5 Myths About Fish Oil! What are the 5 things to check before buying fish oil?

In modern society, many people are accustomed to eating out, and it is easy to eat too much meat and cooking oil, which leads to excessive intake of Omega-6 fatty acids. Fish oil is rich in Omega-3 fatty acids, which can balance the inflammatory response in the body and regulate blood lipids. , reduce blood clots, nourish brain nerves and protect eyes. Fish oil also has the functions of regulating blood lipids, activating cells, promoting brain development, improving vision, delaying vision decline, and preventing cardiovascular and cerebrovascular diseases, Alzheimer's disease, and thrombosis.

How much fish oil should you take? For general health care, the daily intake should not exceed 2g.

WHO recommends that adults consume 0.3-0.5 g of Omega-3 fatty acids (EPA + DHA) per day; the American Heart Association recommends 1 g per day. If you belong to a group with a high risk of cardiovascular disease, or if you are pregnant and taking fish oil supplements, you can increase your intake to 2g for health care.

Take fish oil with confidence! The selection requires passing five levels and killing six generals.

The first level: Omega-3 fatty acid content

Fish oil doesn’t just need to be big! The first thing to eat is the EPA and DHA in it, so you need to check whether the Omega-3 fatty acids are enough and avoid eating too much unnecessary fats. The higher the concentration of fish oil, the higher the Omega-3 content, which means more EPA and DHA can be absorbed, and fish oil with a concentration of more than 80% has the effect of reducing triglycerides.

Second level: dosage form

Fish oil can be divided into three types after quenching: TG type, EE type, and rTG type.
①TG type: Triglyceride form, lower concentration but better absorbed.
②EE type: Esterified type, the purity will be improved, but the absorption rate is slower because of the stable structure.
③rTG type: Extracting EE type again can increase the absorption rate and has the highest concentration.

Level 3: Freshness

How to tell if fish oil is fresh? Fish oil is a substance that is easily oxidized. It must avoid rancidity and moisture. Vitamin E is usually added and anaerobic processes are used to maintain quality. We can see whether the fish oil is stable from some indicators, such as peroxide value (POV), anisidine (AnV) ), total oxidation measurement value (TOTOX), and acid value (Acid Value). The lower the value, the less the fatty acids are oxidized and the fresher the fish oil is.

Level 4: No heavy metal pollution

Marine pollution has always been a topic of concern. The fat of deep-sea fish is prone to accumulation of heavy metals, and even contamination such as dioxin and polychlorinated biphenyls. Before purchasing, check whether the inspection report is complete and transparent. You can also pay attention to whether the fish species come from pure sea areas, or whether the fish species are caught from small fish species, which are less likely to be contaminated than large fish.

Level 5: Certification Mark

You can give priority to fish oils that have passed institutional and national certifications to ensure that the products are safe and meet standards. There is an international third-party fish oil testing and certification organization IFOS, which has a five-star system to evaluate the quality of fish oil.

The last hidden level is to check whether you can supplement fish oil. If you are taking aspirin, anticoagulant drugs, and blood lipid-lowering drugs, fish oil is not suitable to avoid drug interactions; and for people who need surgery in the near future, In order to reduce the risk of bleeding, it is not recommended to consume it; mothers who are about to give birth can discuss with their doctors and supplement according to their personal circumstances.

5 Biggest Fish Oil Myths

1. The bigger the fish oil, the more effective it is?

Fish oil doesn’t just need to be large, the key lies in the concentration of Omega-3 fatty acids! The main nutrients provided by fish oil are EPA and DHA. If you want to consume the recommended intake of 1000 mg for adults, you must remember to see if the concentration of the fish oil is sufficient. If the concentration is high enough, you will not eat excess oil and it will be effective in fighting inflammation. . Choose products with high concentration and small particles for easy swallowing and safe replenishment.

2. Is cod liver oil also fish oil?

No! There is a world of difference between the two, and their effects are very different. As the name suggests, cod liver oil is extracted from the liver and is rich in fat-soluble vitamins A and D. It mainly prevents night blindness, helps with vision care, promotes calcium absorption, and strengthens bones and tooth growth. Fish oil is extracted from the fat layer of deep-sea fish, supplements EPA and DHA that are rare in the diet, and maintains cardiovascular, brain, and eye health.

3. Can algae oil replace fish oil?

In fact, fish themselves do not produce Omega-3 fatty acids. The EPA and DHA in fish oil are gradually accumulated after fish eat phytoplankton. Various types of microalgae contain different fatty acids. Currently, most algae oil is mainly DHA and does not contain EPA. If you want to choose algae oil, you should pay attention to whether it is contaminated by heavy metals and whether it is extracted with chemical organic solvents. It is more reassuring to choose one with a report from a third-party inspection unit.

4. Does fish oil dissolve Styrofoam = damage blood vessels?

Some commercially available fish oils can dissolve Styrofoam or plastic cup materials, and are said to be of poor quality and damage blood vessel walls. In fact, the Food and Drug Administration of the Ministry of Health and Welfare has refuted the rumors. Styrofoam and esterified (EE) fish oil have similar composition structures, which is why they are miscible. They are not harmful to the human body, nor do they mean they can dissolve blood lipids and cholesterol.

5. When can I take fish oil?

Taking fish oil after meals can be absorbed more effectively! Fish oil is a fat-soluble nutrient, and the fat in food can help increase the absorption rate of fish oil. In addition, there are rumors that taking fish oil and calcium tablets together will cause "saponification". This is wrong! Saponification requires high temperature and a strong alkaline environment to react. However, calcium easily combines with fat to avoid affecting each other's absorption. The two should be eaten 2 to 3 hours apart.