The topic of omega-3 supplements can be confusing, but a large body of research shows that getting the right amount can have a positive impact on health, including helping with age-related issues and chronic inflammatory conditions, like heart disease, dementia, and autoimmune disorders.
While omega-3s are found in many foods, like nuts, seaweed, and fatty fish (such as salmon, tuna, and mackerel), many people may need omega-3 supplements to get enough.
Omega-3 fatty acids are essential for brain development, cognitive function, a strong immune system, managing inflammation, heart health, cancer prevention, and healthy aging. There are different types of omega-3s, but the ones that have the biggest impact on our health are alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).
While there are a plethora of available omega-3 supplements, factors when choosing the right one should include the concentration, purity, freshness and form.
This text focuses on how to choose the best Omega-3 supplement, more specifically on the concentration of EPA/DHA, correct storage, dosages, Omega-3 index score, vegan Omega-3 options, optimal timing for taking the supplement, and possible risks – including latest research on the likelihood of developing atrial fibrillation from taking Omega-3 supplements.
Omega-3 fatty acids are a type of polyunsaturated fat that the human body cannot synthesize. The term “polyunsaturated” describes their chemical structure, where “poly” indicates the presence of multiple double bonds, and “unsaturated” refers to the absence of hydrogen atoms at specific points, creating these bonds.
The designation “omega-3” specifies the location of the final double bond in the molecular structure, positioned three carbon atoms away from the “omega” or tail end of the chain. As the body is incapable of producing omega-3 fatty acids, they are classified as “essential fats,” which must be obtained through dietary sources.
The most commonly consumed omega-3 acid is Alpha-linolenic acid (ALA), found in plant oils – rapeseed, soybean, flax, walnuts, chia, hemp and others. ALA alone is not very effective in raising serum omega-3 index and, while the body can covert ALA into EPA and DHA, the conversion rate is extremely low. As a result, ALA from plant oils may not be an effective substitute for EPA and DHA.
Most commercially available omega-3 supplements are in the triglyceride form, which offers high bioavailability and is efficiently absorbed by the body. When evaluating the concentration of such supplements, it is essential to focus on the EPA and DHA content rather than the total fish oil volume. Additionally, attention should be given to other ingredients that may be included, such as soybean or rapeseed oil. Supplements with a higher concentration of EPA and DHA, typically around 80% or more, are generally considered to be more effective.
An example of a high-strength omega-3 supplement:
Total omega-3…………………………1460mg
EPA……………………………………….860mg
DHA………………………………………440mg
Ideally, the capsules should not contain any ingredients other than fish oil, gelatine and glycerol (capsule shell) and some vitamin E (tocopherol) as a preservative.
In the UK – NHS, British Heart Foundation and Heart UK recommend that the average adult consume approximately 500 mg of combined EPA/DHA daily, which is equivalent to a weekly intake of 140 grams of oily fish, with a caution not to exceed 1g when taken in supplement form.
The need for regular omega-3 supplementation varies based on several factors, such as dietary habits, personal health goals, individual health status, and access to omega-3-rich foods. For example, if your diet consistently includes fatty fish (sardines, mackerel, anchovies), you may not need to rely heavily on supplements.
In recent years, we have seen the development of and an increasing reliance on the Omega-3 Index – a method that measures the percentage of EPA and DHA present in the fatty acids that make up red blood cell membranes in an individual. Based on the results obtained through an omega-3 index test, we can determine and modify the supplement dose.
Starting with a baseline omega-3 test is a great way to understand your current levels, helping to identify any deficiencies or imbalances.Omega-3 tests are becoming more widely available through companies offering home kits, with prices starting around £60. If you’re taking omega-3 supplements, routine testing can help confirm that you’re reaching your target omega-3 levels.
Research appears to suggest that maintaining an omega-3 Index above 7% maximizes health benefits, especially cardiovascular health. A higher omega-3 Index also may offer reduction in the risk of premature death from all causes and is associated with better integrity of brain white and gray matter, which supports enhanced executive function.
Vegan omega-3 supplements are mainly derived from algae and achieve the same effectiveness in raising circulating omega-3 levels as those derived from fish/krill oil, however their concentration is often lower in supplements and more may need to be taken, resulting in lower cost-effectiveness.
Consuming fish oil alongside a meal that includes other fats can enhance its absorption. If a higher daily dose is required, splitting it into smaller doses throughout the day may help minimize unpleasant aftertastes.
Keep fish oil away from heat and light, and refrigerate it after opening. Freezing is also an option. When purchasing online, aim to order during cooler or moderate weather conditions.
While some research suggests that omega-3 supplementation may elevate the relative risk of developing atrial fibrillation, the effect was observed at higher doses -1.8 grams per day or more, and it became more frequent at 4 grams per day. It should be said that no such link has been documented between eating fish and development of atrial fibrillation, even at five servings of fatty fish per week.