Important Facts About Fish Oil To Know
You’ve likely heard at least a couple of times that if there’s one supplement you should be using, fish oil would be it. But, before you rush out and purchase a product to start using immediately, there are some important facts that you should know.
Let’s go over some need-to-know info about fish oil so that you can make sure that you begin taking it properly.
Not All Fish Oil Is Created The Same
First and foremost, you need to realize that not all fish oil is created the same. While the standard dosage in many fish oil capsules is 1 gram of fat per capsule, which contains 180 mg of EPA and 120 mg of DHA, this isn’t how all product stack up.
For optimal health benefits, you should be taking in around 3 grams of total EPA/DHA, meaning that from these standard capsules, 10 should be taken each day. Remember there are calories in these capsules, so at 10 per day, you’ll be looking at around 100 additional calories being added to your intake.
It’s a must that you cut back your intake by the same amount elsewhere when adding this supplement or over time, weight gain may be seen.
Now, if you can find a capsule that is more dense in EPA/DHA, containing less other oil to make up the remaining one gram or so, you can essentially reduce how many capsules you take, lowering your total calorie intake while still reaping the same benefits.
For those who are concerned with weight control, this is a very important factor not to be overlooked.
Refrigeration May Be Necessary
Next, make sure that you look on the particular fish oil product you are taking to see if it requires you to keep it in the fridge. Certain fish oil products, depending on how they are made, may need to be kept cold in order to avoid going rancid.
This is important because should that product go rancid, it can actually do more damage than good – basically reversing the benefits that you should otherwise be seeing.
Always store any fish oil you purchase properly and be aware of the expiration date. Never use fish oil that is beyond that date.
Finally, if you aren’t so keen on taking fish oil (thanks to the common fish oil burps you may get after taking them – note however that certain brands have used coating to get around this), then you may want to consider alternatives.
First, you can focus on getting more omega-3 fatty acids from your diet intake alone. Include foods such as salmon, mackerel, sardines, walnuts, and flaxseeds more often.
Second, you might also consider reducing back on your consumption of omega-6 fatty acids. What’s important here is that you have a good balance between omega-6’s and omega-3’s. Most people consume far too much omega-6 fatty acids, therefore need higher omega-3’s to balance that ratio out. If you can effectively reduce your consumption of omega-6 fatty acids, you can then take in fewer omega-3’s to strike proper balance.
Finally, you can also consider an alternative supplement such as krill oil. This oil is more concentrated than fish oil and has a higher absorbance rate, therefore you’ll need to take less total to meet your hoped for requirements.
So keep these points in mind when shopping for fish oil. One thing is for certain and that is that you should not be missing out on this powerful supplement.