The power of fish oil is rooted in decades of scientific research and can be taken to help potentially lower the risk of arthritis.
Whether you learned about fish oil through children’s literature or have simply heard the name of this supplement thrown around in recent years due to the health and wellness boom – you might be wondering whether taking fish oil tablets is for you.
Fear not, for we sat down with Sophie Medlin, Consultant Dietitian and Head of Nutritional Research at Heights for some insight into all things fish liver oil related. Read her answers to the subject’s most pressing questions below.
What is fish oil and what are the benefits of taking it?
Historically, when we talk about fish oil supplements it used to be liver oil that people focused on. Now we understand that it’s the fish body oil, or algae acid, that’s the important source.
There are three types of omega 3 fats that we collectively refer to as omega 3s:
- docosahexaenoic acid (DHA)
- eicosapentaenoic acid (EPA)
- alpha-linolenic acid (ALA)
There’s a plethora of benefits of taking fish oil supplements, including brain health, and heart health, as well as offering strong anti-inflammatory properties. EPA fats are particularly good for the heart, whilst DHA fats are particularly good for the brain.
To get a little scientific, omega-3 fats are a type of essential polyunsaturated fat. Your body needs these fats; ideally, 25 per cent of your brain structure is made out of DHA. But your body can't make them on its own (hence the term “essential”), which is why it’s so important to get enough omega 3s through both food and supplements. If we don’t get enough in the diet, our brain will be okay, but it won’t be as neuro-protected.
Every cell in the body has a coating of fat around it which determines what gets into the cell and what doesn’t and this coating is made out of fish body oil. Essentially, both EPA and DHA protect each cell by optimising the layer which controls what gets in and out of the cell, helping to reduce inflammation in the body.
Are there any potential adverse effects to taking fish liver oil?
It’s believed that fish oil may be high in heavy metals, which are harmful contaminants, such as mercury. This is particularly dangerous for pregnant women. This is because wild fish are naturally exposed to the numerous environmental pollutants in our oceans. So when these pollutants are ingested by the fish in the natural process, they tend to accumulate in the liver, and it's the liver where we get much of the fish oil itself. Therefore, when shopping for fish oil tablets, it’s a good idea to look for algae alternatives, where the supplements are made out of marine algae, rather than fish body oil.
There are also some ethical and environmental drawbacks to taking fish liver oil. People naturally gravitate towards fish oil tablets because seafood tends to be the richest natural source of EPA and DHA - and this huge consumer demand is potentially leading to unintended consequences for our oceans.
Most fish oil supplements get their fish oil from the Peruvian anchoveta (i.e., Peruvian anchovy). "In some years, Peruvian anchoveta harvests have equalled as much as 10 million metric tons," says Paul Greenberg, author of The Omega Principle, in an interview with NPR. "Just to give you some perspective, that's like one-eighth of all the fish caught in the world."
Greenberg says that such massive annual fishing catches pose a problem because "these fish are really essential for ecosystem dynamics in the ocean." He explains that anchovies, along with other small fish like herring, feed on plankton. The small fish are in turn eaten by bigger fish. By overharvesting the middle of this complex food chain, we starve bigger fish species and create a cascading collapse of fish populations.
What is the recommended daily intake of fish liver oil?
There isn’t a clear guideline on how much fish body oil we should be including in the diet. However, it’s generally recommended that as humans, we consume at least two portions of fish a week - at least one of which should be oily.
Is there a fish liver oil alternative for vegetarians?
Yes, absolutely! There are lots of vegan supplements on the market which are suitable for both vegetarians and vegans, which only contain ALA (alpha-linolenic acid). ALA is one of the three key types of omega-3 fats, and can be found in plant-based foods such as nuts and flax, however, I would say that ALA doesn’t do as much as say EPA or DHA on its own.
Therefore, it’s really important if you’re vegan to choose an alternative supplement which is made from marine algae. This is far better for the oceans and for the planet, offers the same health benefits, and helps you to avoid the risk of those potentially harmful heavy metals and toxins found in some fish oil pills.
Are there any fish liver oil supplements that you recommend?
I’d suggest choosing any high-quality contaminant-free fish oil or marine algae oil supplement.
Without further ado, keep scrolling for the best fish oil supplements, including vegan-friendly alternatives, on the market.
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Heights Vitals+
Expertly formulated to contain high-quality DHA and EPA derived from marine algae, Heights Vitals+ is filled to the brim with all the omega 3 you could possibly need in a plant-based diet-friendly shell.
What’s special about Heights Vitals+, however, is that it contains all the additional essential vitamins and minerals aside from just omega 3, including B9, iron, vitamins A, C, D, B6 and B12 to support overall immune function.
With high-profile monthly customers such as Stephen Fry, it’s fair to say that Heights delivers on that healthy body feeling.
Buy now £40.00, Heights
Nordic Naturals, Ultimate Omega, Lemon, 640 mg, 60 Soft Gels
Free from that nasty fishy aftertaste, Nordic Naturals is a third-party purity and Igen non-GMO tested option for those looking to get their daily dose of omega 3 in an easy-to-swallow supplement format. Though not a vegetarian-friendly option, these supplements are created using fresh, wild-caught fish to deliver those essential triglyceride-form omega 3s. A daily serving of two soft gel capsules contains 650mg of EPA and 450mg of DHA.
Buy now £24.39, iHerb
California Gold Nutrition, Omega-3 Premium Fish Oil, 180 EPA / 120 DHA, 100 Fish Gelatin Softgels
With over 300,000 positive reviews, it’s fair to say that California Gold Nutrition’s fish oil tablets are a popular source of omega-3 across the globe. Featuring highly refined fish oil, a serving of two soft gel tablets contains 360mg of EPA and 240mg of DHA, which makes these a perfect springboard supplement for those looking to start boosting their omega-3 intake.
Buy now £8.06, iHerb
Wild Nutrition Food Grown Pure Strength Omega 3
Wild Nutrition’s omega-3 supplement is formulated with sustainably sourced concentrated Wild Alaska Pollock oil. Free from added artificial colours, sugars, flavourings and preservatives, Wild Nutrition has gone for a 2:1 ratio of EPA and DHA.
Buy now £35.00, Wild Nutrition
Vitabiotics Ultra Omega-3 Fish Oils Capsules
The most value-for-money omega-3 supplement on the market, Vitabiotics offers a budget-friendly supplement for those looking to enter into the world of fish oil without breaking the bank. With fish oil sources from sustainable fisheries, a serving of two capsules contains 355mg of EPA and 235mg of DHA.
Buy now £4.75, Amazon
Brain Feed Omega 3 plant-based DHA 500mg
The immediate appeal of Brain Feed’s plant-based omega-3 supplements is that you only have to take one a day. Hurrah! Derived from non-GMO algae which has been sustainably cultivated using fermentation methods, this supplement is free from heavy metals, gelatin, carrageenan and PCBs. Each capsule contains 500mg of DHA and 30mg of EPA.
Buy now £19.99, Brain Feed
Feel Omega-3
Though Feel’s algae-derived omega-3 supplements contain more EPA (150mg) than alternatives like Brain Feed, they contain slightly less DHA (300mg). However, this makes Feel’s supplement a brilliant beginner’s choice for those looking to dip their toes in the waters of omega-3 supplementation.
Buy now £14.95, Feel
Verdict
Heights Vitals+ is our top pick for delivering so much more than just your daily dose of Omega 3. We're also a big fan of the sustainably sourced fish oil option from Wild Nutrition.
