Only 10% of Americans Consume Enough Seafood, Reveals American Heart Association
According to a recently published study, a shocking 90% of Americans do not eat the recommended amount of seafood. The American Heart Association advises individuals to consume at least two servings of seafood, particularly fatty fish such as salmon, sardines, herring, and mackerel, per week to meet their nutritional needs and support their overall health.
Fatty fish is high in omega-3 fatty acids, which are essential nutrients that play a crucial role in the health of our heart, skin, brain, eyes, and immune system. In cases where fish consumption is insufficient, individuals are encouraged to bridge the nutritional gap by taking fish oil or omega-3 supplements. Experts recommend a minimum of 500 milligrams combined EPA and DHA (the two important components of omega-3 fatty acids) for general health.
Our Top Recommendations for Omega-3 Supplements
When selecting omega-3 supplements, considering the following factors will assist in making an informed decision:
Select Your Preferred Form
Omega-3 supplements are available in soft gel, liquid, or gummy forms. The choice of form depends on personal preference and convenience. Soft gels are suitable for individuals seeking high dosage or therapeutic purposes, while liquid forms may be preferred by those who struggle with swallowing pills. Gummies are a popular choice for individuals who want an easy and tasty way to consume omega-3 supplements.
Check the Type of Omega-3s
There are three main types of omega-3 fats: DHA, EPA, and ALA. DHA and EPA, found in fish and algae, have the most scientific research supporting their health benefits. ALA, found in plant sources, can be converted into DHA and EPA by our bodies, but the conversion rate is very low. Therefore, it is crucial to choose an omega-3 supplement that provides both DHA and EPA.
Look at the Concentration
EPA and DHA concentrations in an omega-3 supplement are important factors to consider for optimal health benefits. Research suggests that at least 1 gram (1000 mg) of EPA should be consumed daily for mood and depression concerns. For general health, a combined EPA and DHA dose of 500 mg or higher is advised. The EPA and DHA content should be at least half of the total omega-3 content indicated on the supplement label.
Identify the Fish Oil Source
When choosing fish oil supplements, it is essential to consider the source of the fish oil. Fish species like sardines, anchovies, cod, salmon, mackerel, and herring are commonly used for omega-3 extraction and are naturally low in mercury. Krill oil, a popular alternative, contains less EPA and DHA and raises sustainability concerns.
Seek Out Third-Party Testing
Ensure that the omega-3 supplement you choose undergoes third-party testing for quality, purity, and potency. Look for certifications from reputable organizations like GOED, Informed Choice, NSF, IFOS, and FOS.
Ingredients
While some omega-3 supplements may contain additional ingredients like COQ10, turmeric, or vitamins, the focus should always be on the EPA and DHA content. Consider additional ingredients based on specific health needs or preferences.
The Bottom Line
Based on our research, Nordic Naturals Ultimate Omega 2X and OceanBlue Professional Omega-3 2100 are recommended for their high potency and quality. Ultimately, choosing the right omega-3 supplement depends on personal preferences, health goals, and budget.
Common Questions
Should You Take an Omega-3 Supplement Every Day?
According to nutrition experts, it is recommended to take an omega-3 supplement daily with meals. Consistency is essential to ensure a steady level of omega-3 in the bloodstream, supporting overall health.
When is the Best Time of Day to Take an Omega-3 Supplement?
Omega-3 can be taken at any time of day, ideally with a meal that contains fat for better absorption. Taking the supplement with fat-rich foods like avocado, eggs, or nuts can optimize absorption.
What are the Benefits of Omega-3 Supplements?
Omega-3 supplements have been associated with several benefits, including a reduced risk of death from heart disease, improved brain health and function, and alleviation of muscle soreness associated with exercise.
What are the Side Effects of Omega-3 Supplements?
Omega-3 supplements are generally safe for most people, with mild side effects such as a fishy aftertaste or breath, foul-smelling sweat, headache, or gastrointestinal issues. If any side effects persist or worsen, it is advisable to consult a healthcare professional.
Can I Take an Expired Omega-3 Supplement?
Expired supplements should be discarded, as the potency and effectiveness of the product may have reduced. Following best-by dates ensures that the product remains safe and effective as indicated on the packaging.
Can I Give an Omega-3 Supplement to My Pet?
Omega-3 supplements specifically formulated for pets are recommended. It is crucial to consult with a veterinarian before giving any supplements to pets to ensure safety and appropriate dosage.
Always bear in mind that dietary supplements should not replace a well-balanced diet. If you have specific health concerns or questions, it is advisable to consult a healthcare professional or Registered Dietitian.
Disclaimer: This content is for informational purposes only and should not be considered medical advice or a substitute for professional medical expertise. The information provided has been reviewed for accuracy and reliability. However, it is advised to consult a healthcare professional or Registered Dietitian for personalized recommendations.
