Figuring out vitamins for clients is one of the hardest things I do. The whole “what fish oil should you take” is a prime example. So many patients come in taking a bunch of junk.
Are you taking a bunch of junk?
What Fish Oil You Should Take?
I don’t want to add to the confusion. That’s how this happens, after all, no one wants to waste money on fish oil that is not good for them. So, the question is how to tell what is worth your health and your money? There’s a lot of choices. Omega 3 and Omega 6 need to be in a 2:1 ratio for prime health.
Taking a very boring subject – once again – and making it worth reading is my goal. Let’s talk about what fish oil you should take.
There are three catchy names. ALA or omega-3 alpha-linolenic acid, long-chain omega-3 fats eicosapentaenoic acid (EPA), and docosahexaenoic acid omega-3 (DHA).
Okay I know you have better things to do so here is the bottom line on the ‘latest’ research. I say latest because I’ll likely have to update you in a few years with new studies. Knowing what fish oil should you take comes down to knowing more about all omega’s not only fish oil supplements.
Less than a decade ago studies were saying you had to eat more fish especially Salmon to get enough Omega 3. This was because they were comparing a ratio you need between Omega 3 and Omega 6.
The Question Of How Much Omega-3 To Eat
First, you may ask, “Deb what is an Omega 6? Well, the easy answer is animal products. But it’s also walnuts! Nuts contain omega 6. For many, it’s the cause of inflammation in their body because they eat too much.
Also, it’s because there are several types of Omegas. Is your head spinning yet? Many patients tell me theirs are until we handle this a simple way. You want more Omega 3’s than 6.
Here’s a quick cheat list of foods. This will guide you in knowing more about what fish oil should you take.
Sources of Omega 3 Fats:
Cold water fish, tuna, cod liver, halibut, herring, mackerel, trout, salmon, sardines.
Sources of Omega 6 fats:
Sunflower seeds, seed oils, corn, pumpkin seeds, sesame seeds, nuts, meat, dairy products.
If you’re me, you can’t have certain seafood due to allergies. Some fish doesn’t give you enough fish oil to make it worth it. This is why I totally believe in supplements. But not all supplements are created equal.
There’s Such A Thing As Long-Chain and Short-Chain Omega-3-Fats?
Short-chain omega-3 alpha-linolenic acid or ALA is found in plant foods such as flax, hemp and pumpkin seeds, and walnuts. Guess what, less than 5% of ALA gets converted to the useful stuff you need.
A common misconception, especially amongst vegetarians and vegans, is that our need for EPA and DHA can be met by consuming flax oil and other plant sources of ALA. But the conversion numbers above clearly indicate that this isn’t the case. Again, it comes down to either eating a ton of fish, especially Salmon or taking the right supplements.
How Often Can You Eat Fish and It Be A Good Thing?
You don’t need to eat fish daily. It’s a matter of a few things. First, variety is important. Second, Asians and other people who live in fishing villages don’t eat fish all the time. They have seaweed or other plants too. Third, you’d need to eat about 11 oz. of Salmon for instance daily. Finally, contamination is a big problem.
How to decide what fish oil should you take is not hard. It shouldn’t be from a grocery store or a local vitamin store. The quality is going to be low grade. If it’s the least bit not fresh and from a proper source you’ve wasted a lot of money. Professional Omega oils are not costlier.
You’ll want an Omega 3 oil not made from nuts or flax [ALA]. You are just wasting your money on flax oil or Chia oil. It’s better to eat these because ALA converts to EPA and DHA at a very low rate as mentioned above.
Omega 3 An Important Supplement
My choice is fish oil providing the natural triglyceride form. It’s full of EPA and DHA. This form is more efficiently digested and is 70% more absorbable than the ethyl ester form. Okay, another confusing topic and you thought you could just pick up fish oil at the bulk warehouse where you’ll find the less effective product.
To me though the bottom line is keeping your ratio of Omega 3 and Omega 6 balanced.
Depending on your Cardiometabolic testing [we can do that for you], we can determine if you need omega 6,7, and 9 too. Most of my patients discover they need all omegas. What fish oil should you take is the natural triglyceride form of Omega 3 along with the other Omega’s your diet needs. Yes you need Omega 6 too though in a proper ratio to Omega 3.
The only way to know the right dose often is about double the label. It’s based on your diet and your Cardiometabolic testing. You’ll need two different fish oil supplements. The Omega 3 and then the blend of all the others. The bottom line is we work with clients throughout the USA. Discover your right Omega’s by reaching out to our office today.
Resources and Imageshttps://www.ncbi.nlm.nih.gov/pubmed/24632108
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/Images from Pablo, Unsplash, Bigstock