by Pam Brink

Created on: December 14, 2010   Last Updated: December 15, 2010

Omega 3 supplements are the current rage in dietary supplements. Grocery stores offer Fish Oil capsules, Omega 3 capsules, Flax seed oil, or even Omega 3-6-9 supplements. Even eggs contain Omega 3. So what’s all the excitement about Omega 3 supplements and which ones are the best ones to choose?

Omega 3, 6, and 9 oils are Essential Fatty Acids (EFA). They are “essential” because no one can live without them. People whose diets are high in meat based proteins will have a greater need for Omega 3 supplementation than will people whose diets are composed primarily of fish.

Why supplement with Omega 3

Omega-3 and Omega-6 Essential Fatty Acids (EFA) influence Eicosanoids which are molecules that exert complex control over many bodily systems, including the central nervous system, immunity and inflammation. The eicosanoids derived from the Omega 6 fatty acids contribute to inflammation at the cellular level whereas the Eicosanoids derived from the Omega 3 fatty acids reverse the inflammatory process.

The critical importance of Omega 3, therefore, is to try to balance your daily intake of Omega 3 and Omega 6. Better still is to have more Omega 3 than Omega 6. To do this, most people supplement with Omega 3.

Selecting a good Omega 3 supplement

The best Omega 3 supplements come directly from fish oils. These supplements act faster and more effectively than Flax seeds or Flax seed oil. Don’t bother with the supplements that are labeled Omega 3-6-9, as they are a waste of money when you are trying to balance dietary sources of Omega 6 with Omega 3.

From all the possible alternatives on the grocery or health food store shelves, select the product contained in a dark container (usually plastic) as Omega 3 is affected by sunlight.

From the alternatives, select the most fresh. Look for the expiry date on the label. Since plastic is porous and Omega 3 can become rancid when exposed to oxygen (and therefore toxic to the system).choose the product that has not been on the shelf too long.

If possible, select a Krill Oil over a product simply called “fish oil.” Krill is lower on the food chain and is less likely to contain any Mercury.

Cod Liver oil is a good source for Omega 3 but all fish liver oils contain a high amount of Vitamin A. Some people are unable to tolerate the amounts of Vitamin A present in Cod Liver Oil. They would do better with a gel capsule. Look for a product that claims to be Mercury-free.

Make sure your supplement is safe

Omega 3 fatty acids can become rancid quickly, once opened, if left out on the counter. One way to prevent the oils from “going bad” is to put them in a clean covered glass jar and keep them in the refrigerator. Just keeping the gels in the refrigerator will slow down the oxidizing process.

Check every four or five days to be sure your supplements have not become toxic. Simply bite into the capsule. If it is bitter, spit it out and throw the bottle away. Buy a new supply.

Finding the best Omega 3 supplement may take a little time at first, but once learned and taken daily, should improve any inflammation process due to an excess of dietary Omega 6.

Resources

Dr. Barry Sears Zone Diet books for clear explanations on Eicosanoids and Omega 3 oils.

http://www.usenature.com/article_eicosanoids.html

http://www.proteinpower.com/drmike/uncategorized/oxi dized-fish-oil/   

http://www.proteinpower.com/drmike/uncategorized/fis h-oil-versus-flaxseed-oil/

http://www.proteinpower.com/drmike/supplements/anoth er-reason-to-opt-for-krill-oil/

Learn more about this author, Pam Brink.
Click here to send this author comments or questions.