Have you been told that you should take a fish oil supplement to support a health condition or just as general good foundational nutrition? If so, this article will help you determine whether you should take a fish oil supplement and also answer some of your burning questions, including:

  • How beneficial is fish oil?
  • When is the best time to take fish oil?
  • Can I take fish oil at night?
  • Are there differences among the types of fish oil?

Why take a fish oil supplement?

Health experts frequently recommend a fish oil dietary supplement as part of a good nutritional foundation – or in order to help improve or reduce this or that. It’s because fish oil supplements are an excellent source of two essential omega-3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Although both the World Health Organization and the American Heart Association currently recommend consuming at least 1-2 servings of fatty fish (high in omega-3s) each week, that might not be enough for maintaining good health.

New findings show that to achieve a desirable amount of EPA and DHA in your cell membranes, these long-held dietary recommendations might fall short and that, instead, three fish meals per week plus additional fish oil supplementation daily might be the most beneficial.1

EPA and DHA are important for overall health because of the host of health benefits they offer, such as:

  • Maintaining healthy cholesterol and triglyceride levels*
  • Promoting cardiovascular health*
  • Helping maintain normal blood pressure*
  • Promoting joint health*
  • Supporting a weight management program*
  • Promoting eye health*
  • Supporting a healthy respiratory system*
  • Promoting mental focus*
  • Helping maintain muscle mass in older adults*
  • Promoting healthy immune function*
  • Supporting a positive mood*

Because the body does not make EPA or DHA on its own, we can only obtain these essential omega-3 fatty acids from diet, supplementation, or a combination of the two.

The so-called “oily” fish that contain considerable amounts of EPA and DHA are typically cold-water fish, such as salmon, mackerel, herring, sardines, lake trout, and albacore tuna.

Unfortunately, most individuals don't consume enough of these kinds of fish to obtain the optimal amounts of these two vital omega-3 fatty acids. Fish oil supplements can help fill that gap. And it’s becoming more common for a doctor to recommend fish oil supplements since dietary sources of EPA and DHA are limited primarily to fish. In our current processed food system, even the best diets lack omega-3s in relation to omega-6s. 

What are some of your questions about fish oil?

Before you choose a fish oil supplement and ask further questions such as, “When is the best time to take fish oil?”, here is what you should know so you can find a fish oil supplement that will meet your needs.

1. How much fish oil do I need?

According to a recent study,1 in order to consume an optimal amount of fish oil, you would need to eat at least three servings weekly of “oily” fish in addition to supplementing daily with about 500 mg of EPA and DHA. Alternatively, if fish is not a part of your normal diet, then you should take a fish oil supplement daily that contains at least 900 mg of EPA and DHA.

2. Where do omega-3 fatty acids come from? 

Omega-3 fatty acids typically come from the oil of cold-water fish, such as anchovy, sardine, mackerel, and other “oily” fish. However, some omega-3 fatty acids can be extracted from certain types of algae or extracted from krill, a small crustacean that makes up part of the diets of penguins, as well as whales, seals, and other aquatic mammals. Precursors to EPA and DHA can come from nut, seed, and vegetable oils (such as flaxseed oil), but the body’s conversion to EPA or DHA is not always easy to achieve.

3. If I am trying to avoid exposure to mercury, is it better to eat fish or take a fish oil supplement?

Certain types of fish are more likely to contain toxins, such as mercury, and fish are not typically tested for mercury levels. Thorne’s fish oil supplements are all tested for heavy metal contaminants, including mercury.

4. What things are fish oil supplements tested for?

Because purity is directly related to efficacy, Thorne’s fish oil supplements are manufactured using fish oil that comes from so-called “non-accumulating” fish. Non-accumulating means the fish are caught when they are very young and very small and therefore are not likely to have accumulated toxins in their flesh. In addition, Thorne utilizes a distillation process that ensures the fish oil is free of contaminants such as heavy metals, PCBs, and dioxins – which are all tested for.

5. What other forms of fish oil supplements are there besides gelcaps? 

Although fish oil supplements are most commonly manufactured as gelcaps, there are fish oil supplements that come in other dispensing formats. For example, a liquid fish oil supplement is a great option for individuals who would have difficulty swallowing a gelcap, such as young children or the elderly.

6. Is fish oil supplementation safe for athletes? 

Athletes can benefit from a fish oil supplement because of the heart, muscle, and joint benefits.* And because professional athletes need to know their nutritional supplement contains only the ingredients listed on the label – meaning there are no banned substances in it – Thorne's Super EPA is NSF Certified for Sport® and provides the highest quality fish oil available.

7. When is the best time to take a fish oil supplement? 

The best time to take omega-3 fish oil is a question that comes up frequently. So, when should you take fish oil? It is best to take fish oil with meals. Because it is a fat-soluble supplement, taking it with food will allow for the best absorption. But at which meal – morning or night? Generally, time of day (or which meal or meals you take it with) does not matter and can be dependent on your daily habits. Some experts advise dividing your doses throughout the day and avoiding larger amounts of fish oil before bed, especially if you suffer from acid reflux. If acid reflux and indigestion are not an issue, you take fish oil at night with your evening meal; and it’s particularly beneficial to take it with fatty foods.

8. I don’t like the aftertaste of a fish oil supplement. What are my options? 

Not many people like the fishy aftertaste that some fish oil supplements can have. Thorne’s liquid fish oil, Omega Superb, is lightly sweetened and lemon-berry flavored. Or if you prefer taking a gelcap, then you can freeze your gelcaps before taking them, which reduces the fishy aftertaste. In any case, the “fish burps” tend to go away after you have been taking the supplement for a while.

If you are seeking support for a specific health concern, then below are the frequently asked questions specific to fish oil supplements and health benefits.

9. If I am seeking support for better cellular energy production and antioxidant support, which fish oil supplement is best for me?

Thorne’s Omega-3 with CoQ10 combines EPA and DHA from fish oil with the potent antioxidant and energy-promoting capacities of CoQ10.* Combining CoQ10 with fish oil provides the benefits of CoQ10 and omega-3 fatty acids, and the omega-3s also enhance CoQ10’s absorption.

10. If I am seeking support for bone and joint health, which fish oil supplement is best for me?

Thorne’s Super EPA – NSF Certified for Sport® provides 425 mg of EPA and 270 mg of DHA. This higher concentration of EPA has been shown to help maintain the body's normal inflammatory response in muscles and joints.* And if you are an athlete, you will want the one with the NSF Certified for Sport® logo.

11. If I am seeking a well-balanced fish oil supplement, then which fish oil supplement is best for me?

The omega-3 fatty acids in Thorne’s Super EPA provide an excellent balance of EPA and DHA to help maintain a healthy insulin response, provide weight management support, enhance mood, and support healthy heart and brain function.*

12. If I am seeking to maintain healthy triglyceride metabolism, which fish oil supplement is best for me?

Thorne’s Super EPA Pro offers a higher level of EPA (650 mg per gelcap), which has been shown to enhance the metabolism of fats in the blood, including triglycerides.*

13. If I am seeking support for healthy cognitive function, which fish oil supplement is best for me?

DHA is the omega-3 fatty acid found in the highest concentration in the brain. Therefore, we recommend Advanced DHA for support of the brain, nerves, eyes, mood, and general cognitive function.*

14. If I want to use fish oil to support skin health, which fish oil supplement is best for me?

Thorne’s Omega-3 with CoQ10 combines the omega-3 fatty acids EPA and DHA with CoQ10. The added antioxidant benefits of CoQ10 help protect the skin from the damaging effect of free radicals, while EPA and DHA help keep the skin hydrated.* 

15. If I am pregnant, breastfeeding, or trying to conceive, which is the best fish oil supplement for me?

Thorne’s Prenatal DHA provides a high amount of DHA and a moderate amount of EPA in each gelcap. Higher DHA supports a healthy pregnancy as well as brain and nerve development in the fetus and growing infant.*

16. If I want a fish oil supplement for my children to take, which fish oil supplement is best for my family?

Thorne's Omega Superb offers all the benefits of omega-3 fatty acids in a great-tasting lemon-berry flavored liquid that makes for easy fish oil supplementation in children.

17. If I want a fish oil supplement that supports tissue repair and a balanced inflammatory response, which fish oil should I take?

Pro-Resolving Mediators combines EPA and DHA with their downstream metabolites pre-resolving mediators to support tissue repair and a balanced inflammatory response throughout the body.*

Reference

  1. Jackson K, Polreis J, Tintle N, et al. Association of reported fish intake and supplementation status with the omega-3 index. Prostaglandins Leukot Essent Fatty Acid 2019;142:4-10.