacturer, request a test report. they do not give it? Buy their particular product.