- All fish oils contain omega-3s, types of polyunsaturated fatty acid which are essential for health.
- Fish such as mackerel, salmon, trout, sardines, pilchards and fresh tuna, which are known as oily fish, are the richest sources.
- Dr Carrie Ruxton, nutritionist for the Health Supplements Information Service, says: ‘There are different types of omega-3 fatty acids, but the key health benefits are believed to come from the very long chain omega-3s, called docosahexaenoic acid [DHA] and eicosapentaenoic acid [EPA].’
- The Food Standards Agency (FSA) recommends we eat a minimum of two portions of fish each week, one of which should be an oily fish (one portion is about 140g). This provides a daily intake of 450mg of EPA and DHA.
- Today many supplements will specify which type they contain and in what concentration.
- EPA and DHA have different roles in the body. Dr Ruxton says: ‘Studies suggest DHA is more important for the brain, retina and infant development, while EPA is more important for vascular health [blood vessels].’
- ‘The difficulty we have in the UK is that two-thirds of people don’t eat oily fish,’ she says. ‘The main source of long chain omega-3s in the diet is oily fish, and if we can’t get them from that, we need to consider a supplement to top up our diet.’
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