Fish oil? Krill oil? Omega 3? What’s the diff?
What do you need?
These are Essential Fatty Acids, which means humans can not make them and they must eat them. There are 2 broad types – Omega 3 and Omega 6.
Many Australians follow a western diet, which means we get loads of Omega 6 but not enough Omega 3. When this balance is out, it can affect your health.
Other factors like smoking, diets high in sugar, alcohol and processed foods, pollution, stress and ageing as well as illness makes getting an adequate amount of Omega 3 that much more important.
Taking an adequate amount of Omega 3 can have the following important effects on your health:
- Reduce cholesterol and assist with heart health
- Assist with normal healthy cell function
- Help with Depression
- Assist with Anxiety
- Improve Concentration
- Reduce the risk of Cancers
- Reduce pain and inflammation – for chronic inflammation like lupus as well as arthritic joint aches and pains.
- Assist Infertility
- Prevent Alzheimer’s Disease
- Prevent Macular Degeneration
- Helps with dry skin issues like eczema and psoriasis
- Prevents Osteoporosis
In a nutshell, if you want to support healthy brain function, heart health and joint healtheating enough Omega 3 is critical.
But How Much Is Enough?
According to the Australian Government National Health & Medical Research Council here is a guide:
|Infants 0-3years old||0.5 grams a day (Infants on breast milk/formula will be getting this amount and do not need to supplement. The breast feeding mother may consider supplementing her diet –see below).|
|Age||Female (RDI)||Male (RDI)|
Eating fish 2 times a week can reduce your risk of stroke by up to 50%
It is possible to consume the RDI through food sources. The following is a list of food sources for Omega 3. It is ranked from high to low, and shows you how much of that food you need to eat to achieve 145 mg of Omega 3.
|Grass Fed Beef||150 grams|
|Flaxseed||2 tablespoons = 320mg|
|Chia Seeds||2 tablespoons =250mg|
|Walnuts||¼ cup = 230mg|
|Natto (soy based product)||317 grams|
|Grass-fed Dairy||1.37 Litres|
As you can see, while it’s possible to get all your omega 3 from food, it really means eating fish on a daily basis. For many Australian families this isn’t practical and so supplementation becomes important.
Choosing a Quality Omega 3 Supplement
These are the top considerations in choosing an omega 3 supplement:
- Origin of fish: If the fish are sourced from a polluted environment – they will be carrying impurities. The larger the fish, the more impurities they accumulate. You want the oil harvested from small fish species from pristine deep sea environments.
- How heavy metals are processed: Fish accumulate mercury, arsenic, lead and cadmium from polluted environments. This must be tested for and filtered during the manufacture process, regardless of how pristine the source.
- How are environmental contaminants processed? Pesticides, DDT, DDD, DDE, dioxins, furans and dioxin like PCBs pollute our oceans. Fish can accumulate these toxins. These must be adequately filtered and tested during the manufacture process to protect your health.
- Protected from oxidation: Fish oils become oxidised when exposed to light and heat. This means it reduces the health benefits and increases free radical damage which is harmful to your health. Poor manufacturing processes remove the health benefits you are hoping to achieve.
As the saying goes, you get what you pay for. There are many omega 3 supplements on the market.
I choose and trust Metagenics Metapure EPA/DHA.
It comes in both capsule and liquid form.
The liquid form is more cost effective, but both provide the same health benefit. It comes down to your personal preference.
In short, Metagenics:
- Source their oil from small fish – primarily sardines and anchovies from oceans near South America and Africa.
- Concentrate their oil to increase the omega 3 fatty acids by 70% meaning you get more bang for your buck. It goes further.
- Significantly exceed the Australian Standards in heavy metal and contaminant filtration.
- Use state of the art processes to keep oxidation to a minimum meaning you get the highest quality oil.
Metagenics is a only available through licensed practitioners. To get yours, speak with one of our staff in Bathurst, Mudgee or Cowra.
In your service,
Dr Jesse Middleton
Dr Jesse Middleton is a wellness expert, leading chiropractor, speaker and natural health advocate. Dr Middleton is a respected, highly regarded master chiropractor whose passion is to teach people how to achieve health for themselves and their family regardless of genetics, age, and history. His Chiropractic Health & Wellness Clinics, onsite corporate and business wellness programs and ergonomic assessments provide people of all backgrounds with the practical tools necessary to build their own health towards the path to true wellness.