supplements omega-3 guide
Omega-3s we love Jarrow Formulas PhosphOmega. Sustainably sourced from fi shmeal, these omega-3s are bound to phospho- lipids, which may be better absorbed. Nordic Naturals Baby’s DHA Vegetar- ian. This new, vegan algal oil supports babies’ developmental needs.
"Whole" omegas. T is term, along with full-spectrum and minimally processed, can sometimes be as slippery as, yep, a fi sh. All omega-3s are extracted via a distillation process, so take the minimally processed claim with a grain of salt. Some “whole” products contain blends of ingredients you probably don’t need, such as omega-9s (plentiful in olive oil). Small amounts of omega-5, -7, and -8 may be just window dressing—you’d need far more to see benefi ts. Some products also contain added astaxanthin, a reddish antioxidant found in certain algae and salmon that may have antiaging eff ects.
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Phospholipids.Phospholipids are found in all cell membranes in the body; the omega-3 fats bound to them help keep the membranes supple and may have an advantage when it comes to uptake by the body. Krill and a few fi sh-oil products (Jarrow PhosphOmega, EuroPharma Vectomega) are phospholipids. T e more common triglyceride form—found naturally in fatty fi sh and fl axseed— must be digested before it enters the
SAVVY SHOPPER SECRETS
› Buy reputable brands from a trusted retailer who sells fresh products.
› Check labels for third-party cert- ifi cations, such as the IFOS-5 seal.
› Once home, refrigerate or freeze.
› Take with food that has some fat to stimulate bile secretion, which enhances fat absorption.
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› If you get fi sh burps, take pills near bedtime or try enteric- coated capsules.
Source Naturals ArcticPure Ultra Potency Omega-3 Fish Oil. This pure supplement delivers a hefty 850 mg of EPA-DHA per softgel.
bloodstream, but research shows triglycerides just as eff ectively treat most conditions, with one exception: people with mood issues, because phospholipids have additional brain benefi ts.
Krill. Omega-3 supplements sourced from these tiny crustaceans have much less EPA and DHA than fi sh oil, but proponents say that because krill’s phospolipid form is better absorbed, they off er similar benefi ts. T ere’s still very little human clinical research on krill supplements, so it’s not yet clear they’re better than other omega-3 sources, and they can be more expensive. Krill sustainability also remains hotly debated. Producers and an international regulating body say current krill harvests are sustainable, but some environ- mentalists contend they may reduce a key food source for ocean species, including endangered penguins and whales.
Vegetarian or vegan
omega-3s.Plant oils, such as those from fl axseed and chia, contain alpha-linolenic acid (ALA), the “parent molecule” of EPA and DHA. Although ALA has some health benefi ts, most people’s bodies convert very little of it to more research-backed EPA or DHA. Vegetarians seem to have a higher ALA conversion rate. Algae—where fi sh get their EPA and
DHA—is a rising plant source for omega-3s. Sustainably farmed, free of ocean contaminants, and vegan, algal oil supplements now off er DHA as well as both EPA and DHA. Are they as eff ective as fi sh oil? Aside from doses, the DHA and EPA are identical to those in fi sh oils (and krill).
It’s a good idea to talk to your health care provider before starting a new supplement.
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