Dr. Michael Jones: What to look for in fish oil supplements - Leavenworth Times
When it comes to supplementation, we are humans and athletes, not lab rats.
The vast array of supplements, powders and pills that line the shelves of health food stores and nutrition warehouses are, for the most part, useless. The one supplement that I feel should be on the kitchen counter of all athletes and non-athletes alike should be fish oil.
So you may be asking, why do I need an omega-3 supplement? A long, long time ago, when all our ancestors would eat was wild game meat, wild vegetation and freshly caught fish, they got plenty of omega-3 in their diet as well as a good omega-6 balance with nuts and seeds.
With our nutritionally stripped diets, we are omega-6 abundant and omega-3 deficient, and as such, omega-3 supplementation is a necessity.
When it comes down to fish oils, having the proper balance between omega-3 and omega-6 is crucial. A 1-to-1 dietary ratio of omega-6 and omega-3 keeps dangerous inflammation in check.
In the modern American diet, we have a surplus of omega-6, which can be found in vegetable oils, such as soybean oil, corn oil, peanut oil and sunflower oil, as well as fake butters and margarines, grain-fed animal fat and many other modern foods.
One important aspect to look for with fish oil supplementation is the presence of eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. EPA and DHA play huge roles in the formation of the tissues of the retina as well as the brain.
Large concentrations of DHA can be found in the fetal brain during its development, especially during the last trimester. Low DHA and EPA levels may also contribute to the onset of Alzheimer's disease, dementias and vision problems.
Some research suggests that EPA and DHA may have a beneficial effect on the risk of various cancers, including breast, prostate and colorectal cancer. Others suggest low levels of these may also be linked to suicidal depression and schizophrenia. It also may help improve insulin sensitivity.
What else has omega-3 supplementation been shown to support? It can help with cardiovascular health, management of triglycerides, normal blood pressure already within a normal range and healthy normal blood coagulation.
Systemically, fish oil has been shown to support a normal immune response, aid in the body's natural inflammatory response, help to improve cognition and support a normal and healthy emotional balance. It helps with the body's ability to have antioxidants available when we need them most. It has been shown to assist the mother and baby during pregnancy and lactation. Lastly, it has been shown to help improve skin, nail and hair health.
Most people who are in search of good fish oil will usually walk into a store and just pick up the first thing on the shelf that says "fish oil." But there are some criteria in terms of what to look for when making the purchase:
- Be sure that when you purchase the capsules, they are not just fish oil but rather they also contain the proper omega-3 that you are looking for. Look at the label to ensure it contains EPA and DHA or says it has omega-3.
- Another thing to look for would be the amount of or the percentage of omega-3 per capsule. Most people will be getting their requirements of omega-3 with about 3 grams taken per day. Most capsules will be in milligrams or grams on the label.
- Also, be sure to determine what species of fish are used to make the oil. Salmon, tuna, sardines and anchovies are the richest sources.
The best thing that you can do when making this purchase is to do your research and read the labels. Most brands will have a website where you can get more information on their products.
If you are not into taking pills or unable to take the pills, there are also some great sources of a liquid fish oil supplement. Be sure, once again, to read the labels and determine the source of the oils as well as the quality of the product.
The company I order from is called Standard Process. They are a whole-food, all organic supplement company who stand by the quality of their products and are reasonably priced.
So whether you are going to supplement for the first time or are a longtime advocate of fish oil supplementation, be sure to do your research and speak to a healthcare professional who has done his homework on fish oil and can guide you in the right direction.
Dr. Michael Jones is a chiropractor at The Chiropractors – Springfield in Illinois. For questions or comments call (217) 726-0422 or drmike@silverichiro.com.
-- Be Healthy Springfield (Ill.)
30 Aug, 2011--
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