Omega-3

Fish oil and flax oil are popular sources of Omega-3 fatty acids, each offering unique health benefits. This blog explores their complementary roles, specific advantages, and potential downsides of taking both.

Whether you're looking to improve heart health, reduce inflammation, or support brain function, understanding the differences between these oils will help you make an informed decision about your Omega-3 intake.

Fish oil and flax oil offer unique Omega-3 benefits. Discover how each supports heart, brain, and overall health, and decide which is best for your needs.

Learn how high-quality EPA and DHA Omega-3 supplements are made, from sourcing pure fish oil to advanced purification techniques. Understand what makes a good Omega-3 supplement and how to ensure you’re buying the best.

Norwegian fish oil is often regarded as one of the best due to several factors that contribute to its high quality and purity. These factors are tied to Norway's stringent regulations, sustainable fishing practices, and the environmental conditions of its waters.

Clean, Cold Waters - Pristine Marine Environment

The cold, clean waters off the coast of Norway provide an ideal environment for fish. Cold water fish such as cod and herring, from which the oil is extracted, tend to have higher concentrations of omega-3 fatty acids, particularly EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Additionally, the low pollution levels in Norwegian waters help ensure that the fish are free from contaminants, which leads to purer fish oil.

High Omega-3 Content - Concentration of EPA and DHA

Norwegian fish oil is known for its high concentrations of EPA and DHA, the two most beneficial types of omega-3 fatty acids. These fatty acids are essential for heart health, brain function, and reducing inflammation in the body. The cold-water fish from Norway are naturally rich in these omega-3s, making the fish oil highly effective as a dietary supplement.

 

Superior Processing and Purity - Advanced Extraction Methods

Norwegian fish oil manufacturers use advanced extraction and refining techniques to ensure that the oil retains its high nutritional value while removing impurities such as heavy metals, toxins, and other contaminants. Some companies employ molecular distillation or other advanced processes to maximize the purity and concentration of omega-3s.

Norwegian fish oil is often praised for its freshness. The fish are processed quickly after being caught, minimizing oxidation and ensuring that the oil retains its potency. This freshness translates into better-tasting, less rancid fish oil and a longer shelf life.

 

Sustainable Fishing Practices - Strict Regulations

Norway has a long history of fishing and is committed to maintaining sustainable fish populations. The Norwegian government imposes strict regulations to ensure that fish stocks, especially cod and herring, are sustainably harvested. These regulations prevent overfishing and help maintain the health and longevity of the fish populations, which is crucial for high-quality fish oil.

Many Norwegian fish oil producers follow sustainable practices certified by organizations like the Marine Stewardship Council (MSC). These certifications guarantee that the fish oil comes from responsibly managed fisheries.

 

Reputation and Tradition - Longstanding Expertise

Norway has a rich history and tradition in the fishing and fish oil industry. Norwegian companies are known for their expertise and commitment to quality, and many have been producing fish oil for decades, if not centuries. This deep-rooted experience contributes to their ability to produce consistently high-quality products.

 

Norwegian fish oil's reputation as the best is due to the country's sustainable and regulated fishing practices, clean waters, high omega-3 content, advanced processing techniques, and longstanding expertise in the industry. All of these factors work together to ensure a premium-quality fish oil that is both pure and potent.

Fish oil supplements are popular for their health benefits, especially for heart and brain health. However, there are several issues associated with today's fish oil products that consumers should be aware of when you start and pick fish oil supplementation options.

 

1. Contaminants

Heavy Metals:

Fish oil can contain contaminants like mercury, lead, and arsenic, which are present in the ocean and accumulate in fish. High-quality fish oil supplements undergo purification processes to remove these toxins, but not all products are adequately purified.

PCBs and Dioxins

These industrial pollutants can also be found in fish oil, especially in products that aren’t rigorously tested or purified. PCBs (polychlorinated biphenyls) are known to have harmful health effects, including cancer risk.

 

2. Oxidation and Rancidity

Oxidation

Fish oil is prone to oxidation, which leads to the oil becoming rancid. Rancid fish oil not only smells and tastes unpleasant but also loses its nutritional benefits and may even cause harm, such as increased oxidative stress and inflammation.

Storage Issues

Improper storage, such as exposure to heat, light, or air, can accelerate oxidation. Some products may already be oxidized by the time they reach consumers, especially if they’ve been stored for long periods or under poor conditions.

 

3. Quality and Purity Variability

Inconsistent Quality

Not all fish oil supplements are created equal. There can be significant differences in quality, potency, and purity between brands. Some cheaper products may not contain the levels of EPA and DHA claimed on the label or might be less effective due to poor sourcing or processing methods. 

Can a fish farm in southern Vietnam or Northen China supply fish which will be used to refine for Omega-3 supplements?  Absolutely not!  Such products will have oil inside the same look-and-feel capsule but little to non EPA and DHA.  Unfortunately, there are indeed such products in the market. 

Lack of Regulation

Dietary supplements, including fish oil, are not as strictly regulated as pharmaceuticals. This means that the quality, potency, and purity of fish oil supplements can vary widely between different products and manufacturers.

 

4. Misleading Labelling

Inaccurate Claims

Some fish oil products may make exaggerated or misleading health claims. For example, they might claim benefits that are not backed by solid scientific evidence or imply that their product is superior without providing substantial proof.

Serving Size Confusion

Labels may be confusing, listing high amounts of fish oil but lower actual content of EPA and DHA, the most beneficial Omega-3 fatty acids. Consumers need to carefully read the labels to understand what they are actually getting.

 

5. Environmental Concerns

Overfishing

The demand for fish oil has contributed to overfishing, which threatens certain fish species and disrupts marine ecosystems. Sustainable sourcing practices are critical, but not all fish oil producers adhere to them.

Environmental Impact

The production of fish oil can also have environmental impacts, including bycatch (unintended capture of non-target species) and habitat destruction. Choosing fish oil from sustainably managed fisheries can help mitigate these issues.

 

6. Ethical Concerns

Sustainability

As mentioned, the sustainability of fish oil sources is a significant concern. Consumers increasingly prefer products that are certified by organizations like the Marine Stewardship Council (MSC) to ensure they are sourced responsibly.

Animal Welfare

There are ethical concerns related to the treatment of fish in the industry, particularly in large-scale operations where fish are caught in massive quantities.

 

A smart consumer must understand the reality of the market.  Omega-3 supplementation is a big market which attracts a lot of players from all corners of the world. Though fish grows all over the planet, only specific types of fish growing at certain geological locations have proven amount and quality of Omega-3.  You can have fat fish which gives you a lot of oil but little to no EPA and DHA.  Taking such fish oil is no difference to eating more fats that are mostly Omega-6, which is a NON-Essential oil. Worst, such products could use a manufacturing process that concentrate contaminations such heavy metals.  They could do more harm than good to your body.

When choosing an Omega-3 supplementation product, consider the following:

• Source of their fish – first and foremostly important. Is it from Norway or nowhere you know of?
• Production (refinery) technology that ensures purity, potency and removal of contaminations
• Sustainability
• Brand history
• Customer review

Taking products from questionable sources may impose health-risks that one is not aware of.  Even if it does not cause damage, it gives little or no help to health.  Then what’s point to take even when it is very cheap?

 

Omega-3 fatty acids are essential fats that are important for heart health, brain function, and overall well-being.  Unlike some other supplements, Omega-3 is universally recognised and proven critical to our health; and most people are simply not having enough through regular diet.  Supplementation is necessary.

 

Omega-3 is not a single nutrient, but a group of fatty acids grouped into three types:  ALA (alpha-linolenic acid), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).  While they are all Omeg-3 oils, they function differently in human body as they are ingested and passing through the digestive system.  The exact details of their differences are not perfectly clear to science yet.  A general belief is EPA and DHA are directly used by our cells, but ALA requires synthesises to happen in our body before the nutrients can be used by our body.

There is no conclusion on the debate if one Omega-3 can be the substitute of another Omega-3.  Thus, a better practice is to include EPA, DHA and ALA all into a balanced diet plan.

Here's a breakdown of common food sources rich in these Omega-3 fatty acids:

Fatty Fish – Rich in EPA and DHA

• Salmon: One of the best sources of EPA and DHA.
• Mackerel: High in Omega-3s, but also high in calories.
• Sardines: Contain high levels of Omega-3s and are often canned in oil.
• Tuna: Albacore tuna has more Omega-3s than other types of tuna.
• Herring: Often pickled or smoked, it's another good source.
• Anchovies: Small, oily fish high in EPA and DHA.

 

Algal Oil - Rich in EPA and DHA

• Derived from algae, it's a plant-based source of DHA and EPA, often used as a supplement.

 

Flaxseeds and Flaxseed Oil - Rich in ALA

• Flaxseed: Ground flaxseeds are easier for the body to absorb.
• Flaxseed oil: A concentrated source of ALA, but it should not be used for cooking at high temperatures.

Chia Seeds - Rich in ALA

• These tiny seeds are packed with ALA and can be added to smoothies, yogurt, or baked goods.

 

Walnuts - Rich in ALA

• A plant-based source of ALA, they are also high in antioxidants and healthy fats.

 

Hemp Seeds - Rich in ALA

• These are another excellent source of ALA and can be sprinkled on salads or blended into smoothies.

 

Soybeans and Soy Products - Rich in ALA

• These beans contain ALA and can be consumed as edamame, tofu, or tempeh.
• Tofu Made from soybeans, it's a versatile source of ALA.

 

Canola Oil - Rich in ALA

• Canola oil: A commonly used cooking oil that is low in saturated fat and contains ALA.

 

Brussels Sprouts - Rich in ALA

• Brussels sprouts**: A green vegetable that provides a small amount of ALA.

 

Perilla Oil - Rich in ALA

• Perilla oil: Often used in Korean cuisine, this oil is a good source of ALA.

 

It is easy to see that a lot more food sources can provide ALA Omega-3 while EPA and DHA can only be provided by very limited food sources. 

 

For people who opt for vegetarian diet, fish oil (EPA and DHA) is out of consideration.  They may consider Algae oil or other algae products. 

Here is our simply pointer on how to have ensure enough Omega-3 into our diet:

• Have Omega-3 rich fish regularly with your means
• Take Omega-3 (EPA and DHA) Fish Oil based supplements
• Incorporate ALA such as Flaxseed and/or flax oil into your diet – with bread, salad, oats…