Claire Corlett

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How to Choose a Fish Oil | Omega-3 Fatty Acids

How to Choose a Fish Oil | Omega-3 Fatty Acids


I’m going to show you everything you need
to know about fish oil supplements and how to choose the right one. Enjoy
hello everybody, Dr. Bryan Dzvonick here. If this is your first time watching
my channel and you like learning about natural ways to be healthy and how to
feel great, make sure you hit the subscribe button and click the bell so
that you don’t miss out on future videos. There are many forms of omega-3 fatty
acids and the ones that have been the most researched are alpha-linolenic acid,
eicosapentaenoic acid, and docosahexaenoic acid. They’re known as
essential fatty acids because we need them for survival but our bodies can’t
make them so we must get them from an external source. Alpha-linolenic acid
comes from plants and the most abundant sources are flax seeds, chia seeds,
soybeans, and walnuts. When we consume alpha-linolenic acid our body will
convert a very small amount of that into eicosapentaenoic acid or EPA and
docosahexaenoic acid or DHA. So in order to get an abundance of the EPA and DHA
you need to get it from a different source and that’s mainly from an animal
source. And in this video we’re talking about fish oil so that’s the main source
that you get it from. You could also get some EPA & DHA from algae. I did make
another video about vegan supplements and I’ll put the link down below and I
put more information about an algae source. But in this video we’re talking
about EPA and DHA from fish oil. In general EPA is going to help to keep
your inflammation down while DHA helps with cognition and memory. As with any dietary supplement you want
to make sure that the company producing it is a reputable company and that they
are good manufacturing practice compliant or GMP compliant and you’ll
see this label on their products or on their website so make sure that they
have that. Finding a reputable supplement company could be a challenge so for your
convenience here is a list of the companies that I am most familiar with
and I have found to be reputable. For a healthy adult supplementing their diet
with fish oil I generally dose it at 900 milligrams to
1500 milligrams of EPA and 700 milligrams to a thousand milligrams of
DHA per day and for children ages one through eight I cut the dose in half so
four hundred and fifty milligrams to seven hundred and fifty milligrams of
EPA and 350 to 500 milligrams of DHA per day. When you are reading the label of
the product you want to make sure that the manufacturer lists specifically how
much EPA and DHA there is per serving. On this label you can clearly see the
breakdown of EPA DHA and total omega-3 fatty acids in one serving. If you do the
math, you’ll see that 1500 milligrams of EPA plus a thousand milligrams of DHA
equals two thousand five hundred milligrams but the total listed Omega-3’s per serving is two thousand six hundred milligrams that means that the
product has an extra hundred milligrams of something in there and
what it is is its other omega-3 fatty acids. So the point I’m trying to get
across here is some manufacturers do not list the breakdown of EPA and DHA they
only list the total omega-3 fatty acids in the product so when an
uninformed consumer reads the label and sees that it has 2000 milligrams of
total omega-3 fatty acids they think yeah this is great but you don’t know
exactly how much of the EPA and DHA is in the product if they don’t list it on
the label. So long story short, if you find a fish oil product where the
manufacturer does not list the EPA and DHA in there then just don’t buy the
product. It’s not a good product. For your convenience I listed my top five fish
oil products down in the description below. In general you want a product that
is sourced from smaller fish like anchovies sardines and mackerel because
of the phenomenon of bioaccumulation. I can’t get into the details here, but down
in the description I listed a link to where you could read about
bioaccumulation. Basically it’s just larger fish will accumulate more toxins
in their lifespan versus smaller fish so when you have a fish oil that has
smaller size fish there’s lower probability of it being contaminated.
Also, you may have noticed that I did not talk about krill oil. Krill oil is an
excellent source of EPA and DHA and in some studies it shows that it’s more
bioavailable than regular fish oil. However in order to get the doses that I
think are the good doses of EPA and DHA you’d have to take a ton of krill oil
and that can be very very expensive so to get the most bang for your buck I
would say stick with fish oil. Now that you know all the stuff about fish oil
supplements finding the right one should be a little bit easier for you. If you
liked this video, consider giving it a thumbs up. If I
missed something or if you want to share your thoughts make sure you do so down
in the comments below. I thank you for watching and we’ll see you in the next
one!

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