The Health Benefits of Fish Oils
Most people have now familiar with the idea that fish oil is good for you, even if they’re not sure why. Today I want to share some information about fish oil supplementation, why it’s worth considering and how to select a good one.
The beneficial compound in wild, cold water fish and high quality fish oil supplements are Omega-3 essential fatty acids (or EFAs). Omega-3, omega-6 and omega-9 fatty acids are considered “essential” fatty acids because they are fundamental to health and because the body cannot make them – they must be consumed. The Standard American Diet (or SAD) contains plenty of omega-6 and 9 fatty acids but is generally deficient in omega-3s, so most people will benefit from omega-3 supplementation.
In recent years, a great amount of research has been directed to better understanding the role of omega-3 fats in physical and mental health. Most of us have heard about the cardiovascular benefits of omega-3s, and we are now aware of the benefits for short-term memory, brain function, vision, inflammation, depression and anxiety. The National Institute of Health website highlights research in several areas of health. I think it is safe to say that the benefits of adequate levels of omega-3 EFAs is well documented.
There are 3 types of omega-3 fatty acids: ALA , (LNA) alpha-linolenic acid; EPA, eicosapentaenoic acid and DHA, docosahexaenoic acid. All of these can be found in dietary sources and a good listing for this can be found on the website for the DHA/EPA Omega-3 Institute at www.dhaomega3.org.
In supplementation, ALA can be obtained through flax oil but DHA and EPA can only be obtained through fish oil supplements. Having reviewed the literature, I consider my fish oil supplement as “essential” as my vitamins and minerals. Since I trust my health to USANA Health Sciences, I wouldn’t take anything other than BiOmega. Here’s some guidelines from USANA’s Science department about what to look for in a quality fish oil supplement.
Supplement Spotlight – USANA’s BiOmega
With reports coming out occasionally calling into question the quality of fish oil supplements and with a wide range of prices, you may find it difficult to know which omega-3 supplement to choose. Here are a few things to consider:
Purity. For the most part, any supplement on the market these days has been purified within standards that are acceptable to USP (United States Pharmacopoeia). Some, however, may fail to meet standards set by the more rigorous Prop 65 in California. A 2011 Consumer Reports study found that about 27% of supplements tested had levels of PCB’s that would require a warning label under Prop 65. USANA’s product falls well below Prop 65’s allowable levels of PCBs and meets global industry standards.
Sourcing. Eating wild, cold-water fish remains the best source of omega-3s, but if you supplement, it’s important to note that USANA’s BiOmega comes from small, clean fish (sardines, anchovies, and mackerel) from a fishery that uses sustainable practices and renewable resources.
Blend. While there doesn’t seem to be a consensus on what the perfect ratio should be, it’s important to pick a product that has both EPA and DHA. Virtually all studies that have shown health advantages have used supplements that contain both. Yes, BiOmega has both.
Potency. Compare your labels. The National Institutes of Health recommends that healthy adults get 650 mg per day of DHA+EPA. Even higher levels have been shown effective for protecting heart health, which is why a daily dose of USANA’s BiOmega contains 1050 mg of EPA+DHA (1200 total omega-3 fatty acids) in a daily dose of two gelcaps. Compared to another brand from a popular bulk/warehouse store, which contains only 300 mg of omega-3s in a daily dose, USANA’s product is four times as potent.
BiOmega has some additional “rockstar” factor because it contains 200 IU of vitamin D, too, which we all know is another nutrient that has a multitude of great benefits.
**Here’s a tip: make sure to take your BiOmega with a meal that contains some fat, which will enhance its bioavailability and help ensure you don’t have any fishy burps later.
Why Not Krill?
You may have seen a lot of products touting krill oil recently. USANA’s Research & Development team considered krill but could not verify the benefit claims in in-house research and determined that fish oil remains the most effective ingredient for protecting good health.
*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
You can find BiOmega and other USANA supplements under the “Product” tab at www.wholehealthwise.usana.com Please contact me with any questions at pamfirle@wholehealthwise.com