Are You Getting Enough Fat? (Part 3)

Let's recap the Omega-3 series. In Part 1, we learned about the different types of fat our bodies derive from food. In Part 2, we learned about Omega-3 essential fatty acids and how they can benefit your health. Now let's learn what to look for in an Omega-3 supplement - and how to choose the safest form.

Fish Food

The U.S. Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) recommend limiting your consumption of fish to no more than 12 ounces or two meals per week. Some warnings even suggest that you not eat any of the predominantly predatory fish such as shark, swordfish, and mackerel due to high levels of mercury and polychlorinated biphenyls (PCBs). It is for this very reason that we want to ensure that our Omega-3 fish oils come from the choicest species of fish.

Consider the Source

It is important to ensure that your fish oil is coming from an optimal species of fish, and that the species is listed on the ingredients list. Avoid supplements that list mixed lipids or marine lipids. Also, the fish oil must list Omega-3 fatty acids and not just fish oil. The richest sources of Omega-3s come from cold water fish such as salmon, tuna, sardines, and anchovies. Avoid fish such as cod, farmed Atlantic salmon, shark, and halibut.

Grading Omega-3 Fish Oil: What to Look for

There are three grades of fish oil: cod liver fish oil, health food-grade fish oil, and pharmaceutical-grade fish oil. Cod liver fish oil is the lowest and the poorest grade of fish oil. It is extracted from the liver (not the tissue) of the fish, and contains high levels of vitamin A and vitamin D. Too many of these vitamins can lead to vitamin toxicity, however. The next grade of fish oil is health food -grade fish oil. Though better than cod liver fish oil, this type is lower in quality than the best grade: pharmaceutical-grade fish oil.

It takes approximately 100 gallons of health food-grade fish oil to make one gallon of pharmaceutical-grade fish oil. Why? Pharmaceutical-grade fish oil goes through an expensive purifying process called molecular distillation that's performed in a vacuum. Molecular distillation is a standard industrial procedure, however, and is the only process for removing metals, PCBs and other harmful toxins.

One very important thing to consider when selecting Omega-3 fish oils is that anyone can claim to have pharmaceutical-grade fish oil without proving it to you, the consumer. Manufacturers are required to test each batch they produce, but some suppliers perform these tests themselves. Depending upon the type of testing or when in the process the testing is performed, the quality of the fish oil may not be the same by the time it reaches you. Third-party testing is by far the safest and most reliable way to ensure that you are getting a legitimate and pure supplement. International Fish Oil Standards (IFOS) is one such third party source.

Recap

Research has proven many health benefits associated with Omega-3 fish oils as mentioned in Part 2 of this series. Be sure and do a little of your own research and ensure the final product you choose is, in fact, pharmaceutical-grade fish oil that you can feel confident taking yourself or giving to your family.

Editor's Note: The author is a Natural Drug Free WNBF Pro Bodybuilder, 2x Amateur State Champion, Amateur National Champion, and Amateur World Champion.

Resources:

http://www.truthaboutomega3.com/benefit.html?pg=g01-001-1000D&abc=4&gid=12314380991457266

http://ezinearticles.com/?Molecularly-Distilled-Omega-3-Supplements---Your-Way-to-Good-Health&id=806124

http://www.omega3-health-guide.com/