We all know the importance of supplementing your diet to meet the daily nutritional needs of your body. It is just as important to choose the right supplement to make up for the deficiency. There are many supplements available, but Omega 3 capsules are the most popular health solution for most people. Omega 3 supplements are essential for our overall health as they contain both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Fish oil contains Omega-3 fatty acids, as well as other fatty acids and fats. Many different brands offer fish oil and Omega 3 capsules. Omega-3 fatty acids (Omega-3s) are naturally occurring in fish and in fish oil. However, strict vegans and people with fish allergies would not have access to omega-3s at all if seafood were the only source of Omega-3s.
The truth is that there are many different types of Omega-3 supplements on the market, and some of them are not as fishy as one might think. You need to determine which of the two supplements your body needs. When determining the difference between fish oil and omega-3 supplements, there are several factors to consider.
Are Omega-3 and Fish Oil the Same?
It's not true, but there's a bit of an overlap. While all fish oil supplements contain omega-3, not every omega-3 supplement is derived from fish oil. Fish oil is a type of oil. Omega 3 is a type of fatty acid. Both have different structures and components.
Fish oil is a type of fat derived from the tissues of fish. However, it contains only EPA and DHA, and not ALA. Thirty percent of fish oil is composed of Omega-3 fatty acids, while the remaining seventy percent is composed of other fats. Fish oil typically contains some vitamins like vitamins A and D.
Omega 3 fatty acids are polyunsaturated fats. There are three types of omega-3 fatty acids: EPA, ALA, and DHA. EPA and DHA are found in fish like sardines and cods. ALA, on the other hand, is found in vegetable oils such as soybean oil and canola oil, as well as in walnut and flax seeds.
While our bodies do have the ability to metabolize small amounts of alpha-linolenic acid (ALA) from dietary sources to form EPA and DHA. However, this process is highly inefficient and can be affected by gender, age, and other factors. Therefore, it is recommended to consume EPA and DHA to achieve optimal omega-3 levels.
Benefits of Omega 3 and Fish Oil Supplements
Both fish oil and omega-3 supplements offer the following advantages:
- Help lower your cholesterol
- Reduce your blood pressure, and triglycerides, which can help reduce the chances of having a heart attack or stroke
- Both can also help reduce the risk of heart disease, which is one of the most common causes of death in the world
- Fish oil and omega 3 have anti-inflammatory properties that can help boost your memory and mental abilities
- Helping alleviate depression and anxiety
- Improving eye health
- Help reduce symptoms of ADHD in Children
- Reduce symptoms of metabolic syndrome
- Helping with inflammation and age-related mental decline that causes problems like Alzheimer’s disease
- It may help combat autoimmune disease
- May prevent cancer
- Helping with asthma in children
- Minimizing symptoms of fatty liver by reducing fat in your liver
- May alleviate bone and joint problems
- Help with improved sleep
- Helping with skin by managing oil production, keeping hydrated, preventing early aging, and lowering the risk of acne
Types of Omega-3 Supplements
Fortunately for vegan and fish allergy sufferers, fish oil is not just one of many omega-3 supplements available to the consumer. Here are some of the other supplements that will help you get more omega-3s:
Algae Omega-3
Algae oil supplements are a plant-based way to get your Omega-3s. Algae is a great source of DHA (most of it) and EPA (some of it) for people who can't or don't like seafood.
However, it is important to note that algal oil is among the most expensive omega-3 supplements available, and while it is an attractive option for those with allergies and vegan diets, its overall omega-3 composition is not optimal. This is due to the high concentration of DHA in the algal oil, with only minimal EPA contributions, resulting in a poor EPA-DHA balance and overall balance when compared to a superior fish oil supplement.
Flaxseed
Another plant-based omega-3 supplement is flaxseed oil. Flax is rich in ALA, the plant-derived omega-3 essential fatty acid. It can help those who don’t eat meat and seafood get the omega-3 they need.
It can be hard to get enough other unique, scientifically proven omega-3 (EPA and DHA) when you’re eating mostly plant-based foods. The body does make some of these compounds from ALA but it’s not a very efficient process.
So, while eating only plant-based foods can help you get the Omega-3 you need, meeting your needs without taking a supplement can be difficult if you’re on a vegan diet or don’t consume fish for any reason.
Fish Oil
Fish oil is a type of oil that is made from the fatty tissues of oily fish. Depending on how the oil is processed, it can be delivered in a variety of forms. The main forms of fish oil are triglyceride (which is the original form of fat for fish and humans), ethyl ester (which is a type of ethyl ester used in cooking), phospholipid (a type of phospholipid used in cooking), and triglyceride (a type of fat that is native to fish and humans). The most bioavailable form of fish oil is triglyceride, which is more easily absorbed and available to your cells.
The triglyceride form of fish oil is the form in which marine omega-3 (EPA) and DHA (DHA) are found in the fatty tissue of fish. This is the same form in which we consume and absorb fats in our diets.
Fish oil is derived from a variety of fish species, including salmon, anchovies, and tuna, as well as sardine, herring, and mackerel fish. It is recommended to select fish oil derived from thin fish (e.g. anchovies and sardines) as these are less likely to contain high levels of mercury and other heavy metals than larger fish.
Krill Oil
Krill are shrimps that are small enough to fit in the palm of your hand. Like fish, krill eat mostly microalgae, which is where krill oil comes from. Krill oil contains EPA, which is a type of fatty acid, and DHA, which is a fatty acid that is a type of triglyceride.
What’s interesting about krill is that they’re very short-lived and don’t produce as many toxins as other shellfish. They also contain very small amounts of a type of antioxidant that helps promote health and protects krill oil from oxidation. Astaxanthin is a type of antioxidant found in krill.
Finding the Right Supplement
While it is essential to know the difference between fish oil and omega 3, you should also know what exactly you are looking for. The supplement industry has many different types and doses to choose from, and most brands claim to provide high-quality products. Here are some tips to help you choose the best supplement:
- It is important to read the label carefully
- Ensure that the supplement contains low amounts of EPA and DHA
- For better absorption, choose FFA (free fatty acids such as rTG (reformed triglycerides), TG (triglycerides), and PLs (phospholipids), instead of EE (ethyl esters)
- Buy products that meet the standard of purity or have a third-party seal
- Always check the product's date and smell
- Check if the supplement contains an antioxidant, such as vitamin E
- Buy supplements from a reliable and certified platform
The Takeaway
Both omega-3 and fish oil supplements are beneficial for your body. However, you need to know the difference between omega-3 and fish oil for your body's needs. You also need to know the contents of your supplement and be aware of the DHA and the EPA contents. The best way to take these supplements is to eat a meal that is high in fat. Fat increases the absorption rate of omega-3s in fish oil supplements.
Whether you’re getting your Omega-3s from fish, algae, flax, or krill, the bottom line is that you’re nourishing your body with omega-3s. However, if you are pregnant, breastfeeding, or taking any medications, it is always best to speak with your doctor before beginning a supplement regimen. It is always best to talk to your healthcare provider about what supplements are best for you.