Fish Oil

The Best Omega-3 Fish Oil

Fish oil has been by far the most popular supplement for many years. It is good for heart and blood vessels, blood pressure and brain, among others. But pay close attention to the quality of the fish oil you buy. There are big differences in that.

Quality Difference

There is a lot of chaff among the wheat, and most of the supplements sold under the label "omega-3" are best left out.

Read the label carefully

All the important information about a product can be found on the label. Therefore, read carefully what is written on the packaging.

How to recognize good fish oil:

The most important thing to look out for is the concentration of omega-3 fatty acids a capsule contains: they are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid).

Many cheaper products state in big letters, for example, that their product contains 1,000 mg of fish oil per capsule. But the concentration of active omega-3 EPA and DHA is often very low. While that's exactly what it's all about.

It's not a bad thing to use a fish oil that contains only 30% EPA/DHA, but that does mean it's often necessary to use more capsules instead of just one or two capsules a day.

Finally, it is important to check that the fish oil is purified of toxins such as heavy metals and dioxins.

The other well-known omega-3 fatty acid is ALA, or alpha-linolenic acid. That fatty acid is mainly found in vegetable oils such as flaxseed oil.

How many capsules per day

This depends on the concentration of EPA and DHA. The higher the concentration of EPA or DHA, the fewer capsules per day you will need.

With the "more expensive" brands, a dose of one or two capsules per day is almost always sufficient.

Nutritional Sources

EPA and DHA are found primarily in fatty fish such as sardines, herring, mackerel and salmon, as well as seafood. Lean white fish are also a source of EPA and DHA, but contain considerably less. By the way, fish do not make these substances themselves. They get these specific unsaturated fatty acids from their diet, particularly from algae.

EPA and DHA can also be found in meat and eggs. But then again, how much is in them depends greatly on the feed the animals are fed. Since most people can't manage to eat enough oily fish every week, opting for dietary supplements containing fish oil is a godsend.

EPA / DHA ratio

Are you taking it mainly because you want to give your brain a boost or for your eyesight? Then choosing one with more DHA is the obvious choice.

This is because DHA has a beneficial effect on your brain and eyesight. This is also why pregnant women often choose fish oil with a lot of DHA: it has a positive effect on the development of the brain and vision of the unborn baby.

Krill Oil vs. Fish Oil

Fish oil and krill oil both contain omega-3 fatty acids. But whereas fish oil has been used since time immemorial, krill oil is a newer product on the market. This begs the question: what are the differences between fish oil and krill oil?

What is Krill oil?

Krill oil is extracted from - the name says it all - krill. These are shrimp-like sea creatures that feed on omega-3-rich plankton and algae. Because of this, krill is packed with EPA and DHA. In addition, the semi-transparent sea creatures contain astaxanthin. Astaxanthin is the carotenoid that gives the orange- or pink-like color to salmon, lobster and shrimp, for example.

Krill oil contains omega-3 fatty acids in the form of phospholipids. These are the fatty molecules that make up the walls of body cells. Because of this phospholipid form, the EPA and DHA from krill are even more absorbable by the human body.

Interesting fact: krill is a very important food source for many fish. These therefore owe their high content of omega-3 fatty acids mainly to krill.

Triglycerides or Phospholipids

While the fatty acids EPA and DHA in krill oil are present in the form of phospholipids, in fish oil this is in the form of triglycerides. This difference ensures that the fatty acids are just absorbed by the body in a different way. In practice, this is especially noticeable because krill oil produces a less intense aftertaste of fish.

Sustainability

Fish oil is known to be responsible for only about 1% of the global fish catch. In comparison, 60% of the global fish catch goes to direct fish consumption and 39% of it goes to feed for livestock and farmed fish.

Krill is caught in Antarctica, under the supervision of the Commission for the Conservation of the Antarctic Marine Living Resources (CCAMLR). The specially developed fishing method for krill prevents unnecessary bycatch. One disadvantage of krill oil is that the animal lives primarily around the Antarctic ice sheet. As those ice caps melt, the krill's eating and living area is shrinking and the population is coming under pressure.

Price

When buying fish oil or krill oil, it is important to pay attention to the EPA and DHA content. Krill oil is usually much more expensive per amount of EPA and DHA than fish oil. In contrast, however, it contains the important astaxanthin. Although astaxanthin can also be used separately.

Conclusion

Are you looking for a dietary supplement rich in the omega-3 fatty acids EPA and DHA? Then both fish oil and krill oil are suitable products. So in krill oil, in addition to EPA and DHA, there is also astaxanthin. Which is a big advantage over fish oil. The other differences between the two oils have to do with form, durability and price. It depends on your own needs and personal preference which oil is most suitable for you.

From Cod Liver Oil to Fish Oil

The spoonful of cod liver oil, many people grew up with it in the past. Nowadays, you won't come across these old-fashioned drops of oil very often. In contrast, cod liver oil's successor, fish oil, has risen in popularity. Fish oil is a concentrated and purified version of cod liver oil.

What is fish oil?

Fish oil is a dietary supplement that contains essential omega-3 fatty acids. Essential fatty acids are fats that your body cannot make itself but needs. To get enough omega-3 fatty acids, you should actually eat oily fish twice a week. For example, wild salmon, herring, sardines or mackerel. In reality, very few people today actually ingest this recommended amount of fish.

To still get enough omega-3 fatty acids, the oil from those oily fish is a perfect addition to your daily diet. Fish oil is made from sardines, herring and anchovies, among others. It often has vitamin E added to it. This is to prevent oxidation of the delicate fatty acids.

What's in fish oil?

The main elements of fish oil are two fatty acids that are part of the omega-3 fatty acid group: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These two substances work together to promote good health.

Very strictly speaking, EPA and DHA are not essential fatty acids. In fact, our body is capable of making them itself, but to do so it needs the help of another member of the omega-3 family: alpha-linolenic acid. The conversion of alpha-linolenic acid to EPA or DHA in the body is often very difficult. Often in part due to an insufficient intake of vitamins and minerals (over 96% of the population).

As a result, the body does not make the fatty acids in sufficient quantities and a deficiency occurs. Fish oil typically contains high levels of both EPA and DHA.

What are the benefits?

Fish oil is used because of its positive effects on the heart and blood vessels and brain, among other things. Scientific research shows that it is good for maintaining normal blood pressure and normal heart and brain function.

For pregnant women and children

For pregnant women, some specific benefits of fish oil count. Among other things, the omega-3 fatty acids contribute to the development of the baby's brain. Small children also benefit from the remedy for this reason.

When and how to use it.

Fish oil often comes in the form of a capsule. It's best to take the capsule just before a meal, with a glass of water.

Others also use:

• Astaxanthin
• Vitamin K2
• Vitamin B-complex
• Nicotinamide Riboside
• Co-enzyme Q10

Vegan Omega-3 supplements

Are you looking for other Omega-3 supplements (vegan)?
Then look here:

• Omega-3
• Algae oil
• Flax seed oil
• Alpha-Linolenic Acid

Fish Oil for Kids

Because children usually don't like to eat fish, they are more likely to not get as much of the essential omega-3 fatty acids. Supplementation with fish oil, in capsules or liquid, ensures that they still get enough EPA and DHA. The capsules usually have a sweet fruit flavor, so they have no trouble swallowing.

But the capsules are also usually extra small and soft, so swallowing them requires little effort. Does your child really not want to? Then simply squeeze the capsule over a plate of food or a bowl of applesauce or yogurt. A low dose of vitamin D is also added to some fish oil. Needless to say, the oil is pure, stable and free of waste.

Visolieplein (Fish Oil Plaza) is now Smeets & Graas

In 2016 we merged our well-known fish oil website www.visolieplein.nl with this Smeets & Graas website. All fish oil products from Visolieplein we also sold on Smeets & Graas for many years. To make it a little easier for you as customers and also for ourselves, we have now made these two websites one.

Frequently asked questions

How do I know if my fish oil is pure?

Ask the seller or manufacturer for the analysis results. Manufacturers of dietary supplements are required to have their product tested. If they cannot or will not show you test results, it either means that they do not have their fish oil tested, or that it does not meet legal standards.

I eat fish regularly, isn't that enough?

Eating fish regularly provides a reasonable intake of omega-3 fatty acids only when it is truly oily fish such as herring, wild salmon, sardines or anchovies. Less good news is the associated intake of heavy metals (like mercury) and PCBs. Many oily fish contain excessive concentrations of these harmful substances.

In addition, the use of extra omega-3 supplements in addition to eating a lot of fish has been shown to have a definite health benefit.

There is also a large group of people who use it therapeutically. Eating large amounts of fish is then impractical and even inadvisable due to contamination.

What dose should I take daily?

How much you should take daily depends on a number of things. Healthy people who eat a healthy diet, lots of fruits and vegetables, nuts, unprocessed products, will be able to optimize their fatty acid profile by taking a few hundred to a thousand milligrams of EPA and DHA. This amount can be obtained with one capsule of some highly concentrated fish oil products.

When there is a disturbed fatty acid balance or when the use of fish oil has been shown to have a positive impact on something, the dose at which the best results are achieved is often higher.

The dose at which the best results are achieved is often higher.

Can I use it alongside my medications?

There are no known negative effects of using fish oil along with medications. In fact, its use alongside medications is often highly recommended. Only when using warfarin (coumarin derivatives) and aspirin together with very high doses of fish oil is it possible for the blood to be diluted too much.

Is omega-3-6-9 better than omega-3 alone?

Omega-3-6-9 capsules are actually never recommended over using capsules with only omega-3 fatty acids. This is because we already ingest an excess of omega-6 fatty acids with our diet. As a result, there is an imbalance in our body and this imbalance can be corrected by the use of omega-3 fatty acids.

When is the best time to take fish oil.

It is best to take them immediately before or during meals. This gives the least cause for any digestive discomfort. It can also be put through yogurt, for example.

Updated: Oct. 14, 2023