supplements BY JACK CHALLEM
Omega-3 guide
O BY JACK CHALLEM
8 TERMS TO HELP YOU CHOOSE THE BEST SUPPLEMENT
mega-3s can reduce your risk of heart disease and cancer, ease your aches and pains, and improve your mood. But as the products on the shelf multiply, choosing an omega-3 supplement has become downright confusing. Use this glossary to guide your purchase.
EPA and DHA. Tese acronyms stand for eicosapentaenoic acid and docosahexaenoic acid. You need both of these omega-3 essential fatty acids: EPA has stronger anti-inflammatory benefits (read: heart health, joints), while DHA seems to improve brain development and memory. Tey work together to promote good moods, but EPA seems more helpful for depression. Check labels for about a 2:1 ratio of EPA and DHA per serving—as opposed to just “fish oil,” which can also contain saturated fat.
Fish sources. Except for salmon and cod-liver oil, most omega-3 supplements come from small species such as anchovies and sardines. Distillation processes make fish oil supplements largely free of heavy metals and contaminants—not the case with many fish we eat. (Tests by Consumer Reports recently identified a few products with PCB levels that may have required warning labels under California’s Proposition 65.)
february 2013 |
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