The Importance of Omega-3 Fish Oil (& The Best Way to Get It)

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Wellness Mama » Blog » Health » The Importance of Omega-3 Fish Oil (& The Best Way to Get It)

If you like to peruse medical journals in your free time (like me!), you may have noticed a lot of conflicting research when it comes to fish oil and Omega-3s. Even if recent studies aren’t your choice for light reading, it’s important to understand the implications of fish oil and omega-3 consumption.

What I take and feel good about giving my family has changed over the years as I’ve read, studied, and learned more. Read on to learn what I’ve found in my research and what I use now.

What are Omega-3s and Fish Oil?

Let’s start at the beginning.

Fish Oil

These terms are often used interchangeably in most literature but they don’t always refer to the same things. Fish oil can refer to any oil that comes from a marine source. This doesn’t differentiate the source, the breakdown of the Omega-3s (EPA and DHA), and doesn’t necessarily require manufacturers to specify the amount.

Omega-3s

The group of fats known as Omega-3 fatty acids are well-documented for their health benefits. Sourcing and ratios are controversial, but more on that below. The term omega-3s most often refers to a group of fatty acids. The most well known, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), are found in fish sources. ALA (alpha-linolenic acid) is found in plant sources like nuts and seeds, though evidence suggests that the body can’t efficiently use ALA like it can DHA and EPA.

Why Omega-3?

Now on to the research…

Omega-3 fatty acids are vital for many aspects of health, and many of us are not getting enough of them. But that doesn’t necessarily mean we should just start chugging the fish oil. Source matters and there are some big problems with certain types of fish oil supplements. More on that below, but Omega-3s (from high quality sources) have many benefits.

The University of Maryland Medical Center explains that Omega-3 fatty acids from fish may be useful for:

  • Reducing the risk of heart disease and causes of death associated with heart disease
  • Decreasing severity of symptoms associated with diabetes
  • Alleviating pain associated with rheumatoid arthritis
  • Reducing risk of osteoporosis and bone loss
  • Improving health and reducing symptoms for those with autoimmune disease
  • Helping those with anxiety, depression or bipolar disorder
  • Reducing risk of various types of cancers
  • Improving cognitive function

As I explained before, there are two main types of Omega-3s:

  • Alpha-linolenic acid (ALA), found in certain vegetable oils, walnuts, and some green vegetables.
  • The other type, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), is found in fatty fish.

The body can convert some ALA to EPA & DHA but is not very efficient at this process, so it is important to also consume sources of EPA/DHA. These nutrients are especially recommended during pregnancy and nursing (and are in most prenatal vitamins) because only certain forms of DHA are transferred across the placenta.

Omega-3 vs. Omega-6 = Ratio Matters

Omega-3s are important, but what is even more important, is consuming a healthy ratio of Omega-6 (n-6) and Omega-3 (n-3) fats. In fact, I suspect that we will find over time that this ratio is the confounding factor in fish oil research.

Both Omega-3 and Omega-6 fats are considered polyunsaturated fats because they have many double bonds. In general, we need much smaller amounts of these fats than we do other fats like saturated and monounsaturated fats, but they are still vitally important. Our bodies aren’t able to produce polyunsaturated fats so we must get them from diet (this is the reason they are called “essential fatty acids”).

Omega-6 fats are found in many processed foods, vegetable oils, processed grains, and soy. Omega-6 fats increase inflammation while Omega-3 fats can help reduce inflammation. Since n-6 fats are present in many processed foods, it is easy to understand why most of us get plenty of these in our diets. In fact, many people get way too much in their diets! (source)

The ideal ratio of Omega-6 to Omega-3 fats is thought to be around 1:1 (and not higher than 4:1). Most people are consuming much higher amounts of Omega-6 fats (up to 30:1). Higher amounts of Omega-6 can contribute to inflammation within the body and to disease.

Of course there are two ways to change this ratio: increasing Omega-3 consumption or decreasing Omega-6 consumption.

The Sourcing Matters… A Lot

Omega-3s (like all nutrients) are best obtained from food. In fact, the research documents a strong inverse relationship between fish consumption and heart disease and death. In other words, generally, the more fish a population eats, the lower its rates of heart disease and all causes of death.

The same unfortunately can’t be said about fish oil supplementation. In fact, this is where the controversy starts.

I have read studies that indicate that fish oil reduces heart disease. Other studies show it has no affect or may be harmful to the heart.

Some studies show that fish oil supplementation is good for the brain. Others show a negative effect.

Studies claim that fish oil helps improve insulin sensitivity and reduces diabetes risk. Other meta-analysis results show no benefit over the long term.

Ratio and Source of Fish Oil

In my opinion, the abundance of conflicting info indicates three things:

  1. A strong genetic component to fish oil needs between populations and people
  2. Lack of differentiation among types and qualities of fish oil in studies
  3. Not taking into account the Omega-3 to Omega-6 ratio in the body

I strongly suspect that further research will indicate that the ratio is a critical key in understanding Omega-3. Getting the benefits won’t just be about taking a fish oil supplement, but also reducing Omega-6 consumption. This is one of the reasons I avoid vegetable oils and margarine at all costs. These are very high sources of Omega-6!

Best Fish Oil Source? Fish!

This may be shocking, but the best source of fish oil is fatty fish! Consumption of quality sources of fatty fish (like sardines) is the most well-studied beneficial source of Omega-3.

I’ve always said that food should come before supplements as a priority and never is this more true that with fish. If the budget is tight or you aren’t sure about fish oil supplementation, eating fish is a great way to go.

Our family incorporates fatty fish like sardines at least a couple times a week as a source of Omega-3. I order high-quality sardines in bulk from about once a month. We also order high-quality low-mercury fish and incorporate them into our diet.

That said, some people don’t like or don’t eat seafood. In these cases, fish oil supplementation may be helpful, depending on source, genetics and dose. Fish oil supplements are increasingly popular with concerns about environmental toxins and heavy metals. We still prefer whole-fish sources whenever possible and make sure to order high quality fish where metals and radiation aren’t a concern.

Fish Oil Supplements: What I’ve Used

This is where the waters get murky. I highly recommend doing your own research on any supplements, including fish oil. All fish oil supplements are not created equal. Certain forms of fish oil contain altered forms of Omega-3s and can actually contribute to inflammation in the body.

Here’s why:

Many Omega-3 supplements are in ethyl ester form, which is an altered form created when ethanol is fused with the fish oil. This creates an extremely pure fish oil concentrate, but not one that is very bioavailable. These types of fish oils are often hard to digest and can oxidize easily. The real difference, however, is in the digestion of these different types of fish oils. The natural triglyceride form breaks down in the small intestine and can be easily absorbed. Fish oils in the ethyl ester form are much more difficult for the body to break down and are not absorbed as easily once broken down. (source)

The natural triglyceride (TG) form is purified but still in a form that the body recognizes and can easily digest. It can be taken without food and doesn’t go rancid or smell strongly.

My Fish Oil Criteria

Searching for an Omega-3 supplement should always meet the following criteria:

  • Natural Triglyceride form of Omega-3
  • Concentrated doses of EPA and DHA
  • Sustainably sourced (krill oil populations are declining so I prefer sources like anchovy or sardine which are more sustainable)
  • Free of contaminants and heavy metals
  • At least 2 grams of concentrated Omega-3s without having to swallow a handful of pills

This Omega-3 supplement meets those criteria and doesn’t have a fish aftertaste. This is the one I take when I need extra Omega-3s.

Fish Oils & Omega-3s: Bottom Line

We know fish is healthy. Studies show a strong link between consumption of fish and longer life and reduced heart disease risk. Most doctors have suggested seafood consumption for years and the research backs this up. In the light of recent concerns about heavy metal toxicity and radiation, it is important to choose high quality seafood. Sardines are a great food source of Omega-3 and are inexpensive and easy to eat on the go. In fact, most fish oil supplements use sardines as the source. So skip the pill and eat some real fish! Cod liver oil has traditionally been considered a whole food way to get the benefits of fish oil as well.

It is also important to pay attention to Omega-3 and Omega-6 ratios in the body. Instead of only focusing on consuming more Omega-3, we should pay attention to the amount of Omega-6 we consume and work to get those numbers to a healthy ratio.

At the end of the day, more fish, more veggies, and less processed foods (with vegetable oils) are the way to go!

Do you take supplemental Omega-3s? Have they helped you? Share below!

Katie Wells Avatar

About Katie Wells

Katie Wells, CTNC, MCHC, Founder of Wellness Mama and Co-founder of Wellnesse, has a background in research, journalism, and nutrition. As a mom of six, she turned to research and took health into her own hands to find answers to her health problems. WellnessMama.com is the culmination of her thousands of hours of research and all posts are medically reviewed and verified by the Wellness Mama research team. Katie is also the author of the bestselling books The Wellness Mama Cookbook and The Wellness Mama 5-Step Lifestyle Detox.

Comments

154 responses to “The Importance of Omega-3 Fish Oil (& The Best Way to Get It)”

  1. Nicole Avatar

    Thank you for sharing your experiences and wealth of knowledge. We are blessed locally to have accessible to us cold pressed, fresh, organic flax oil. We take a few spoonfuls of this a day for our omega 3 supplement. I like that it’s local and fresh. What are your thoughts on this as a supplement for omega 3? Anything else that should be combined with it?

    Thank you again and blessings to you and your family.

  2. Regina Avatar

    I checked out the Omega 3 that you recommend. After seeing the price, I left the page. This trying to be healthier is getting more and more expensive. I can’t afford to do any more than I’m doing. Maybe someday doing the healthier thing will be more cost effective for us fixed income and those around the poverty level. I will have to pick the few things that are the most important to me and do those and hope that’s enough. I still love your page and all the information you provide.

  3. Beth W Avatar
    Beth W

    Hi! Just stumbled on your page (thank you Pinterest!!) and was reading about the Omega 3 oils. I have celiac and have also tested positive for Crohn’s. I have to consume a very low fat diet due to my inability to process fats and oils. I tried taking omega 3 oil and even Mega red (krill) and both triggered my dietary disturbances. It seems that I have a lactose intolerance as well, so I am now trying to edge dairy as well as all grains out of my diet for good. Would you have any other suggestions for aiding the healing of my digestive system?

  4. Diane Avatar

    Hi Katie I have been using GNLD salmon oil also my husband and 4 children during the past 15 years. (During 2pregnancies) GNLD have a scientific advisory board. The whole product is quality controlled , even the capsule is of the finest quality. The salmon oil is stable and doesn’t require a precursor to be utilized in the body.
    Health and wellness
    Di

  5. Andrew Lambert Avatar
    Andrew Lambert

    “Omega-3s are important, but what is even more important, is consuming a healthy ratio of Omega-6 and Omega-3 fats. Both Omega-3 and Omega-6 fats are considered polyunsaturated fats because they have many double bonds.” Been reading about these several times.. What kinds of food should we go for??

  6. Elizabeth Avatar
    Elizabeth

    Realdose also contains sorbitol and mixed tocopherols which is vitamin E but it is soy derived 🙁 Neither are good for our bodies

      1. Elizabeth Avatar
        Elizabeth

        Hi Katie, I spoke to a nutritionist named Jan from RealDose and she confirmed that their mixed tocopherols in their Omega 3 TG are derived from soy. I was not very happy to learn that.

  7. Kim Avatar

    I was just on the Realdose site and learned that their product is not guaranteed to be gluten free. Probably due to ingredients in the enteric coating. Do you know if this has been an issue for anyone else?

  8. Susan Avatar

    Do you have an opinion about the Cormega brand? I have tried all kinds of brands with my family and this is only one that I can get any of them to take. It comes as a flavored gel in a pouch that really doesn’t taste bad at all and does not give the fishy burbs.

  9. Lara Avatar

    What do you think about nordic naturals ultimate omega?
    Thanx!

  10. Paula Avatar

    Hi Katie,
    Thanks for this information, so you take 3 of these omega 3 supplements with FCLO and Astaxantin also? Is this correct? Is there not some overlap here or is it negligible?
    Keep up the great work!

  11. Elisabeth Avatar
    Elisabeth

    Is there a quality vegetarian/vegan source?
    I have found nature made and other store brands claiming this, but I want something effective too, not just a a bottle of pills!
    Thank you 🙂

    1. Katie - Wellness Mama Avatar

      There is no good vegetarian or vegan source that is true DHA/EPA as these are found primarily in animal sources. Vegetarian sources are ALA which are difficult for the body to use.

  12. Dwayne Myrvold Avatar
    Dwayne Myrvold

    I too believe in some supplements. However, why do you not mention Flaxseed? I am not going to preach to the choir but flaxseed has literally dozens of benifits. In the 14th century king Charlamane made it a law that his subjects had to grow and consume flaxseed. The other thing that is cheap, simple and I like is sardines. Please learn about this stuff. Carry on the good work. Dwayne

  13. kristen Avatar
    kristen

    My bottle just arrived and I took my first dose 🙂 Do you feel the ever ambiguous Natural Flavors listed as an ingredient is a concern?

      1. Robin Avatar

        A concern for me too, also the comment below about soy derivative. I look forward to hearing. Have you ever looked into Designs For Health? Higher cost, but Inunderstand their research is rigorous and manufacturing at a high level. Love to hear your view. Thanks for a very good article.

  14. Elizabeth Avatar
    Elizabeth

    I was very interested in this product because I need to reduce inflammation in my body, but when I read the Ingredients, it lists: “natural flavors”-whatever that is, SORBITOL, pectin, and mixed tocopherols. Don’t these ingredients not make the product pure? And could cause problems? I would like to know what your opinion on that is…

    1. Sara Avatar

      I agree, it’s very disappointing that this product has “natural flavors” and other questionable ingredients. Does anyone have a better recommendation?

  15. Jared D Avatar
    Jared D

    Hemp seed based Omega Fatty Acid supplements whether in the form of oil or raw unshelled seeds, provide the ideal balance of the omegas 3 & 6 for the human body, and they are the most sustainable source possible. They are also incredibly easy to incorporate into the diet, I personally enjoy the nutty and rich flavor along with a vanilla granola mix from a local health store. Just a thought, many people trend to seek out fish oil solely whereas there is a much better choice altogether 😉 “Hempseed oil contains all of the essential amino acids and also contains surprisingly high levels of the amino acid arginine, a metabolic precursor for the production of nitric oxide (NO), a molecule now recognized as a pivotal signaling messenger in the cardiovascular system that participates in the control of hemostasis, fibrinolysis, platelet and leukocyte interactions with the arterial wall, regulation of vascular tone, proliferation of vascular smooth muscle cells, and homeostasis of blood pressure”

    Even our government’s health agencies agree, as ironic as that is lol.
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2868018/

  16. lafemmeeliza Avatar
    lafemmeeliza

    Interesting… so now that you have an endorsement, FCLO is suddenly not enough? FYI Nordic Naturals holds the patent on highest amount of re-esterification of TG form after concentration…

    1. Katie - Wellness Mama Avatar

      I’m sharing because I recently learned about them and love their product. Nordic Naturals is a pretty good option too, but not quote as high quality in my opinion

      1. Bri Avatar

        Hi Katie-
        I followed your blog & nourishing traditions when I was pregnant in 2016 and took the Green Pastures blue ice royal FCLO and switched to Rosita CLO along with vitamin K2 when it became controversial & have continued off and on over last few years while trying to focus on fish and liver consumption.

        I just found out that I am pregnant again but now am 40 so want to make sure I am supplementing properly. I plan to consume as fish such as sardines (if I can stomach them down), salmon, and trout along with frozen beef liver pills. Does that all sound like a good plan? And most importantly what type of fish oil should I be taking as likely I will not consume as many omega 3s and dha as needed in my diet? I’m trying to get vitamin d from the sun but not sure if that’s enough either.

        Thanks for sharing all of your research and knowledge on all things health!

        1. melissa Avatar
          melissa

          I have the same question! It sounds like continue with the CLO (whatever brand you choose…i am kinda of nervous about tge fclo now) AND take the omega 3s (nordic naturals is what i bought) AND beef liver pills. I also added K2 (from thrive since i am not having the butter oil) and the Thrive probiotic. SERIOUSLY hope i am reading this right and am going to take the correct products and not overdue it.
          Would you take a prenatal as well?? (Last pregnancy i took megafood baby and me herb free). Sorry to hijack your question i just want to know also.

  17. Jackie Avatar
    Jackie

    This sounds great and I was about to purchase, but then I had two concerns. They don’t give the source of the “natural flavors”, other than stating the flavors are lemon/lime. Second, the capsules contain sorbitol, an ingredient known to trigger stomach issues. Can you comment on any of this or suggest an alternative for an Omega product?

  18. Eris Avatar

    I have been taking Nordic Naturals – Ultimate Omega. Have you ever heard or researched Nordic Naturals? They seem to be high quality and they are third party tested and have posted the results.

  19. Donique Avatar
    Donique

    Can you elaborate on why this fish oil would be unlikely to oxidize? And under what circumstances-ie within a number of wks/months, when refrigerated, etc. When I read that there is a 1 year guarantee I was wondering if that meant the product was guaranteed to last a year?? I have read such scary things about oxidized oils and would love to learn more, especially as my biologic dentist has forbidden “anything that comes out of the sea” (sea salt, seaweed, fish, shellfish..) due to contamination risks but has said that the heavy metals don’t reside in fish oils so that those are OK to take. Our family eats no sea foods-just pastured chicken, pork and beef from local farms. We also drink/eat raw dairy and eggs from these farms and I just had my omega 3 profile done and it was very favorable. So..I was wondering if maybe we could just skip the fish oils & seafoods. Thanks for all that you contribute!!

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