Q. There are so many different types of Omega 3 fish oils, what’s a good option if you’re not a pill popper? -Sara

Dear Sara,

Omega 3 is very important for most of us to take in addition to our diets. If you only eat fish once or twice a week, and for many that is a LOT of fish, then you aren’t likely getting enough omega 3 in your diet.

A good fish oil should be distilled to remove mercury, PCB’s and dioxins and this is usually listed on the label. Carlson’s is one good one but there are many on the market that are of high quality. Be careful of the basement bargain brands. You get what you pay for.  There are also liquid fish oils that are flavored with lemon and do not have a strong fish smell for those who can’t swallow pills.

How much?  I would look to get a minimum of 1,000 mg of EPA + DHA.  This is where it gets a little tricky.  The label may say 1,000mg of fish oil but typically the EPA + DHA content is about half of that so you would only be getting 500 mg of omega 3. 

If you have joint pain or other inflammatory issues then you may benefit from a higher dose near 2,000 mg.  There have been good scientific studies performed on dose regimens ranging from 1,000 to 10,000 mg. 

I think 10,000 is a bit excessive but many people find taking 5,000 mg beneficial without problems. Omega 3′s can improve insulin function, lower cholesterol, decrease arthritis pain, reduce seizure and headache potential, improve cognition (that’s smart thinking) and even reduce cancer risk.  Krill oil is a topic for another time.

Thanks for the question!

Dr. Gary Huber

Comments

1. nirkolounriodra says:

   March 4, 2010 at 10:41 am

   ok, good post.

   Reply