Why is it important to choose quality fish oil?

Dietary supplements in the form of fish oil are the simplest way to supply the body with healthy omega-3 fatty acids. However, there are a few things you should know about these capsules that go down so easily.

In the past, people ate far more fish and in that way obtained healthy omega-3 fatty acids. Yet that was long ago, and much has changed in our diet since then. Fish species that people once caught have been driven close to extinction, which has pushed prices up, and the seas have become outlets for industrial and urban waste. As a result, contamination with harmful substances has spread through the oceans, and eating fish in larger quantities has become very risky.

As a result, people do not get enough omega-3 fatty acids through their diet.

It is a sobering fact that the population of the United States today consumes 5 to 10 percent less omega-3 fatty acids than it did a century ago. This is a serious issue, especially when you know that these essential fats excel at:

reducing inflammation
supporting the health of the brain and the entire nervous system
helping protect against heart disease
lowering the incidence and severity of many chronic conditions, including Alzheimer’s disease

I agree that taking omega-3 fatty acids as supplements matters. I also maintain that choosing the right type of oil is absolutely crucial. Why?

For the three reasons below:

All fish oils contain Polychlorinated Biphenyls (PCB)

Regardless of what manufacturers claim on the label, you will not find fish oil capsules that do not contain this compound. Some contain less than others, yet none are free of PCB.

You can use the test below to check the purity of the fish oil you purchased, that is, to estimate its PCB level:

Empty the contents of five capsules into a small glass, for instance a shot glass, and place it in the freezer. After five hours, pierce the contents with a toothpick. If the oil is completely frozen, meaning you cannot penetrate it with the toothpick, the oil likely contains a higher proportion of PCB. If you can pierce the oil, the content is likely lower.

It may be best to inquire about the levels of all 209 PCB congeners before you buy a given oil. These data should be available on the manufacturer’s website. If you cannot obtain them, do not consume more than 1 gram, equivalent to one capsule, per day, or simply switch to a product from another manufacturer that is transparent with its data.

“Natural” fish oil is often anything but natural

Opt for “refined” oil and avoid “natural” fish oil, such as cod liver oil. This is the rare case where something refined is better than natural. The former has a higher concentration of omega-3 fatty acids and generally a lower level of PCB. Natural oil often contains no more than 30 percent omega-3 fatty acids. That is because it reflects the maximum concentration found in the fish itself, and it often needs to be heated to release the remaining stored fatty acids.

There are other alternatives to fish fats that you should avoid. One of them is krill oil, obtained by dissolving the crustaceans in hexane and then treating them with acetone. This oil contains free fatty acids that are prone to oxidation.
Most fish oil can turn rancid easily

Rancidity is measured by the oxidation value, also known as the peroxide value. If fish oil is poorly refined, it will have an unpleasant smell, and manufacturers may add flavors or aromas to mask it. That does not make it any healthier for human consumption. Always check the PCB level and the peroxide value for each batch. If you cannot find these data, choose another brand whose manufacturer is more transparent.