Omega 3 is found in fish oil and can aid in cellular, heart, metabolic, and mental health.Fish oil supplements are a good option for people who don't get enough through diet alone.It is important to learn as much as possible before buying fish oil.
Step 1: There are bottles with high levels of EPA.
EPA and DHA are the main forms of Omega 3 fats in fish oil.EPA is recommended for healthy adults, but it is beneficial for children and adults over the age of 65.Most supplements provide both.A bottle of fish oil may say that each capsule contains 1000mg of the oil, but only a small amount of EPA and DHA.There are supplements that have at least 600mg of EPA and DHA in a capsule.The more benefits you experience, the more you will get from your supplement.Quality supplements usually have higher concentrations of DHA and EPA.
Step 2: Check the ingredient list.
To make sure you get the most from your fish oil, find supplements that have added calcium, iron, and vitamins A, B, C and D.There is a softgel in most fish oil supplements.Fish oil lowers the concentration of vitamins E and K in the body.The oxidant stress in a person's body is caused by the oxidation of fish oil.Purchase a product with added vitamins to counteract this effect.You should look for the source of the supplement.The label will tell you if it is derived from tuna, mackerel, or some other cold-water fish.It is a good idea to find an oil made from smaller fish.Small fish have less toxins because they are on the food chain.
Step 3: Look for IFOS certified products.
The International Fish Oil Standards Program is a third-party testing and certification company for fish oil supplements.The test makes sure that the product is pure and fresh.IFOS certification can be found on the label of a bottle.To find out if an item has been checked by IFOS, visit the program's Consumer Reports page and search through the listed fish oil brands.There are consumer reports for all products that have been certified.Without a certification from IFOS, supplements are not guaranteed to be free of contaminants.
Step 4: Pick a well-known brand.
Popular brands are popular because of their affordable prices and high quality products.There are brands that don't have a good website.HealthWise Omega has high levels of EPA.The Finest Wild Alaskan Fish Oil has small capsules, added vitamins, and decent prices.One of the highest concentrations of EPA andDHA can be found in Viva Natural's fish oil.
Step 5: If you want faster absorption, get softgels.
Softgels are the most popular form of fish oil.The rate at which compounds are absorbed is increased by the gel casing.The casings help reduce the taste of fish.Emulsified capsule is what you should look for.Enhancing digestion, absorption, and taste with Emulsified softgels.The surface area for digestion is increased by the emulsification process.If you want to emulsify your fish oil capsule, make sure it says so on the bottle.
Step 6: If you want a stronger dosage, buy liquid fish oil.
You will get more EPA and DHA with liquid fish oils.These can be more expensive, but you should be okay with it.
Step 7: If you are a vegetarian, take ALA supplements.
Alpha-linolenic acid can be found from a variety of sources that are acceptable for vegetarians.Similar benefits are provided by this type of supplement.
Step 8: You can read product reviews.
The review section is a good place to start when looking at what people are saying about the supplements.It is always a good idea to choose a product with a high rating.
Step 9: It's possible to buy from a physical store.
Buying supplements from an actual shop ensures freshness.If you must purchase from an online retailer, make sure it is a respected supplier.
Step 10: A cost-effective product can be found.
It can be expensive to take fish oil supplements.There is a balance between cost and reviews.Some bottles that seem expensive may be more cost-effective.Sample packs are available for little to no cost.You can only pay for shipping and handling.If you want to see how your body reacts, samples are a good way to do that.
Step 11: Follow the instructions.
The FDA does not recommend more than 2 grams of EPA and DHA per day from fish oil supplements.There is a serving suggestion on the back of the bottle.For liquid fish oil, it's usually 1 spoon.Athletes may take more fish oil to fight inflammation.Men will need more than women.It has been shown that taking too much fish oil can suppress your immune system.