In a previous post, Getting a Healthy Balance of Fats, we mentioned that Western diets over the years have become unbalanced with respect to the optimal ratio of Omega-6 fats that can be pro-inflammatory and Omega-3 fats that are known to help reduce inflammation. 

The recommended ratio of Omega-6 to Omega-3 fats in your diet is 4:1 or less. However, the typical American diet leads to a ratio between 10:1 and 50:1. To correct this imbalance we are advised to reduce Omega-6 fats in our diet and increase Omega-3 fats.

Reducing Omega-6 fats in our diets can be challenging due to the ubiquitous nature of soybean oil, cottonseed oil, sunflower oil and other highly processed vegetable oils used in cooking and processed foods. But with a few healthy swaps, you can reduce excess Omega-6 fats.

How to Get Enough Omega-3 Fats

To obtain optimal levels of Omega-3 fats, especially EPA and DHA, health organizations recommend eating a four-ounce serving (or more) of wild caught, cold-water, oily fish at least twice a week.

Avoid farm-raised fish (salmon, tilapia) and large, long-lived fish such as swordfish, tuna, orange roughy, king mackerel, marlin and tilefish as they have the highest amounts of Mercury, pcbs and other toxins.) The Environmental Working Group (EWG) has a Good Seafood Guide to help you avoid fish with high levels of contaminants.

Alternatives to Fresh Fish for Omega-3’s

If you’re like me, and not fond of fish, fish oil supplementation can be a good option. 

Over the years I’ve done quite a bit of research on fish oil and have found that Carlson Labs has one of the best fish oil product lines on the market for a reasonable price—and they have many certifications and awards to prove it.  Their sourcing is responsible and their processing methods ensure high quality products. They are also expertly formulated to contain functional amounts of EPA and DHA for different health needs. 

Carlson offers products that contain fish body oils (referred to here as simply “fish oil”) as well as cod liver oil. Carlson fish oil is available in liquid and capsules as well as several potencies for children and adults. The “general use” Carlson fish oil formulas contain an EPA/DHA ratio that studies indicate is optimal for addressing inflammatory risk factors.  This ratio is usually recommended for overall health and mood benefits.  Carlson also has a targeted formula high in EPA for cardiovascular health and specifically maintaining healthy triglyceride levels.

Carlson also has formulas with DHA only or an EPA to DHA ratio closer to 1 to 1 or 1 to 2. These are designed to support brain health. DHA is the predominate Omega-3 in the brain and is involved in cognition and behavior as well as neurogenesis (creating new brain cells).  In expectant mothers, DHA rises sharply during the early stages of pregnancy giving evidence to its importance in neurological development of the embryo. It also accumulates in the fetal brain during the third trimester. A lack of DHA has been associated with learning and behavioral deficits. 

Some people prefer cod liver oil over fish body oils as it contains natural vitamin A as well as vitamin D.  Like fish oil, Vitamin E is often added to preserve freshness. Carlson cod liver products have received numerous awards for taste and quality. They are available in liquid and capsules and in varying ratios of EPA to DHA as well as DHA only.

Carlson Labs has EPA/DHA and DHA only products for children, teens and expectant mothers. 

EPA/DHA Dosage (ADULTS)

The reference daily intake (RDI) for combined EPA and DHA is 250-500 mg per day. However, higher amounts are often recommended for certain health conditions. For example, the American Heart association recommends patients with a history of cardiovascular disease take 1,000 mg per day. Patients with high triglycerides may take as much as 2,000 to 4,000 mg of combined EPA and DHA or EPA alone.

The amount of Omega-3s and EPA/DHA ratio that is right for you is best determined by your doctor based on your medical history, genetic predispositions and nutritional status.

My Fish Oil Favorites

Below are links to just two of the many Carlson fish oil/cod liver oil products available in my Fullscript dispensary. (If you wish to order these products, you’ll need to set up a Fullscript account by supplying your email address and setting up a password. It’s fast, free and you’ll have access to professional quality supplements.)

To see all Carlson products: Once you are logged in to my dispensary, you will see the “Categories” menu near the top left of the screen. Click on the arrow next to the categories menu and select “Omega-3 fatty acids” to see all of the Carlson products available through Fullscript.

Carlson Super Omega-3 gems -- contains 600 mg of Omega-3s in one capsule which supplies the recommended daily intake for adults.  Two capsules meet the American Heart Association guidelines for heart health.

Cod Liver Oil Lightly Lemon gems -- Each serving (2 soft gels) provides 460 mg of omega-3s, as well as 90 mcgs of natural Vitamin A and 4 mcgs of Vitamin D from cod liver oil. This special formulation also has a lightly lemon flavor, so soft gels can be chewed or swallowed. 

Fish Oil Tips:

1. Store fish oil in the refrigerator to maintain freshness. (This is a must for liquid fish oil but also highly recommended for all forms of fish oil.)

2. Take fish oil with a meal as it increases absorption with most forms of fish oil and decreases the risk of “fish burps.”

3. When traveling, store vitamins/supplements in an air/water-tight container and avoid direct sunlight or other heat sources.

4. If you REALLY dislike the taste of fish, try a liquid or capsule formula with natural flavor added. These do a good job of masking the fish taste. Popular flavors include lemon, orange and berry. Children’s formulas come in flavored gummies as well.