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Not all fish oil supplements are created equal. Look for labels that specify the type of fish, check for the entire family of Omega-3 nutrients, and don’t exceed the recommended daily dose. Softgels and capsules are easier to swallow than tablets.
Many people take fish oil supplements because of the health benefits with which they are associated. These benefits include improved blood circulation, increased weight loss, heart disease prevention, immunities, and anti-inflammatory properties. When it comes to fish oil tablets, not all are created equal. Some varieties of fish oil supplements may actually do more harm than good, due to additives like mercury, PCBs (polychlorinated biphenyls), and dioxins. There are a couple of guidelines one can follow to choose the best fish oil tablets for them.
The first guideline to follow is to make sure the container is labeled with the type of fish from which the oil is extracted. Certain varieties of fish, such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon are higher in Omega-3s than other varieties. Some fish, such as marine mammals and large predators, can also be high in mercury, making fish oil tablets counterproductive. If the supplement packaging is labeled “fish oil” or “marine lipids,” do not take it, as the company is concealing the source of its fish oil.
Check that the fish oil tablets contain the entire family of Omega-3 nutrients. The best-known members of the Omega-3 family are ALA, DHA, and EPA, but all eight members are important for optimal nutrition. The other five important Omega-3 nutrients are DPA, HPA, ETA, ETA(3) and SDA. When the total of the nutrients are combined, they should equal the amount of fish oil in each serving. Do not swallow the fish oil tablets if you do not, as this is a sign of undisclosed additives.
Check the nutritional value on the fish oil supplement package to make sure you don’t exceed the recommended dietary allowance (RDA). The recommended daily dose of DHA and EPA is 400 mg. If supplements exceed this amount, do not take. This is one of those situations where more is not better. Exceeding the RDA for DHA and EPA can lead to hypervitaminosis A, due to the high amount of vitamin A found in these nutrients.
Fish oil supplements come in many different forms, including tablets, soft gels, and capsules. Tablets are less expensive than softgels or capsules because they cost less to make. If a person has a digestive disorder, the tablets may be more difficult for their body to break down. Many people prefer softgels because they are easy to swallow, regardless of size, due to their smooth coating and shape. Capsules are the most popular fish oil supplements because they are easy to swallow and break down quickly in the body.
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