Daijiworld Media Network - Mangaluru

Mangaluru, Sep 29: Omega-3 fatty acids have emerged as one of the most recommended supplements by medical professionals, and for good reason. Supported by decades of research, these healthy fats promote brain wellness, support heart health, improve inflammation, aid joint flexibility, and even enhance mood and skin quality.

However, not all omega-3 supplements are created equal. Many over-the-counter products are ineffective due to poor absorption, contamination, or underdosing. Experts stress the importance of choosing the right type of omega-3 supplement rather than picking any bottle off the shelf.

The most crucial factor is the EPA and DHA content. Omega-3 is a general term for various fatty acids, but EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are the ones that provide the majority of health benefits, including reducing inflammation, supporting cognitive function, and promoting cardiovascular wellness. Supplements high in “omega-3” but low in EPA and DHA are far less effective. Health professionals recommend at least 500 mg of combined EPA and DHA daily for overall health, with higher doses for therapeutic purposes. While plant-based sources like flaxseed oil contain ALA (alpha-linolenic acid), the human body poorly converts it into EPA and DHA, making fish oil and marine omega-3s more reliable sources.

Another important consideration is the chemical form of omega-3. Capsules typically come as triglycerides or ethyl esters. Ethyl esters are cheaper to produce but are poorly absorbed by the body. In contrast, the triglyceride form, which naturally occurs in fish, is absorbed far more efficiently—studies suggest up to 70% better absorption. Consumers are advised to check labels for “natural triglyceride” or “re-esterified triglyceride” forms for optimal results.

Purity and safety are equally vital. Fish can accumulate harmful heavy metals such as mercury, lead, and PCBs. Top-quality supplements undergo molecular distillation to remove impurities and are certified by third-party organisations like IFOS, USP, or NSF International to ensure safety and potency. Omega-3 oils can oxidise over time, especially if stored improperly.

Oxidised oil has a strong fishy smell and may cause nausea or stomach upset. Consumers should check expiry dates, store capsules in a cool, dark place, and ensure the oil smells fresh—slight brine is acceptable, but overpowering or sour odours indicate spoilage. Antioxidant additives like vitamin E in capsules help prevent oxidation.

Experts emphasise that taking the right omega-3 supplement with adequate EPA and DHA, in triglyceride form, and certified for purity is essential for truly harnessing the health benefits of these vital fats.