IN FOCUS Which Omega-3 supplement should you add to your routine? Not all supplements are created equally. Use the label—not the price—to determine your selection. LOOK FOR: Source (type of fish): Choose a brand that notes the species source of the fish oil (i.e. sardines, anchovies or salmon). Don’t buy a supplement that just says “fish oil.”
Size of fish source: Look for a small fish (e.g. sardines) source—small fish live for a shorter time and are less likely to accumulate environmental pollutants.
Purification process: By law, fish oil must undergo a process to remove mercury and PCBs. It’s important to choose a product with maximum pharmaceutical grade purity, and to look at the actual content of EPA and DHA.
Net Omega-3 content, not total weights: Read the label to ensure your supplement lists the concentration of Omega-3. If it only lists the fish oil amount, you will not know how much of the individual Omega-3 fatty acids you are receiving. Non-prescription over-the-counter (OTC) fish-oil capsules are typically available in two strengths: low and medium. They both have a ratio of EPA: DHA of 3:2. A low-strength, 1,000 mg fish-oil
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capsule contains 30% or 300 mg of Omega-3 (180 mg EPA and 120 mg DHA). A mediumstrength, 1,200 mg fish-oil capsule contains 50% or 600 mg of Omega-3 (360 mg EPA and 240 mg DHA).
Cost: The most expensive supplement is not necessarily the best choice. Use the above criteria to find the supplement that is right for you.
Make sure to add regular consumption of fish or supplemental Omega-3s to your routine; you’ll help lower your risk of heart and eye diseases, and may also help avoid a wide range of diseases and disorders down the road.