Fish Oil VS Omega 3: Which is the Better Supplement Option?

Introduction

Fish oil and omega-3 are two terms that are frequently associated with each other when the topic is nutrition supplements. However, what these two terms signify is perhaps not exactly the same. It is time to immerse ourselves in this fishy confusion and try to figure out which choice might be better for your needs.

Fish oil and omega-3 are often referred to as the same thing especially when it comes to supplementation advice. Many are often confused with the question of whether fish oil is the same as omega 3s.

But it may come as a surprise to many that they are not the same, and there is more to the story. Knowledge of the difference may aid in making the right choice as to which supplement is suitable to take. Therefore, we are going to discuss the difference between fish oil and omega 3s, what each of them does and how should you decide which one to pick.

Fish Oil

This may result in fish oil being exactly, what its name suggests, being extracted from fish tissues in the form of oil. It's a rich source of two important omega-3 fatty acids: and two specific PUFA which are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).The benefits of fish oil are numerous due to these essential nutrients. However, it should be pointed out that as much as 70% of fish oil is composed of the other types of fats known as omega-3s, the vitamins A and D account for the remaining percentage.

It is extracted from the body of fatty fish such as herrings, sardines, anchovies as well as mackerels. The specialised factor of EPA and DHA has made it a preferred supplement given that many individuals find it hard to make adequate intake through diet alone.

The list of fish oil’s advantages is rather impressive. It has been cited that it may be good for the heart, decreases inflammation, boosts the brain’s function and may help people with certain mood swings. But there are also downsides such as individual interactions and the taste and the smell of fish oil are not very pleasant for some people.

Omega-3

Omega-3s are the category of polyunsaturated fatty acids which have an essential importance to almost every function in living organisms. There are three main types of omega-3s: There are three main types of omega-3s:

• Alpha-linolenic acid (ALA): It is found mainly in the plant sources flax seeds, chia seeds and walnuts.
• Eicosapentaenoic acid (EPA): Known to be present mostly in fish and seafood products.
• Docosahexaenoic acid (DHA): Also primarily located in fatty fish and seafood.

ALA is deemed necessary since the body cannot synthesize it, and therefore, it is acquired through food products. However, our bodies are not very efficient at converting ALA into EPA/DHA therefore, it is recommended to get EPA and DHA directly from food sources or from supplements.

Fatty acids have numerous health benefits, thus omega-3 fatty acids are connected with numerous health benefits. These are widely recognized to play a role in maintaining the health of the heart, and Brain function. It is also important here to mention that they may also assist in inflammation reduction and may have something to do with mood stabilisation.

READ MORE- Health Benefits of Omega-3 Fatty Acids in Depth

Is Fish Oil the Same as Omega 3?

While fish oil and omega-3 merely go hand in hand, they are not exactly the same thing. Omega-3 refers to this entire family of EFAs. Fish oil is just a source that contains certain kinds of omega-3s.

Omega-3 fatty acids are a family of unsaturated lipids distinguished by three different types: alpha-linolenic acid—the shortest form—(ALA), eicosapentaenoic acid, and docosahexaenoic acid. These fatty acids do many different things in the body but have particular interest in brain, eye, and heart health. ALA is essentially supplied through sources like flaxseed and walnuts, and sources influenced by EPA and DHA basically come from marine sources.

While fish oils are concentrated products of the tissues of fatty fish, they contain huge doses of EPA and DHA—basically containing two out of the three main types of omega-3 fatty acids. Fish oil dosage varies depending on individual needs, but it’s essential to consume an adequate amount to benefit from EPA and DHA.

Fish oil doesn't contain ALA. This is, though, the only essential omega-3 incapable of being produced by itself in the body.

While fish oil is an excellent source for both EPA and DHA, worth mentioning is that there could exist other sources for them than in omega-3s. For instance, one can get vegan sources of DHA from algal-based supplements. Actually, the human body can turn plant ALA into EPA and DHA, though very inefficiently.

Put another way, fish oil is heavily dense in omega-3s, primarily EPA and DHA. But that doesn't mean the same thing when one is using a term like 'omega-3 fatty acid.' Omega-3 means ALA, EPA, and DHA combined, while fish oil refers to only one of the sources: EPA and DHA alone. While fish oil supplements are very successful and popular among people who want to increase their intake of omega-3s, they really aren't the only avenue through which one could tap into these very vital nutrients.

Which is better: Fish Oil or Omega-3?

Thus, it is clear that, although fish oil is a rich source of omega-3s, not all omega-3s originate from fish oil. This is then the main difference between the two. Fish oil and especially, fatty acids EPA and DHA are beneficial for the body. Omega-3, however, can be sourced from different kinds of supplements. While they may derive from fish oil, they can also come from algal oil, which is sourced from vegetables or krill oil.

Read More: Health Benefits of Krill Oil

As far as the issue of absorbability is concerned, omega-3s as found in fish oil in the form of triglycerides may be absorbed better than those in omega-3 supplements which are in the form of ethyl esters. However, this can also differ in the certain product and how the formulation works.

Some of the important aspects that one has to consider when selecting the benefits include the following; When deciding between fish oil and omega-3 supplements, consider:

• Dietary preferences: If you eat plenty of oily fish (salmon, tuna, sardines) twice a week, you likely get enough omega-3s and may not need supplements. Opt for fish oil supplements if you don't eat much fish. If you are a vegetarian or a vegan, you must take omega-3 supplements derived from plants.
• Sustainability: Not all fish oil production is environmentally friendly and good. However, the advice would be to opt for products that come from sustainable sources.
• Purity: Fish oil has some side effects like it can contain some materials like heavy metals sometimes. Select products that have undergone purification and have been tested for quality by other companies.
• Cost: Fish oil in this sense is usually cheaper than the other omega-3 supplements on the market.

Recommendations for Different Groups

For the general population, either using fish oil or omega-3 typically would be good for them. According to the American Heart Association, people should consume fatty fish at least twice a week or think about incorporating fish oil supplements if they do not eat fish.

Supplementation with DHA may be useful for pregnant women and children as this nutrient is necessary for the development of the fetal brain and cognitive function in early childhood. But remember to follow the dosage instructed by the doctor to avoid any side effects to the mother or fetus.

For a person who has conditions such as high triglyceride levels, then a high dosage of EPA and DHA could be advised. It is advisable to consult with your healthcare provider before introducing any supplement to your diet.

Ways to Include Fish Oil in Your Meal Plan

A general daily intake of EPA and DHA of approximately 250-500 mg is normally advised. When considering how much fish oil per day to take, this amount can typically be achieved by consuming fatty fish at least thrice a week or by taking fish oil supplements.

If one chooses to use supplements, it is advisable to do so with a meal, in particular, a meal with some fat content for better assimilation. Some people have observed a problem of fishy smell on their breath after taking this supplement, the problem can be solved by going for enteric-coated capsules Or one can refrigerate the supplement.

Opinions of Specialists and Latest Studies

The current scientific evidence shows the efficiency of omega-3 fatty acids in benefitting heart health; the FDA permits a qualified statement on EPA and DHA omega-3 fatty acids having possible effects of decreasing the risk of coronary heart disease.

It is stated that current research is being conducted regarding the positive effects of omega-3s in the brain, psychological conditions, cognitive capabilities and inflammation. However, more research is needed to further establish all the benefits that omega-3 has to offer.