Oh my omega-3s!
When it comes to nutritional supplements, probably no other category has grown as rapidly and become as prominent as omega-3 essential fatty acids. Backed by increasing scientific support, omega-3s have become the everyday supplement for Canadians looking to support their cardiovascular and brain health. Fish oil is the main source of omega-3s, containing two of the most important omega-3s, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).
As the omega-3 market has expanded, so has the range of product choices for consumers. With so many products on the market, what are the key benefits consumers should consider?
Potency
Fish oil is a rich source of omega EPA and DHA, but the concentration of EPA and DHA in all fish oils is not equal. Typically, the concentration of EPA varies between 6% and 50% in a given fish oil, while that of DHA varies between 9% and 20%. This percentage depends on the fish species used in the oil and the concentration achieved during oil processing. Processing methods like molecular distillation can more than double the naturally occurring level of omega-3 concentration. Concentrating the oil can make supplementation even more effective for users – they can benefit from higher amounts of omega-3s in a smaller amount of oil or fewer doses.
To register a fish oil supplement with Health Canada's Natural and Non-prescription Health Products Directorate and make cardiovascular and brain health claims, it must contain sufficient amounts of EPA and DHA. For cardiovascular health benefits, the product must contain a combination of at least 250 mg of EPA and DHA. For brain benefits, there must be at least 250 mg of DHA. As for capsules, consumers often have to take several to get these amounts of EPA and DHA. If consumers do not comply with the recommended daily doses, they will not reap the full benefits of supplementation.
Quality and Safety
The fish chosen for omega-3 supplements and how the oil is processed can affect the quality of a fish oil supplement. Fish from our oceans are subject to natural and artificial contaminants. Although fish oils are purified during processing, secondary analyses must be performed to ensure that the oil has been effectively cleaned. Smaller fish like anchovies and sardines likely contain fewer heavy metals and contaminants because they are lower on the food chain, but quality processing is the main determinant in ensuring the safety of a fish oil.
To ensure you are using a quality fish oil product, look for third-party organizations that perform independent testing on fish oil supplements. The International Fish Oil Standards, or IFOS, is one such organization. Supplement manufacturers who submit their oil to IFOS for independent testing usually display the IFOS logo on their label. By visiting the IFOS website, www.ifosprogram.com, you can find specific lots of fish oil supplements to see the analysis results. IFOS also rates all oils on a 5-star system, with 5 stars representing an exceptionally high-quality fish oil, while one or zero stars mean the oil is of poor quality.
IFOS tests cover many quality criteria, including:
- EPA and DHA potency
- Heavy metals (including lead and arsenic)
- Environmental contaminants (including polychlorinated biphenyls or PCBs)
- Freshness (ensuring low peroxide values)
Comfort –
It is due to reflux or burping issues that can cause an aftertaste that some consumers stop taking fish oil. This is even more true with highly potent EPA and DHA omega-3 supplements. To reduce the potential for reflux, you can use enteric-coated fish oil capsules. They prevent the oil from dispersing in the stomach, and instead break down in the intestines, helping to avoid reflux.
Sustainability –
Fish are limited resources on our planet. As the human population continues to grow and fish are a primary source of protein for much of the population, fish stocks are under continuous pressure. While consumers want to enjoy the benefits of omega-3s, most would like to know that the supplement they have chosen minimizes the impact on ocean resources. Programs like Friend of the Sea, a non-governmental organization, have been established in recent years to monitor the impact of fishing activities.
Friend of the Sea verifies and certifies sustainable fisheries and aquaculture to ensure that …
- Target stocks are not overexploited.
- The fishing method does not affect the seabed.
- Byproducts are not listed as endangered species.
- The fishing method is selective with discards of less than 8%.
- Net size and equipment are compliant.
- Energy and waste management programs are in place.
Only fisheries that meet these standards are certified as supplying "Friend of the Sea" products.
Omega-Supreme™: A Supreme Choice?
When evaluating the many fish oil supplements on the market, Health First® Omega-Supreme™ One Daily is a supplement to consider as it addresses many questions consumers need to evaluate when looking for a quality fish oil product:
Potency – Omega-Supreme™ is one of the most potent omega-3 supplements on the Canadian market. This concentrated fish oil provides 700 mg of EPA (50%) and 280 mg of DHA (20%) in a single capsule. It is due to its high potency that Omega-Supreme™ is considered a one-daily formula. With a single capsule, consumers can meet Health Canada's daily requirements for cardiovascular and brain health. It is a very convenient supplement.
Quality and Safety – Omega-Supreme™ is a product tested by the International Fish Oil Standards organization. By searching for the Health First® brand on the www.ifosprogram.com website, you can see the results of analyses performed on Omega-Supreme™, which IFOS has awarded five stars.
Comfort – Omega-Supreme™ is enteric-coated to prevent reflux and burping that can affect some fish oil supplement users.
Sustainability – The fish supply chain involved in the oil used in Omega-Supreme™ has been verified by the Friend of the Sea organization and meets strict standards for minimal environmental impact.