Omega-3 fatty acids are essential for your health, from balancing blood pressure and sugar to boosting heart health. So you should get foods rich in omega-3 like fish, which is the best source. If you don’t like eating fish, you should take omega-3 supplements. In this article, we present the main types of omega-3 fatty acid supplements:
1- Natural fish oil:
Natural fish oil contains many important nutrients, mainly omega-3 fatty acids, both DHA and EPA. The omega-3 content in fish oil ranges from 18% to 31%, depending on the fish type. It also contains vitamins like A and D. The most famous fish oils come from salmon, herring, sardines, and whale liver. These oils can also come as capsules.
2- Refined fish oil:
Refined fish oil is purified from fish contaminants such as mercury. These oils are among the most available omega-3 sources on the market because they are cheap and have high omega-3 content (EPA and DHA) reaching 50% to 90%. They also come as capsules.
3- Green-lipped mussel oil:
It's one of the sources of omega-3 fatty acids, and its use is considered an eco-friendly choice.
4- Mammal oil:-
This is found in oils made from marine mammals like (seals).
5- "ALA" oil:-
It's Alpha Linolenic acid, the plant form of omega-3 fatty acids, which you can get from flax seeds, chia seeds, and hemp seeds.
These plants are a good source of omega-3 fatty acids and also have a high amount of omega-6 fatty acids.
6- Algae oil:-
Studies show that algae oil has higher omega-3 fatty acids than fish oil. It's also a good option for people on a plant-based diet.
7- Omega 3 capsules:-
Omega 3 capsules are available in the market "pharmacies" as an oily substance covered with a gelatin capsule, easy to swallow, and they do not have a smell or taste.
What should you watch for when buying Omega 3 supplements?
There are some criteria you should check before buying any type of Omega 3 supplement, which are:
- Type of Omega 3:- Make sure the Omega 3 contains types (EPA and DHA).
- Amount of Omega 3:- The Omega 3 shown to you may contain 1000 mg of Omega 3, but when you read the ingredients you find it only has 320 mg of (DHA and EPA).
- Form of Omega 3:- There are forms of Omega 3 that are easy to absorb like (Free Fatty Acids FFA), which are better than other forms like (Ethyl Esters EE).
- Purity and authenticity:- It is advised to buy products that meet the "GOED" purity standard to avoid spoiled or harmful ones.
- Buying in large quantities is not recommended because omega-3 supplements spoil fast and give off bad smells.
** You should take these omega-3 fatty acid supplements with a meal that has fats because fat helps your body absorb omega-3 acids better.**
