Omega 3 fish oil supplement
Alan_Cross
Posts: 1,226 Forumite
Would anyone be able to advise me what the supplement equivalent would be of one oily fish portion?
Googling this gets me absolutely nowhere.
Googling this gets me absolutely nowhere.
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Alan_Cross wrote: »Would anyone be able to advise me what the supplement equivalent would be of one oily fish portion?
Googling this gets me absolutely nowhere.
One oily fish portion is rather vague, as one's idea of a portion could a few hundred grams more than another's .
Supplements, such as cod liver oil capsules have a daily dose stated on the container.0 -
http://www.seafoodhealthfacts.org/seafood-nutrition/healthcare-professionals/omega-3-content-frequently-consumed-seafood-products
'A portion' is around 4.9 ounces0 -
using the above link it showed a high source of salmon was in excess of 1500mg omega 3. However, it might be better to obtain the omega 3 from other food sources. it is important to make sure you dont eat more than the epa and dha total of 450mg daily.
https://www.bda.uk.com/foodfacts/omega3.pdf0 -
If taking Omega 3 supplements, make sure they are in natural TRIGLYCERIDE form at around 1000mg a day and contain EPA and DHA
If the fish oils you take are in ethyl esters form, then absorption is poor and you might get 'fishy burps' from rancid oil.
https://www.amazon.co.uk/gp/product/B00UZGWN7C/ref=oh_aui_detailpage_o00_s00?ie=UTF8&psc=10 -
What I've been advised is that one oily fish 'portion' - herring, sardines, mackerel, trout, salmon etc. - equals c.150gm.
The government advice seems to vary between one and two portions per week, which is fairly confusing. Now, I'm happy with eating fish in general although I'd like to confine actual oily fish to just the one portion. The point behind the thread is based on the supposition that two portions are needed... and therefore I'd like to have the other one as a nice, conveniently popped pill!0 -
You want to look at the ratio of EPA and DHA which are the essential fatty acids you should be getting. The more of those in the product the better.
Details are here.
https://examine.com/supplements/fish-oil/
To summarise:
'Fish oil doses vary depending on the goal of supplementation. For general health, 250mg of combined EPA and DHA is the minimum dose and can be obtained via fish intake. The American Heart Association recommends 1g daily. If the goal of supplementation is to reduce soreness, a 6g dose, spread over the course of a day, will be effective."
I take around 3g daily but you don't need that much. I would say a 1g dose is probably good.
Oxidation is an issue so I keep mine in the fridge although you can never be sure if it hasn't been exposed already. I read a study recently that showed that most commonly bought ones are oxidised.
You also want to buy from a reputable company to ensure what you are paying for is what you are getting. The supplement market is full of scammers that half fill ingredients.
I get this stuff which is good quality
https://www.amazon.co.uk/d/Essential-Fatty-Acid-Nutritional-Supplements-Oils/Nordic-Naturals-Ultimate-Omega-Fish-Soft-Gels/B002CQU564/ref=sr_1_1_a_it?ie=UTF8&qid=1488453954&sr=8-1&keywords=ultimate+omega
Expensive as hell though but you know what you are getting and you don't get any rancid fish burps. They put lemon in it as well to help.
Although its £50 if you only had one a day it will last you half a year.0 -
Yes, Nordic naturals are one of the best. There is no point in taking fish oil if it contains little or no Omega 3 and is just oil0
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I'm using Truly-Natural.co.uk for my supplement supplier.0
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Hi,
I'm using truly-natural.co.uk for my supplement supplier.0 -
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