OMEGA-3 FATYY ACIDS
Benefits: The omega-3 fatty acids DHA and EPA offer potential benefits for cardiovascular health, menopausal symptoms, mental health, inflammatory disease, possibly preserving cognitive function and maintaining muscle mass, treating “dry eyes” and breast cancer prevention.
Quality: Freshness is an important consideration as oxidized (rancid) fish oil can raise LDL (“lousy/lethal) cholesterol levels. A private Boston research group found that several top selling fish oil supplements exceeded maximum industry standards in regards to oxidation. A Norway study examined 33 omega-3 products sold online and at local retail outlets, and discovered that oxidation levels varied up to 10 fold.
How much should you take? Varying doses of DHA and EPA are used for different purposes. Generally 300 to 500 mg daily is adequate for general purposes.
For conditions like hypertriglyceridemia (high triglycerides) 3000 to 4000 mg daily is used (discuss with your physician first before using such high doses). The prescription medication Vascepa has been shown to reduce cardiovascular events in the setting of hypertriglyceridemia. It contains 960 mg of EPA and is prescribed as 2 capsules twice/day. Lovaza (465 mg EPA & 375 mg DHA) is prescribed as 2 capsules twice/day. Pure encapsulations “O.N.E. Omega” contains 600 mg EPA and 400 mg DHA and is less expensive.
Safety: Check with your physician if you are taking blood thinners or scheduled for surgery.
Contamination with PCBs, mercury are not a concern if high quality purification standards are in place. The products below are safe and of the highest quality per independent testing labs. They have been shown to be safe and contain the declared amount of omega 3s declared on their labels.
Number of capsules: Omega-3 capsules can be difficult to swallow for some people due to size. Higher concentrated capsules reduce the number of capsules/day.
Fish Oil Omega-3s
One capsule/day
Two capsule/day