Omega fatty acids (EPA, DHA & GLA) offer a myriad of health benefits: they fight pain, inflammation & heart disease; help alleviate depression, optimize body fat metabolism, help ensure a healthy pregnancy, balance hormones, help with skin, hair & nail problems; improve behavior, focus & learning in children; and fight arthritis while helping keep joints healthy.

So how to choose a fish oil supplement?  Which fish oil supplement is best?  Here’s what to look for:

• A blend of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).  Most research done on the benefits of fish oil has used both types of fatty acids, so be sure the supplement facts label lists both.  Aim for about 1000 mg (EPA + DHA) per day.  (If, however, you have high triglycerides, the American Heart Association recommends 2-4 grams per day.)  Read the supplement facts label; the dose of your particular brand may vary to achieve this amount.  *Note that “1000 mg fish oil” is NOT the same as 1000 mg omega-3s; the active ingredient you’re looking for are the omega-3s (EPA & DHA)!

• Freshness: fresh oil will have no fishy taste or smell, nor will it cause fishy burps.  If your fish oil supplement causes fishy burps, it is most likely rancid due to oxidation.

• Natural triglyceride form (instead of the common ethyl ester form).  This makes the oil 70% more bioavailable, as well as stabilizes it without making a frankenfat.

• Fish oil from small fish species, such as anchovies, sardines, menhaden or jack mackerel (or a combination of any of these).  Small fish have less accumulation of contaminants.  Check the ingredients list on the bottle.

• “Molecularly distilled” is on the label.  This ensures that the fish oil contains as little contaminants, such as heavy metals, PCBs or dioxins, as possible.

• Pharmaceutical grade to ensure high standards of purity, freshness & manufacturing practices.

• Additional omega-6 and/or omega-9 fatty acids are not necessary; these are plentiful in most diets.

Most fish oil supplements will also contain an antioxidant, such as d-alpha tocopherol (vitamin E), to help prevent the fish oil from going rancid.  (If you get fishy burps after taking fish oil supplements, it’s most likely rancid.  If you tend to get an upset stomach when taking fish oil, consider taking it at night.)

Check the Environmental Defense Fund for the safest options.  My favorite?  Nordic Naturals.  They meet all the requirements above, and are 50 times lower in contaminants than other fish oils on the market.  It’s also backed by more original research, including multiple studies funded by the National Institutes of Health (NIH), than any other brand.  After many years of both recommending and taking them myself, I’m excited to be a representative for Nordic Naturals supplements (the Professional line). There’s a full line of high quality options for adults, kids, babies, and even pets. (Vegan choices available too!)