Omega-3s remain a popular supplement, and with good reason. Research continues to reinforce the critical role these essential fats play in our health, including cardiovascular health, inflammation and brain function.
When shopping for a supplement, it can become quickly overwhelming navigating all the different choices and technical details, such as EPA and DHA levels. Today we answer some of the most common questions we hear everyday in our store.
How to read the label?
When looking at an omega-3 product, the first thing to focus on is the EPA and DHA content, which can be found on the supplement facts panel. These are the main ingredients and ultimately what we're really referring to when we talk about omega-3s. From there, note the serving size, which tells you how many pills it takes to reach the EPA an DHA levels shown.
Are fish oil products all the same strength?
Yes, and no. Yes, there is a "standard strength" that most products will have even from different manufacturers. This has much to do with the average omega-3 content of fish oil, resulting in most fish products supplying about 300mg of combined EPA and DHA per 1,000mg pill.
However, some products have concentrated the omega-3 content, resulting in double or triple the omega-3 content. This means one similarly sized pill can provide 600-1000mg of combined EPA and DHA! Manufacturers often slightly increase the pill size in these products, up to about 1,300mg total pill weight, to deliver as much omega-3 per pill as possible—so buyer be aware if you're sensitive to larger pills. The concentrated supplements can make it easier to get high amounts of EPA and DHA, without having to take a large number of pills.
Note there are smaller pill options in addition to liquids or chewables for those who need or prefer them.
My doctor told me to take X amount, but now I'm uncertain which product matches that...?
This is certainly one of the more common areas of confusion, often stemming from a doctor saying "take 2,000 milligrams daily". The confusion being, are we talking 2,000mg of fish oil or of EPA and DHA specifically? The ideal way to handle this situation is to be informed ahead of time and quickly ask for clarification from your physician.
Of course, things aren't always ideal, leaving many uncertain on how to interpret their doctor's instructions. We can make some assumptions, such as if the doctor was talking about omega-3s in a more casual context of supporting general health. 2,000mg per day of fish oil (2 standard pills) is a common dose for maintenance, whereas 2,000mg of combined EPA and DHA is a clinical dose typically reserved for diagnosed health conditions.
Ultimately, you'll likely need to follow up with your doctor and ask them to clarify their directions. When doing so, be sure to be specific in distinguishing "fish oil" from "EPA and DHA" to get your answer.
How much should I supplement with?
Outside of specific direction from a doctor, how much omega-3s do we need? As everyone is different, there is no one dose that's perfect for each individual. This is largely due to unique factors such as your diet and genetics. However, there are some helpful estimates to get you started, as well as testing protocols for more precise answers.
Around the world, various health agencies have weighed in on this question, with about 250-500mg (about 2-3 standard fish oil pills) of combined DHA and EPA being the most common answer for healthy individuals. This appears to be a well agreed upon range for guarding against deficiency and nourishing various aspects of our health.
Many omega-3 proponents argue that based on most American's lack of omega-3 in their diet, doses closer to 1,000mg of combined EPA and DHA may be warranted for optimal health. Much of this push comes from research on something known as the omega-3 index, which measures the omega-3 content of your red blood cells. Observational studies have shown that an omega-3 index of about 8-12% is where disease risk is significantly improved, with some estimates showing up to a 30% reduction in cardiovascular risk factors. The average American's omega-3 index sits closer to 4%, and it takes roughly 1,000mg of combined EPA and DHA to raise it to 8% for most people. Here at HealthWay, we find this research persuasive and lean in this direction, but we also note this subject is still debated.
Lastly, EPA/DHA doses ranging from 1,000-4,000+mg are prescribed for various health conditions, with lowering triglycerides being a common example. This range, especially once we hit 2,000mg and above, is where we start to be concerned about potential side effects for most individuals. While the risk is still viewed as low for most, we may see an increased risk for blood thinning, AFib, immune effects and even mood issues.
We feel this highlights the difference between meeting the body's basic needs vs using doses that exceed the needs of the body to deliver specific health effects. A key takeaway being that high doses may bring risk of side effects, and these high doses are typically not necessary for supporting general health.
How to decide between different types of omega-3 supplements?
When shopping, you'll see omega-3 supplements based on different types of fish, krill, algae and plant sources such as flax. Most experts recommend getting a supplement that contains DHA and EPA, which excludes flax, chia and the like.
This turns our attention to fish, krill and algae. Our main message is that all of these are viable options, and we recommend prioritizing product quality and EPA/DHA content. We're not aware of significant advantages of one source over the other, although the extensive research on fish oil and it's lower cost are often key factors. Most of our customers do ultimately end up choosing a fish oil supplement, often due to value and the wide range of available products.
From there, make certain you're working with a quality manufacturer and retailer. We like to see brands that have strong track records for quality control testing. Checking for heavy metals and other contaminates, monitoring rancidity via oxidation measurements such as TOTOX and offering third party verifications are all important.
While there is room for subtle preferences or optimizations, choosing your omega-3 source really comes down to overall quality and EPA/DHA content. Find a product that works for you and be consistent with it over time. Once you accomplish this critical first step, then consider optimizing from there.
We also released a video on this subject, check it out here: