Good fish oil should have three qualities: It should be ultra-purified, concentrated, and especially high in DHA. This article will tell you exactly what those terms should mean, and why they're so important. 1. Ultra-purified. There's no dictionary definition for this -- or for the other qualities I mention. So don't just take my word for it, or anybody else's, that their brand of omega 3 oil is "pure." You deserve a plain-language explanation. Here's mine:
Ultra-pure means the oil must be purified with molecular distillation. That's a minimum treatment these days, because the oils in fish are the part most contaminated with heavy metals like mercury and man-made toxic chemicals such as PCBs. Fish oil has been called "the sewer of the sea," and sad to say, there's a lot of truth to that.
For that reason, I won't take an omega 3 supplement that isn't molecularly distilled. But what's even better is an oil from fish caught in the cleanest parts of the ocean. Why not start with fish taken from water that's far away from the major shipping lanes and sources of pollution? Then give it molecular distillation? Surely that's the best answer.
2. Concentrated. The usual omega 3 oils you find on the shelf at stores contain about 30 percent omega 3's, usually 18 percent EPA (eicosapentaenoic acid) and 12 percent DHA (docosahexaenoic acid). A really good oil should have 50 percent or more omega 3's -- since the omega 3's are the essential fatty acids that provide all the health benefits. That's the reason you buy fish oil in the first place.
3. High in DHA. Most fatty fish contain more EPA than DHA, and it used to be thought that EPA was more important. But an ever-growing number of studies have shown that DHA is more powerful in its anti-inflammatory qualities, its essential role in the brain and eyes, and many more health benefits.
EPA does seem to be superior in one respect, making the blood platelets less "sticky" to reduce clotting and potential heart attacks. So EPA is also a worthwhile omega 3, and I wouldn't skip it entirely.
But I believe in spending money where it's most important, and that's why I look for the highest amounts of DHA I can find.
Those are the Big Three. Find those three qualities, and you'll have a good fish oil in every important respect.
Kathryn Lane is a longtime health and nutrition researcher. The best fish oil supplements she has found have never been the most expensive or the most-advertised. Her website is http://www.quality-omega-3.com/
