The wide range of vitamin brands (and equally vast array of price tags between them) can leave you feeling like a fish out of water when trying to select a good supplement mix.
To simplify decision making, many people revert to a multi-vitamin to ‘cover all bases.’ This tactic is regarded as a broad form of nutritional insurance and is supported by many health professionals, provided you don’t forget to add an omega 3.
You will never find omegas within a multi-vitamin because unlike vitamins and minerals, they are not classified as micronutrients. They are classified as dietary fats (a macronutrient) and are generally dispensed in an oil or gel, as a single supplement – not unlike the way that whey protein powders are used to boost a specific type of protein intake.
The effective dosage of omega 3s is also far greater than that which can be practically included in a combination supplement.
The importance of supplementing dietary sources
Omega 3s are termed essential fats because we cannot make them in the body and are thus reliant on dietary intake
However, a closer look at the food sources, reveals that they are not found in the most commonly consumed foods:
Marine Omegas provide the best source of omega 3. These include shellfish, mackerel, salmon, trout, herring, sardines, and tuna.
Plant Omegas can be obtained from ground flaxseeds, chia seeds, sunflower seeds, walnuts, soybeans (edamame), soya oil, and canola oil. However, these are much less bioavailable than marine omegas.
If dietary sources are inadequate (less than 2 servings of oily fish per week) omega 3 supplementation is advisable.
Marine vs. Plant Potency
There are three different types of omega 3 fatty acids:
- Fish and fish oils provide EPA (eicosapentanoic acid) and DHA (docosahexaenoic acid)
- Plants provide ALA (alpha-linolenic acid)
ALA is a precursor to DHA and EPA, which means that it can be converted by the body to bioavailable EPA and DHA. However, research has shown that the conversion rate is very low and less than 10% of ALA reaches its intended biological destination1. On the contrary, food or supplemental sources of EPA and DHA are readily available for metabolism.
Nutrigenomic research has also discovered that individual efficiency in converting ALA to EPA and DHA is dependent on certain gene variants- specifically the Fatty Acid Desaturase (FADS) gene family2. This means that the potential value of plant-based sources in your diet, might depend on your DNA.
Thus, vegans (or anybody else opposed to a fish oil supplement), would obtain insightful benefit from genetic screening. A 3X4 Genetic Test will uncover which FADS gene variants have been inherited. Click here to order.
How to guarantee a superior omega 3
Some species of fish carry the risk of environmental contamination with methyl mercury and other toxins. Accordingly, concerns have been raised about the potential for heavy metal contamination from unregulated fish oil supplements.
In this regard, it is always important to check the supplement label for an indication that it is contaminant free e.g. ‘Third party purity tested’ indicates that an external company has been used to test and vouch for the purity of the product.
Price doesn't necessarily dictate the quality, but can be a reflection of quantity
Although the price range of omegas can vary dramatically, the discrepancy can often be explained with simple rationalisations:
- Number of capsules per bottle: The more expensive option may have 100 capsules per bottle, whilst the cheaper option contains only 50.
- Concentration of EPA and DHA: The more expensive option may have a higher concentration of fatty acids per capsule, requiring you to take only one capsule per day, whilst the cheaper option simply contains a lower concentration per capsule- thereby requiring you to take three capsules per day to achieve the same daily dose (in which case you would have to restock more frequently.)
Determining your ideal dose
Unlike micronutrients, there is no Recommended Daily Allowance (RDA) for omega 3 intake and the Food and Drug Administration (FDA) does not regulate fish oil.
However, the World Health Organisation recommends 300mg of combined EPA and DHA per day3. This amount is typically found in 1000mg of fish oil, which explains why 1000mg omega 3 per day has been adopted as a standard guideline4.
There are various other references in the scientific literature that suggest 250-500mg of combined EPA and DHA per day and much higher doses may be prescribed for targeted treatment:
- 3g EPA and DHA per day has been advocated for managing hypertension.5
- Prescription EPA and DHA of up to 4-5g per day has been associated with a successful triglyceride lowering effect.6
When to err on the side of caution
- People who take blood thinning medication should chat to their doctors before taking an omega 3 supplement. Although most research indicates that doses of 3-6g fish oil per day do not significantly affect the anticoagulant status of patients taking warfarin, the effect of fish oil supplementation has been associated with reduced blood clotting and may compound the effect of medication7. It is therefore prudent advice to stop taking your omega 3 supplement about a week or two before going in for an operation. This will reduce any unnecessary risk of bleeding during and after surgery.
- Cod liver oil is a commonly promoted form of omega 3 with the distinguishing characteristic of a high vitamin A and D content. This could be beneficial or detrimental, depending on individual nutritional needs. An excess of vitamin A has been associated with impaired fetal development3. Thus, pregnant women should avoid cod liver oil, as 1 tsp contains 175% of the RDA for Vitamin A during pregnancy. On the contrary, taking omega 3 in combination with vitamins A and D may be beneficial for individuals with a genetic predisposition to inflammation, as fat-soluble vitamins play an important role in inflammatory regulation. Further, Individuals with a low vitamin D status, or those with an increased vitamin D requirement due to genetic variation, would benefit from cod liver oil, as it provides one of the best food sources of Vitamin D.
Genetic testing will confirm your genetic predisposition to inflammation and provide insights into the status of your vitamin D metabolism. Click here to find out more about the 3x4 Genetics Test.
The ultimate catch
Omega 3 fatty acids play an important role in heart and brain health and supplementation with these essential fats has been linked to a stronger immune system, reduced inflammation, and improved cognitive function.
However, if you prefer the idea of ‘precision supplementation’ to the ‘cover all bases’ approach, then your best supplement investment would be a 3X4 Genetics Blueprint- which will provide a detailed guide to your personal supplement priorities based on your unique genetic code.
This once-off DNA test from Next Biosciences – a leading South African biotech company - can determine your genetic predisposition towards various health conditions and consequent areas of inherited nutritional risk. In so doing, specific supplement priorities will emerge, in conjunction with evidence -based dosing guidelines.
In the big picture, lifestyle genetic testing and customised nutritional therapy will likely offer far more value than casting a wide net in the pharmacy, in the hope that the laws of probability and averages will optimise your health.
References:
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3821093/
- https://dna.3x4genetics.com/clinic/clinical-guide/result?url=snps%2Frs174537.html
- https://www.healthline.com/nutrition/fish-oil-dosage#dosagesil
- Bernasconi AA, Wiest MM, Lavie CJ, et al. Effect of omega-3 dosage on cardiovascular outcomes: An updated meta-analysis and meta-regression of interventional trials. Mayo Clin Proc. 2021 Feb;96(2):304-313. doi:10.1016/j.mayocp.2020.08.034
- https://www.heart.org/en/news/2022/06/01/consuming-about-3-grams-of-omega-3-fatty-acids-a-day-may-lower-blood-pressure
- https://www.verywellhealth.com/how-much-omega-three-per-day-7096501
- https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/