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Step 1
Transparancy and Truth in Labeling:
The label needs to clearly specify nutritional information. The most important omega-3 fatty acids scientifically shown to reduce heart disease are EPA and DHA. Amounts of EPA and DHA should be explicitly specified. For someone with risk of coronary heart disease, at least 1 gm of EPA+DHA is recommended by American Heart Association. A good quality fish oil concentrate can be up to 70% omega-3 fatty acids with EPA to DHA ratio of 1.4 to 1 which is the natural ratio found in fish. There are also fish oils with varying ratios of EPA to DHA and there is no conclusive evidence of the right ratio.
The ingredients should specifically state the kind of fish used to extract the oil. Commonly used fish includes anchovies, sardines, salmon etc. It is preferable to have fish body oils (not liver oils) from fish low in the food chain such as sardines and anchovies as compared to salmon. -
Step 2
Manufacturing Process and Location:
You don't have to be a scientist to distinguish manufacturing process. Look for molecular distillation as a very important keyword. In addition the process itself, look for the manufacturing facility specifications. For a product to be labeled pharmaceutical grade, the manufacturing needs to occur in what is known as a GMP facility - the same kind of facilities used to make prescription drugs with strict quality controls in place. So, having a product that is "pharmaceutical grade" and "molecularly distilled" is very important. Products manufactured close to the fishing source generally tend to be able to capture the maximum fresness. For maximum absorption, the natural triglyceride form (the form of most fats we normally intake) is ideal. -
Step 3
Source of Fish:
It is also important to know the source of the fish. Some fish oil supplements may use farm raised fish which are very low in omega-3 fatty acids. Fish from the cold waters of arctic ocean, parts of Canada, are considered to be low in toxins and high in omega-3 fatty acids. -
Step 4
International Standards:
Standards are set to protect consumers. Fish oil quality standards do not exist in the United States. However, we can look for international standards set by other nations such as the European Pharmacopoeia Standard (EPS), International Fish Oil Standards (IFOS) which guarantee quality products by setting maximum allowances on peroxides, heavy metals, dioxins, furans, and PCBs. -
Step 5
Endorsements and Awards:
Fish oil is so mainstream that it is best to look for market leaders and reputable companies that has won recognizable awards internationally instead of companies trying to promote secret propreitery formulas. ConsumerLab ratings is usually a good one to review. -
Step 6
Cost effectiveness:
As a final note, you don't want to spend a fortune. Something that does not cost more than $10 - $20 per month (or max of $20 - $30 per month for concentrates) is a reasonable price to pay for a product that meets requirements of concentration, purity and freshness.
