How to Choose the Best Omega-3: The essential keys

Omega-3 is an essential nutrient with great cardiovascular, brain and anti-inflammatory health benefits. However, not all Omega-3s are the same.

In this article we are going to help you choose the best Omega-3 to make the most of its benefits, in addition to explaining the different types that exist and their sources.

Types of Omega-3 and their benefits:

As we have mentioned, Omega-3 is an important type of fat for the body, but it cannot be produced by the body in sufficient quantities so it must be obtained through diet or supplementation.

They are not all the same, there are three main types of Omega-3, each with its specific functions and benefits in the body:

- EPA (Eicosapentaenoic Acid): is a type of Omega-3 with a key role in reducing inflammation and protecting the cardiovascular system. It is found mainly in fatty fish such as salmon, sardines and tuna, as well as in fish oil supplements and krill. Its benefits are:

• It reduces inflammation in the body, helping problems such as arthritis and autoimmune diseases.
• Lowers triglyceride levels and improves heart health.

Who should prioritize EPA?: people with cardiovascular problems, chronic inflammation or who are looking to improve their metabolic health may benefit most from EPA.

- DHA (Docosahexaenoic Acid): is the main structural component of the brain and retina. Its consumption is essential for cognitive function and eye health. Like EPA, it is found in fatty fish and in supplements such as algae oil. Its benefits include:

• Contributes to the development and maintenance of the brain, especially in children and older adults.
• Protects vision and helps in the prevention of eye diseases such as macular degeneration.
• Improves memory, concentration and may reduce the risk of cognitive decline with age.

Who should prioritize DHA?: people in developmental stages, older adults, pregnant women and those seeking to enhance brain function.

- ALA (Alpha-Linolenic Acid): is the type of Omega-3 present in plant-based foods such as flaxseeds, chia seeds, walnuts and canola oil. However, unlike EPA and DHA, ALA needs to be converted by the body to these active forms, and the efficiency of this conversion is very low (about 5-10% to EPA and less than 1% to DHA).

Even so, it has the following benefits:

• Provides antioxidants and cardiovascular benefits by improving cholesterol levels.
• It is a vegetable source of Omega-3 for vegetarians and vegans.
• May contribute to the reduction of inflammation to a lesser extent.

Who should prioritize ALA?: people following a vegetarian or vegan diet can obtain ALA in their diet, although it is recommended to supplement with algae oils to ensure an adequate intake of DHA and EPA.

Each type of Omega-3 has a specific role in the body, so it is ideal to obtain a combination of EPA and DHA, either through food or supplements.

From what source?

There are severals sources of Omega-3, each with unique characteristics in terms of composition, bioavailability and health benefits:

Fish oil: Fish oil is one of the most popular sources of Omega-3, coming from species such as salmon, sardine or anchovy. Its main advantage is its high EPA and DHA content, in addition, it has a wide bioavailability and certified options.

The disadvantages are that it may contain contaminants if it is not purified and that there is a risk of oxidation if it is not stored properly.

Krill oil: Krill oil comes from small marine crustaceans and stands out for its superior bioavailability. Its Omega-3s are made up of phospholipids, which facilitates their absorption. It also contains astaxanthin, a natural antioxidant that prevents oxidation.

Its disadvantages include a lower concentration of EPA and DHA per dose and a higher price.

Plant Omega-3: Plant sources, such as flaxseed, chia and walnuts, contain ALA. However, the body converts only a small portion into these essential acids. The exception is algal oil, which provides EPA and DHA without conversion.

Regardless of the source, be sure to consume quality Omega-3s in adequate amounts to take advantage of their long-term health benefits.

Key factors in choosing a good Omega-3 supplement:

At this point, you may be wondering which is the best Omega-3.

To make sure you are choosing a quality :

1. EPA and DHA: when you buy an Omega-3 supplement, what is most relevant is not the total amount of fish oil, but the amount of EPA and DHA it contains per dose.

How much Omega-3 is recommended per day: for general health at least 250-500 mg combined EPA and DHA is recommended. For cardiovascular health about 1,000 mg of EPA/DHA per day. For inflammation or joint pain about 2,000-3,000 mg daily.

2. Purity level and certifications: Omega-3 comes from marine sources, which means it could be exposed to contaminants such as mercury, dioxins and heavy metals. To avoid this, choose products that are purified and certified by independent bodies.

Quality certifications to consider:

- IFOS (International Fish Oil Standards): guarantees purity and potency of Omega-3.

- GOED (Global Organization for EPA and DHA Omega-3): certifies quality and sustainability.

- GMP (Good Manufacturing Practices): ensures adequate production standards.

3. Stability and freshness: Omega-3 is very sensitive to oxidation, which can cause it to lose its properties and, even worse, become harmful to health.

How to know if an Omega-3 is in good condition: test the smell, if it smells like rancid fish, it is probably oxidized, look for supplements containing vitamin E to prevent oxidation and store it in a cool, dry place.

4. Ease of consumption: the format of supplements can make a big difference in convenience and adherence to supplementation. The most common formats are:

- Soft capsules: most popular option, no strong taste and easy to take.

- Liquid: ideal for those who have difficulty with capsules, but can have a strong taste.

If the capsules are too large, look for enteric-coated options, which facilitate digestion and avoid a fishy aftertaste.