Disclaimer: The following info is for educational purposes only & not intended to diagnose any illnesses. Always consult your healthcare provider for medical advice. Get my recommended premium fish oil supplement here. Use the coupon code "CURBSUGAR" for a one-off 15% discount for first time customers of Xtendlife!. I may earn commissions if you make purchases through links on this page.
I hope this fish oil guide becomes the most consequential article on this site.
I say this because, from my reading and experience about fish oil, it is the most beneficial supplement anyone can take.
Big pharmaceutical companies realizing how amazing fish oil is, have attempted to patent Mother Nature by selling Lovaza, a prescription fish oil product.
So what is in about fish oil that is so consequential that even Big Pharma has gotten involved?
Well, fish is the best source of omega 3s, among the most healing and preventative nutrients known to man.
Consuming a fish oil supplement is a convenient way to get these nutrients.
This supplement has been studied extensively for decades and is linked to numerous health benefits, from head to toe.
I have experienced a calculable health benefit from taking fish oil, something which I will discuss later. I strongly believe I have gained other benefits that I have not yet calculated or are not visible to the naked eye.
The scope of these benefits leads me to conclude that if there were a law stating that each person could only take one dietary supplement I would choose fish oil
Omega 3s, whether you get them in fish oil, or from a vegan-friendly source, are essential fatty acids, meaning our bodies cannot make them. We must get them in our diets and should do so if we are serious about optimizing our health.
Yet, as I discuss here, many people in America and other Western countries have poor intakes of omega-3s.
Why is this?
I will answer this question shortly, but first, I will outline the amazing health benefits of omega-3 fish oil.
I will also detail what to look for in a high-quality fish oil supplement such as this one by Xtendlife later.
Omega 3 fish oil is truly Mother Nature’s miracle supplement. Its health benefits are so extensive that it is insane not to include it in your daily diet.
Here are just a few of the major health benefits you could experience with long-term supplementation:
Heart Health
One of the most well-known benefits of fish oil is its positive impact on heart health. Omega-3 fatty acids have been shown to:
Decrease Risk of Heart Disease: Studies indicate that populations with high fish consumption have lower rates of heart disease. Omega-3s help reduce inflammation and improve endothelial function (the lining of blood vessels), which is critical for cardiovascular health.
Lower Triglycerides: Omega 3 fish oil can significantly reduce triglyceride levels in the blood, a significant risk factor for heart disease.
Reduce Blood Pressure: Regular consumption of fish oil may help lower blood pressure in people with hypertension. I can speak to this because without changing my exercise regimen, my fish oil intake reduced my average blood pressure from 135/78 in my mid-40s to 115/72 – 118/75 in my early 50s.
The key to this reduction is taking a high enough dosage. I discuss dosage further down.
Improve Cholesterol Levels: Fish oil can increase HDL (good) cholesterol while lowering LDL (bad) cholesterol levels. Lowering LDL reduces the risk of cardiovascular death, heart attacks, strokes, and the need for cardiac catheterizations or bypass surgeries.
Metabolic Health
Omega 3 fish oil may also play a role in improving metabolic health by:
Improving Insulin Sensitivity: Omega-3 fatty acids can enhance insulin sensitivity, which helps regulate blood sugar levels and may reduce the risk of type 2 diabetes.
Inflammation
For instance, Eicosapentaenoic acid (an omega-3 fatty acid) is found in significant amounts in the membranes of immune cells, such as macrophages and lymphocytes. It plays a role in modulating inflammatory responses which will help reduce the occurrences of diseases of aging.
Brain Health
As a youngster, my grandma used to tell me fish is good for the brain in her attempt to get me to eat fish. I thought she was talking nonsense.
Boy – was I wrong.
The brain is composed mainly of fat, making omega-3 fatty acids essential for brain health.
Some of these health benefits are as follows:
Cognitive Function: Docosahexaenoic acid (DHA – one of the major omega-3 fatty acids) is a vital brain tissue component linked to improved memory and learning abilities. Studies show that higher DHA levels are associated with better cognitive performance.
Neurodegenerative Disease Prevention: Regular fish oil intake may lower the risk of neurodegenerative diseases like Alzheimer’s by protecting brain cells from damage and supporting overall brain function.
Alleviating Symptoms of Depression: Research indicates that omega-3s can help improve mood and reduce symptoms in individuals with depression. Eicosapentaenoic acid (EPA – the other major omega-3 fatty acid) is particularly effective in this area.
Eye Health
The fatty acids in omega-3 fish oil are crucial for maintaining eye health.
They may help:
Prevent Age-Related Macular Degeneration (AMD): This condition is a leading cause of vision loss in older adults. Omega-3s have anti-inflammatory properties. Inflammation can damage the cells in the eyes, so reducing it may help protect against AMD.
Support Retinal Health: Omega-3s can also improve blood circulation in the eyes. Better blood flow means that the cells in the retina receive more nutrients and oxygen, which is essential for maintaining healthy vision.
Furthermore, DHA is a major structural component of the retina. Furthermore,
Skin Health
Omega 3 fish oil can also benefit skin health by reducing inflammation and conditions like eczema and psoriasis.
Fish oil also supports skin barrier function, helping to keep skin moisturized and reducing the appearance of wrinkles.
Pregnancy and Child Development
During pregnancy, omega-3 fatty acids are vital for fetal development.
Specifically, DHA is essential for developing the fetal brain and retina.
Pregnant women who consume adequate omega-3s may have children with better cognitive outcomes.
Reduced Risk of Allergies
A study from the University of Rochester Medical Center found that omega-3 fatty acids in fish oil can reduce the production of IgE antibodies, which are responsible for allergic reactions and asthma symptoms. This effect was observed in patients with mild asthma.
Inflammation-Related Diseases
Omega-3 fish oil has powerful anti-inflammatory properties. Consuming it regularly may reduce the severity of chronic inflammation diseases such as arthritis and inflammatory bowel disease.
Weight Loss
Some studies suggest that omega-3 fatty acids enhance fat burning. A study found that when healthy adults took 3 grams of fish oil per day for 12 weeks, their metabolic rate increased by an average of 5.3%
Fish oil may also aid in weight loss by promoting fat oxidation and reducing appetite.
However, a healthy diet and exercise program is the best way to lose weight.
By taking a high-quality fish oil supplement, not only may you get an edge in your weight loss journey but you may also experience a variety of other health benefits.
A review of 58 studies indicated that most people do not consume adequate omega-3 fatty acids, leading to global deficiencies. The findings showed that omega-3 intake and blood concentrations fall well below recommended levels, which increases the risk for chronic diseases.
Data from the National Health and Nutrition Examination Survey (NHANES) reveals that dietary intake of omega-3s in America is consistently low.
An analysis of 2011-2012 NHANES showed that 90% of Americans were below the recommended intake of 250 mg DHA and EPA. This trend was observed across all age groups, genders, and ethnicities, with particularly low intake among younger individuals and women
Why are so many people deficient when fish oil is so good for the body?
Let us explore possible reasons.
The Fishy Smell
One of the main reasons so many people are deficient in omega 3s is their unwillingness to take fish oil supplements due to the “fish oil burps” (aka “repeating”) that often occur when doing so.
These burps occur because the fish oil releases gases into the digestive system, producing an unpleasant taste and odor that can linger in the mouth.
As a child, I often had fishy burps and breath shortly after ingesting cod liver oil capsules. Those experiences were unpleasant.
Imagine talking to your friends or the man or woman of your dreams with fishy breath.
No wonder many people refrain from taking a cod liver or fish oil supplement.
Fortunately, the fish burp issue, which is more common in low-quality fish oil supplements, can be severely minimized if not at least 95% avoided.
One way manufacturers try to minimize the fishy burps is to cover their fish oil with enteric-coated softgels.
These softgels are designed to dissolve later in the non-acidic environment of the small intestines, thus reducing the potential for fishy burps.
Non-enteric coated fish oil soft gels may dissolve too early in the digestive tract, especially in the stomach’s acidic environment. This early digestion is more likely to cause fishy burps.
My top fish oil recommendation, Xtendlife Premium Omega 3 with Ubiquinol, is not enteric coated and yet gives minimal repeats.
I contacted Xtendlife via email to find out why its premium fish oil supplement was not enteric-coated.
This is what their rep said in part in response to my email:
“I am happy to explain that Xtendlife’s Omega 3 Fish oil supplements are not enteric coated, as this is not actually required and can negatively impact absorption. In the stomach, gastric lipase mixes with and emulsifies fats. This is a key step in fat digestion and eventual absorption in the small intestine……….We have only had reports of fishy burps when our O3’s are consumed with a hot beverage or large meal heavy in fat, which we do not recommend.”
With further digging, I saw that there are potential drawbacks to enteric-coated fish oil capsules.
Firstly, the enteric coating could chip and thus fail to prevent burping.
Secondly, unscrupulous manufacturers who produce low-quality omega 3 supplements could use the enteric coating to mask the smell of rancid fish oil.
Thirdly, the coating could also negatively affect the bioavailability of the fish oil.
Although rare, some people pass enteric-coated fish oil capsules right through their digestive system into the toilet bowl.
To Xtendlife’s point, enteric-coated capsules may prevent a small amount of gastric lipase, which plays a role in the emulsifying and digestion of dietary fats, including fish oils. Gastric lipase in the stomach could enhance the bioavailability of omega-3 fatty acids. 1
However, there is research indicating that the uptake of EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid – the primary beneficial nutrients of fish oil) from enteric-coated fish oil capsules is not significantly affected when compared to capsules not coated in this manner.2
Put another way, some research indicates no meaningful difference in absorption between enteric-coated and non-enteric-coated capsules.
Back to the point of fishy burps, the most important way to avoid them is to consume only a high-quality fish oil dietary supplement. Quality is largely affected by preventing rancidity and removing contaminants from the oil that comes from the ocean.
When the oil is close to expiration or rancid (due to heat, light, and oxygen), the occurrence of burping will vastly increase. I strongly suspect the cod liver oil I consumed as a child was rancid which is why it made me burp so much.
Fish oils not produced under strict conditions, typically in a manufacturer’s attempt to cut costs, will go rancid more quickly.
Fish oil production ought to happen in an environment without oxygen to keep the oil as fresh as possible. This environment is critical because oxygen will react negatively with the oil (oxidation).
When fish oil is stored in large barrels, any oxygen left in the barrels is removed with nitrogen, an inert gas. This method, known as “nitrogen flushing,” offers a natural alternative to using chemical additives to prevent rancidity.
However, “nitrogen flushing” can be challenging to implement, and since the Food and Drug Administration (FDA) does not require it, many manufacturers skip this step.
The Global Organization for EPA and DHA Omega-3s (GOED) prefers the “nitrogen flushing” technique for producing quality fish oil supplements.
Xtendlife, which is a proud member of GOED, uses what it refers to as “nitrogen blanketing,” from fish oil extraction to encapsulation in the production process. As you will see later, this company uses a very advanced process to “clean” its fish oil so that consumers get the freshest product possible.
You can pick up the Xtendlife Premium Fish Oil supplement here and get 15% off your first order.
In my experience, consuming fish oil capsules with a light meal virtually eliminates fishy burps. Most manufacturers, including Xtendlife, recommend taking fish oil with food.
Fat Is Bad For You
Another possible reason for the widespread omega-3 deficiency is the prevalence of the low-fat diet message which painted fats as bad for decades.
This anti-fat messaging plausibly led to people distrusting beneficial fats like omega-3s. This ” fats are bad” approach isn’t true or healthy.
Yes, there are “bad fats” like some saturated fats, hydrogenated and trans fats, which can contribute to serious health issues like heart disease, stroke, and cancer.
However, there are also “good fats” like unsaturated fats, found in almonds, olive oil, and fatty fish (mackerel, sardines, salmon, and tuna), which can help your heart, fight disease, and even support healthy brain function.
Omega-3s, more accurately described as polyunsaturated fat, are considered good fats. You can see the difference between people who consume more of these kinds of fats and those who eat a lot of unhealthy fats.
For example, those on a traditional Mediterranean diet (rich in fatty fish, beans, nuts, and olive oil) live longer, healthier lives than those on a modern Western diet, which is typically high in omega-6s (foods that cause inflammation).
Research indicates that people who adhere to a Mediterranean diet experience lower levels of inflammation and improved biomarkers for health, contributing to a lower risk of diseases such as cardiovascular disease and cognitive decline. 3 4 5
Bottom line, embrace the good fats like your omega 3s.
Essential fatty acids are fats the body needs but can’t make. They consist of tiny building blocks called molecules.
These molecules have particular parts called double bonds. Because of these double bonds, these fats are usually liquid at room temperature.
There are two main types of essential fatty acids:
- Omega-3 Fatty Acids. These are crucial for various bodily functions and include alpha-linolenic acid (ALA), EPA (eicosapentaenoic acid), and DHA (docosahexaenoic acid).
ALA is plant-based and is found in foods like algae (some species), fish, flaxseeds, chia seeds, and walnuts.
EPA and DHA, found primarily in fish, have excellent anti-inflammatory properties. They are also present in blue algae and eggs and plant-based products fortified with EPA and DHA.
2. Omega-6 Fatty acids. These fats are also essential for health and include linoleic acid (LA) and arachidonic acid (AA). They are commonly found in nuts, processed foods, meats, seeds, and vegetable oils.
Small amounts of naturally occurring LA are also in fish and fish oil by extension
While these EFAs play essential roles in the body, an excess of omega-6 relative to omega-3 can lead to inflammation. In an ideal world, we should be consuming a 1:1 ratio of EFAs omega-3 to omega-6.
However, in Western societies in particular, most people eat plenty of foods with omega-6 fats but not enough omega-3 fats. The ratio of omega-6:3 consumption in the U.S. is more like 16:1.6
This high level of omega-6 consumption will lead to excessive inflammation in the body, leading to all sorts of diseases of aging such as diabetes, hypertension, heart disease, and obesity.
To optimize your health, you should minimize your intake of omega-6 fats and increase your consumption of omega-3 fats, primarily EPA and DHA.
Even if you are already consuming more omega 3s than the average person, but you are also consuming too many omega 6s via processed foods, the latter will overwhelm the circulating EPA and DHA in your body.
Just imagine how much healthier societies would be if people paid more attention to the imbalance in their EFAs. Plus, healthcare costs would likely decrease because there would be fewer people with Alzheimer’s, cancer, diabetes, heart trouble, strokes, etc to treat.
Not a day goes by that I do not get a healthy dose of EPA and DHA via a premium fish oil supplement. You shouldn’t either.
If you are a vegan, you would not consume fish or fish oil to get EPA and DHA into your body.
Your option is usually limited to consuming ALA, the plant-based form of omega-3s, to solve this problem. Chia, flaxseed, and walnut are go-to sources of ALA for vegans.
However, ALA has a significant drawback, the “conversion problem.”
The body’s ability to convert ALA to EPA and DHA is limited. Estimates suggest that only 1-10% of ALA is converted to EPA and 0.5-5% to DHA in healthy adults. 7 8
Changing ALA into EPA and DHA is even more challenging because ALA competes with LA (linoleic acid – an omega 6) for the same enzyme – delta six desaturase – in their metabolic pathway.
The delta six desaturase enzyme is crucial for the body to create various types of fatty acids, including the long-chain omega-3 fatty acids EPA and DHA from shorter-chain precursors like ALA. If there is a lot of LA in your body, it can take up the enzyme first, making it harder for ALA to convert into EPA and DHA.
Given this situation, what is the best way for vegans to get omega 3s in their diet?
Fortunately, there are now vegan EPA/DHA supplements derived from algae. This development avoids the “conversion problem.”
Xtendlife’s Premium Vegan Omega-3 is a powerful, plant-based omega-3 supplement, that offers a healthy level of DHA and EPA — ideal for those seeking a non-fish alternative.
Couldn’t people solve our omega-3 deficiencies by consuming more fish? Frankly, this would not be realistic and possibly pose a health risk.
I take 6 grams of omega-3s daily, which is much higher than the typical dosage recommended by fish oil manufacturers and U.S. health agencies.
I take this amount partly because Dr. Barry Sears, a famous biochemist and creator of the Zone diet, recommends this dose for heart health. Here is a link to his article about this on his website.
Another reason I take this dosage is that I rarely eat fish so my omega 3 intake from this source is minimal.
Also, like many people, I veer off a healthy diet from time to time by eating processed foods – a rich source of omega-6s and other unwanted substances. I also eat a lot of peanuts, although a nutritious food, is also rich in omega 6s. As previously mentioned, taking omega 3 fish oil helps to counter the effects of omega 6s.
I have long seen the American Heart Association’s recommendation (AHA) that people eat two servings of fish (particularly fatty fish) weekly.
For reference, 4 to 5 ounces of Atlantic salmon provide 3 grams of omega-3 fatty acids according to the AHA. That equates to around 1.5 servings of fish. Therefore two weekly servings of fish is about 4 grams of omega 3s.
Based on the poor Western diet, I strongly believe that the standard AHA recommendation is inadequate. Earlier, I presented studies showing that most people are omega 3- deficient which confirms my belief.
Furthermore, if you have certain conditions, it is likely that you would need to take more than the standard recommended dose of fish oil.
For instance, in 2019, the AHA issued a separate advisory that said taking 4 grams daily of prescription fish oil was a safe and effective way to lower triglycerides, the most common fat in the body.
An analysis published in the June 2023 JAHA found that taking more than 2 grams per day of EPA and DHA combined in supplement form may lower triglycerides and non-HDL cholesterol (but not LDL cholesterol). Non-HDL level is equal to total cholesterol minus HDL, the latter being the “good” cholesterol that assists the body in eliminating some of the harmful LDL.
A 2022 analysis published in the Journal of the American Heart Association (JAHA) found that consuming 3 grams of EPA and DHA daily, in food or supplement form, maybe the ideal dose to help lower blood pressure.
In my case, that was not an ideal dose for my high blood pressure. When I was taking 3-4 grams of omega-3s daily, my blood pressure did not improve. I had to double that dose for my blood pressure to come back into normal range.
The existence of these various recommended dosages impresses upon me four main points:
Firstly, it is a good idea to test your omega-3 levels to determine whether your levels are low.
This testing company, founded by Dr. Bill Harris, an internationally recognized expert on omega-3 fatty acids, can send you a home omega 3 testing kit.
When you get the kit, you will use it to give yourself a simple finger prick. After that, you will post a small blood smear to them for analysis.
Your results will fall within a scientifically based omega 3 index the company formulated. Where you fall determines whether your omega-3 levels need improvement.
A calculator on the company website can also tell you what your recommended omega-3 dosage is based on your test results.
Secondly, given the nutritional deficiencies of the Western diet, the standard dosage of fish oil recommended by both health agencies and fish oil manufacturers is low.
My standard dose is 6 grams daily. I go higher if I eat a lot of nuts or when I slip up and eat too many processed foods.
Thirdly, if you have a health condition like hypertension or high cholesterol, your omega-3 fish oil intake would likely need to be higher than the standard fish serving/omega-3 dose recommended by the AHA and fish oil manufacturers.
Fourthly, if I hear people complain that fish oil does not work it is a big possibility that the dosage and/or quality of the products are low.
I will discuss the quality/purity of the fish oil in the next two sections.
Some people like me rarely fish because we do not like it very much. Other people love fish but cannot tolerate eating it more than a few times a week.
My standard dose of 6 grams of omega 3s daily (based on Dr. Barry Sear’s recommendation), equates to about 3 servings of fish daily.
Who eats 3 servings of fish daily for life? I suggest it is very few people who if any.
And if you have a condition, like high triglycerides, you would need to consume 4 grams daily of prescription fish oil as per the AHA recommendation, which is equivalent to two servings of fish daily.
So I ask – who consumes two servings of fish daily for years? Very few people if any I reckon.
Even if your level of fish consumption is higher than average, your omega-3 levels could still be suboptimal. Often overlooked is that fishes, depending on their types and diets, have varying degrees of omega-3 fatty acid levels.
So it remains a good idea to get your omega 3 levels tested and then pick up Xtendlife’s Premium Fish Oil with Ubiquinol.
There is another important reason why eating an adequate amount of fish daily instead of taking fish oil is not feasible in our current environment. That is the level of contaminants in fish.
A study found that over 27% of fish from various streams in the United States contained mercury levels exceeding recommended limits. 9 Human consumption of contaminated fish can lead to serious health issues, such as cancer and immune system disruption.
This newspaper article highlights the significant contamination of U.S. freshwater fish with PFAS, also known as “forever chemicals.” These chemicals have been linked to numerous health issues, raising concerns over the safety of consuming freshwater fish caught in U.S. waters.
The article also mentions that the median levels of total PFAS in freshwater fish were 278 times higher than those in commercially sold fish.
Numerous fish consumption advisories have been issued in the U.S. Most advisories focus on mercury and PCB contamination, indicating that these fish are compromised and their consumption should be limited or avoided.10
So it is highly recommended that you consume a highly purified fish oil supplement such as this one by Xtedlife to avoid these contaminants.
Due to the high levels of contaminants in waters and, by extension, in fish, consuming fish oil that is not well-purified would mean ingesting a potentially harmful amount of substances.
Therefore, you ought to consume fish oil products manufactured to strict standards.
How do you know these standards?
Reading the label won’t give you much more than a perfunctory statement saying that the product has been tested for various contaminants.
Manufacturers are not required to say how much contaminants are in their pills. So they don’t.
So, here is what you can do as a consumer to get more information on what’s in their products:
(a) Ask for a Certificate of Analysis (COA)
This is a formal document that provides detailed information about what is in your fish oil. You can find the lot number on the side of your fish oil bottle, then call the company and request them to send it to you by email.
While some manufacturers may provide this certificate, most might not.
If after asking a company refuses to send or simply states that its product meets all quality standards, perhaps it’s best to look for a different brand.
(b) Buy Products that are 3rd Party Tested
You can check the IFOS (International Fish Oil Standards) website. They serve as a resource for third-party testing of fish oil supplements and publish detailed analysis results online for public access.
Another third-party organization you could check is The Global Organization for EPA and DHA Omega-3s (GOED). They are a leading non-profit organization dedicated to promoting the omega-3 industry worldwide.
They provide valuable resources, including guidelines and testing protocols, to help ensure that omega-3 products are safe, effective, and trustworthy for consumers. They also conduct random testing on its members (the manufacturers who sign up to them)
Xtendlife is a proud member of GOED, the leading international organization that sets standards in the omega-3 industry. It has set its specifications even tighter than GOED’s specifications for impurities.
To ensure that each batch of its fish oil is the freshest possible, Xtendlife pays two independent-certified laboratories for testing – Cawthron Laboratories and AsureQuality.
It is important to bear in mind that no matter how high the manufacturing standards are, no fish oil product has zero contaminants. There will always be trace amounts (as close to zero as possible) of something.
Here is a brief discussion of various purification methods that manufacturers may use to remove contaminants from their fish oil:
Oil Refining
Oil refining is a basic method of purifying fish oil by applying heat to eliminate contaminants.
While this process ensures the oil meets federal safety standards, it is less effective at removing toxins than other purification methods.
The high temperatures can cause oxidation, degrading the oil’s nutritional value. Although oil refining does not reduce the amount of omega-3 fatty acids, it significantly impacts their overall quality.
One advantage, however, is that it preserves the oil in its natural triglyceride form instead of ethyl esters, making it more bioavailable in the short term. However, the heating process can also create unhealthy trans fats.
Steam purification
This method involves heating the fish oil with steam. The heat causes impurities, such as unwanted fats, toxins, and other contaminants, to evaporate or separate from the oil.
There are some drawbacks, though.
The process involves high temperatures, which can degrade heat-sensitive compounds. Also, this method may not effectively extract all desirable components from the raw material.
Enzymatic Hydrolysis
During enzymatic hydrolysis, enzymes like lipases are added to the fish material. These enzymes help break down the triglycerides (the main form of fat in fish oil) into free fatty acids and glycerol.
This reaction typically occurs at controlled temperatures and pH levels, which helps maintain the quality of the oil being extracted.
This method often yields a higher quality fish oil with better nutritional properties compared to other extraction methods. It preserves essential fatty acids like EPA and DHA, which are beneficial for health.
Two disadvantages are cost and production time.
The enzymes used in this process can be expensive, which may increase production costs. The process can also take longer than other methods, such as chemical extraction or heat-based methods.
Xtendlife Premium Fish Oil with Ubiquinol is manufactured using this advanced process.
Molecular Distillation: The Industry Standard For Cleaning Fish Oil
Molecular distillation is one of the most thorough methods for purifying fish oil.
One of the biggest benefits is that it can work at temperatures lower than regular distillation.
It utilizes these lower temperatures and high vacuum pressure to separate heat-sensitive compounds, minimizing thermal degradation and preserving their integrity.
This process minimizes the formation of trans fats while preserving the nutritional quality of the oil, ensuring that the final product is healthier, virtually free from harmful compounds (like heavy metals, dioxins, and PCBs), and has less odor.
The process is also fast, which is excellent because it prevents the delicate oil from breaking down and going rancid.
However, there are some drawbacks.
Molecular distillation changes the oil’s chemical structure from the more short-term bioavailable triglyceride form to the ethyl ester form.
Some manufacturers change the oil back into its original triglyceride form, a process called re-esterification, to highlight their oil’s improved bioavailability. You might see these fish oil capsules branded as rTG.
However, as discussed here, the advantage in bioavailability of triglyceride fish oils may not be so significant in the long run as to warrant the higher prices that manufacturers charge for them.
The most significant disadvantage of molecular distillation is heat, although it uses lower temperatures than conventional distillation. To create a higher concentration of fish oil as this process does, the more times the oil is subjected to high-temperature distillation.
Overall, molecular distillation works very well in producing clean and safe fish oil.
Xtendlife Premium Fish Oil with Ubiquinol is subjected to molecular distillation and the (more advanced) enzymatic action. This combination of purification methods avoids extreme heat and retains the oil’s essential components for health.
Supercritical CO2
Supercritical CO2 extraction is a new method for purifying and concentrating fish oil. This technology allows manufacturers to create highly concentrated and pure fish oils without heat.
While traditional methods require heating fish oil to over 350 degrees Fahrenheit for high potency, CO2 extraction works at just above room temperature.
In this process, low-concentration or crude fish oil is mixed with liquid CO2. The Omega-3 fatty acids dissolve into the liquid CO2, making it easy to separate and concentrate them from other fats and cholesterol. The CO2 can be recycled, which makes this method environmentally friendly.
In addition to CO2 Extraction, a step called CO2 Supercritical Chromatography can be used to concentrate further and purify the pre-concentrated oil. This ensures the removal of remaining traces of cholesterol in fish oil.
You can expect these two CO2 purification processes to result in a costlier product than would be the case with other purification methods.
You may meet the term “pharmaceutical grade fish oil” as you peruse the market for a fish oil supplement to purchase and wonder what it means.
First, let me tell you what it is not.
It is not a term embraced by the FDA or an official medical term.
It is a marketing term used to highlight the concentration and purity of fish oil.
Let us dig deeper into the concepts of concentration and purity as they relate to the term “pharmaceutical-grade fish oil.”
Pharmaceutical Grade Omega 3 Concentration
Many cheaper, “entry-level” fish oil supplements on sale in the big retail stores are low on omega 3s.
These products are akin to a brand new car that looks sporty but has a weak four-cylinder engine in it.
Take a look at the nutritional label below of one such brand. This product offers 400 fish oil softgels for just under $20.
As you can see, it has the term “Fish Oil 1000 mg” – printed on the label.
This term also appears prominently on the front label.
A consumer seeing that high amount of fish oil be impressed.
One capsule provides 1000 mg of fish oil for under $20. And there are 400 capsules in a bottle. What an amazing deal, right?
However, as you are now aware, the major health benefits of fish oil lie in its omega-3 content. The most beneficial fats in omega-3s are EPA and DHA.
From the label, you can see the total omega 3s in this product is just 300 mg. Of that amount the total EPA and DHA content is 250 mg.
So this product is only offering 30% omega 3s (300/1000 x 100). The other 70% (700 mg) is a blend of monounsaturated, polyunsaturated, and saturated fats – stuff your body does not need more of.
In other words, do not be taken in by “Fish Oil 1000 mg or whatever number. The omega 3 quantity is more important.
Some manufacturers claim their product is pharmaceutical grade at 50% omega 3s and higher. Truth is though, there is no official industry standard for what “pharmaceutical grade” is.
To be fair – the product mentioned above does indicate on the front label that it has 300 mg of omega 3s. But that number could easily be overlooked if consumers get too excited about the fact the product contains 1000 mg of fish oil.
Xtendlife Premium Omega 3 with Ubiquinol is slightly over 50% concentration and the truth is, there are higher concentrations on the market.
However, concentration is only one consideration as to what makes a supplement pharmaceutical grade. How the fish oil is produced is also critical.
Here is what Xtendlife had to say about this:
The concentration of EPA and DHA in fish oils can vary from between 8 and 80%. This depends on the source of the omega-3s, how the oil is processed, and the amounts of other ingredients included in the supplement. However, it’s not simply the higher the concentration the better. Our fish oil is a blend of highly concentrated fish oil (from Tuna) and natural fish oil (from Hoki). The concentrated tuna oil is extracted using a combination of molecular distillation and enzymatic action. This avoids the extreme heat and retains the important components of the oil for health. We blend the highly concentrated omega-3 oil (in natural triglyceride form) with our natural hoki oil (also in natural triglyceride form), so you get the most DHA and EPA, as well as other natural fish oil nutrients for health. And this has contributed to a positive impact on the oil’s anti-inflammatory properties.
Pharmaceutical Grade Purity Standards
All fish oil supplements sold are purified to some degree to remove contaminants that enter fish from the ocean.
Manufacturers cannot honestly claim that their fish oil supplements are pharmaceutical grade if they do not take purity seriously.
Most “pharmaceutical grade” fish oil manufacturers claim their products are at least molecularly distilled. This is the most popular form of purification because it produces a pure, concentrated product with less odor. And, it is relatively cheap to implement.
Some brands, typically more expensive ones, use more advanced forms of purification to remove even contaminants.
As previously discussed, Xtendlife uses molecular distillation and a more advanced process called enzymatic hydrolysis. This dual purification removes many contaminants while avoiding the bad effects that extreme heat has on the oil in the production process.
Their fish oil is also tested for contaminants by third-party labs. These labs provide added confirmation of the high safety standards of their supplement.
Click here to pick up the Xtendlife high-quality fish oil supplement at a 15% discount.
There are two major types of fish oil – ethyl ester fish oil (EE) and triglycerides fish oil (TG).
Some consumers may not be aware of these types but I feel you should be aware that a choice exists.
More On Ethyl Ester (EE)
Ethyl ester fish oil is a refined form of fish oil that has gained popularity for its health benefits, particularly due to its high content of omega-3 fatty acids. To create ethyl esters, the natural fats extracted from fish are treated with ethanol during processing. This method serves several purposes: i
Production Process: Ethanol acts as a solvent during the processing of fish oil, facilitating the conversion of natural fats from fish into ethyl esters. This transformation results in a more concentrated form of omega-3 fatty acids.
Stability: Oxidation can lead to rancidity, negatively affecting flavor, odor, and nutritional value. Ethanol helps create an environment less susceptible to oxidation. Using ethanol in a controlled reaction minimizes the fish oil’s exposure to air (oxygen), thereby reducing the likelihood of oxidative damage.
Cost-Effectiveness: Ethanol-based production of ethyl esters is often more cost-effective than other methods, allowing manufacturers to sell concentrated fish oil supplements at lower prices.
Some people have raised concerns about the use of alcohol in the processing of ethyl esters and the small amounts that may be left over in the fish oil. However, it’s important to understand that only a tiny amount of alcohol is generated—much less than in fruit juices.
More On Triglyceride Fish Oil (TG)
Production Process: In the production of triglyceride (TG) fish oil, the natural fats from fish are preserved in their original triglyceride form. This process maintains the natural balance of omega-3 fatty acids, such as EPA and DHA, without converting them into ethyl esters.
This means that TG fish oil supplements provide omega-3s in a form that is more similar to what is found in whole fish, which some studies show enhances absorption.
Superior Absorption: Human studies comparing the absorption of omega-3 fatty acids from TG and EE have yielded somewhat mixed results on whether TG is more bioavailable than EE fish oil.
Several studies (such as this one and this one) report no significant difference in absorption, while others (like this one and this one) suggest that the absorption of EE may be lower.
One study reported that the bioavailability was higher for the TG form vs. the EE form. However, it should be noted that these conclusions were based on a relatively short-term (2-week).
In contrast, a longer-term study published in 2016, found no significant difference in bioavailability with TG versus EE forms over 3 months.
To enhance the absorption of EE fish oil, I suggest you follow the standard recommendation of manufacturers which is to take them with a meal. This study published in the American Journal of Clinical Nutrition found that when subjects consumed meals containing either ethyl esters or triglycerides, the plasma concentrations of omega-3 fatty acids were similar after 24 hours.
To be blunt, all of the technical hair-splitting about EE vs TG obscures the key reason for taking omega-3 supplements, and that is to increase omega-3 levels in the body. Both EE and TG forms of fish oil satisfy this reason perfectly well.
There is a close relative to TG fish oil called re-esterified fish oil (rTG), which is the concentrated form of TG.
To achieve rTG, the natural fats of ethyl esters (EE) through a reaction with ethanol. This is followed by a re-esterification process, where the ethyl esters are transformed back into triglycerides.
Stability: Triglyceride (TG) fish oil is often considered more stable than ethyl ester (EE) fish oil, mainly because of its natural structure.
TG fish oil consists of three fatty acids linked to a glycerol backbone, which helps shield the fatty acids from oxidation and makes them less vulnerable to rancidity.
This means that TG fish oil can stay fresh and keep its nutritional value longer than EE fish oil, which has a structure with only one fatty acid chain that is more exposed and vulnerable to damage.
Do The Differences Between Ethyl Ester Fsh Oil or Triglycerides Fish Oil Matter?
The way the body handles fish oil (pharmacokinetics) can be slightly different depending on whether it is in the ethyl ester (EE) form or the triglyceride (TG) form.
When you take ethyl ester fish oil, your body breaks it down and rebuilds it into triglyceride form. This process takes a short time, but the body knows how to initiate an effective conversion.
Many consumers might miss this next point: what fish oil does for your body (pharmacodynamics) is precisely the same for both EE and TG fish oil. The health benefits you get from either form are the same.
Furthermore, there are voluminous studies on fish oil done with the ethyl ester without any concern for the form.
Which Form Should You Take – EE or TG?
Considering the abovementioned factors, the absorption level is the “key” difference between both forms.
You will need to decide if the possible slightly better absorbability of TG is worth the extra price you would pay for it. In my opinion, it is not.
Xtendlife Premium Fish Oil with Ubiquinol is in the TG form but for, me this is not a big deal. What I am more concerned about is what the product can do for my body, and in this regard, there is no difference between it and EE fish oil.
Over a decade ago, krill oil created a big splash in the supplement industry as it was touted as a superior alternative to fish oil.
Promoters emphasized krill’s superior absorption and antioxidant properties as reasons to switch from fish oil.
Should you make this switch or stick with fish oil?
Let us examine the claimed advantages of krill to help you answer this question.
Krill’s Superior Absorption
The primary argument supporting the superiority of krill oil over fish oil is that the omega-3 fatty acids, specifically EPA and DHA, in krill oil are predominantly found in phospholipid form.
Since phospholipids are similar to the structure of our cell membranes, the body can absorb them more easily without the need to change their form first, potentially leading to greater health benefits.
In contrast, fish oil typically contains omega-3s in either triglyceride or ethyl ester forms.
As previously discussed, the triglyceride form, while more natural and arguably better absorbed than ethyl esters, still requires enzymatic processing for optimal utilization in the body. Ethyl esters, in the short term, have lower bioavailability than the triglyceride form.
This means that krill oil could work “better” in our bodies because it doesn’t require extra steps to be used effectively.
Research does show that the omega-3s in krill oil are absorbed better by the body than those in fish oil.
This study showed that over 72 hours, blood concentrations of EPA and DHA were higher in those who took krill oil by approximately 30% (krill 89.08% − fish oil 59.15%).11
Another study provided participants with either fish oil or approximately two-thirds of the same amount of krill oil. Both treatments resulted in similar increases in EPA and DHA blood levels, despite the lower krill oil dosage.
Some in the scientific community are pushing back against studies showing krill is more bioavailable.
Krill studies are very small and numerous experts have concluded that there is insufficient evidence to demonstrate that krill oil is absorbed better than fish oil. 12
Additionally, while krill oil is shown to be better absorbed in a few studies, there is no evidence that it provides the body with greater health benefits than fish oil.
To that point, fish oil is the gold standard substance used to research the benefits of omega 3 on a population. There are no population-based studies for krill because no population eats krill other than whales and other sea creatures.
Many large studies have taken place over decades highlighting omega 3’s benefits on arthritis, Alzheimer’s, cancer, heart disease, etc. None of them use krill oil. The vast majority use fish oil.
Here is something to consider…
Large, traditional medical organizations such as the American Cancer Society, the American College of Cardiology, the American Diabetes Association, and the American Heart Association, have supported fish oil, not krill oil. These organizations are mostly funded by drug companies, so for them to support any supplement is a significant position to take.
Krill’s Antioxidant Properties
In researching krill, you may see headlines indicating that krill is 48x (or some even more outrageous number) better than fish oil. Wow – sounds amazing, doesn’t it?
Truth is, this figure is highly misleading.
Those headlines are typically referring to the presence of astaxanthin (an antioxidant) in krill. Unsurprisingly, many marketers have made a bigger deal of astaxanthin than is warranted.
The astaxanthin level in krill is quite low (so much so that some manufacturers add astaxanthin to krill oil during production to make the amount look more respectable).
For example, the astaxanthin in the leading krill brand (see the right label below) is a paltry 17 micrograms (mcg)/ 0.017 (milligrams) mg per capsule.
By the way, Xtendlife Premium Fish Oil with Ubiquinol contains 600 mcg (0.6 mg) of astaxanthin per serving (two capsules), which is equal to 300 mcg per capsule (see the left label below).
Although there is no recommended daily allowance for astaxanthin, most studies suggest a daily dosage of 2 mg to 12 mg to experience its health benefits.13 So, based on these studies, krill supplement astaxanthin levels fall dreadfully short of recommendations.
Fish oil does not contain many antioxidants (unless added during production), so claiming that krill oil is 48x better based on its astaxanthin content may seem reasonable on the surface
However, people buy fish oil and krill oil for their omega-3 content, not their antioxidant content. If you want to consume more antioxidants, there are cheaper ways to do this – like buying a vitamin C supplement.
Krill Is More Expensive
Krill oil is typically much more expensive than fish oil.
One reason is that krill can only be harvested at certain times of the year. Also, krill can go rancid a lot faster than fish so it must be caught and processed quickly – a scenario that increases production costs.
The leading krill oil label displayed above shows that the product contains only 90 milligrams (mg) of omega 3s per capsule, a minuscule amount. Even cheap fish oil sold at Costco may contain 3X or more omega 3s per capsule.
This krill product is priced at USD 41.82 excluding shipping for 130 softgels, which works out to – 41.82/90×130 = $0.003 per mg of omega 3.
Xtendlife Premium Omega 3 with Ubiquinol costs $29.50 for 60 softgels, each containing 550 mg of omega 3s. That works out to 29.50/60×550 = $0.0008 per mg of omega 3 – much cheaper.
Put another way, you would be paying roughly 4 times as much for the leading krill oil supplement.
When you consider…
The small (some say inconclusive) studies showing that krill oil is approximately 30% (or some such number) better absorbed than fish oil…
And the fact that fish oil is still well-absorbed as previously explained…
And the fact that cheap retail fish oil brands contain 3-10 times more omega 3s in each capsule than the leading krill oil capsule…
And the fact that fish oil provides all the health benefits krill oil does and also has more DOCUMENTED benefits given the numerous large studies on it over decades….
Is it worth it to spend 4X or more on krill oil?
Well, let’s find out…
Let’s say you bought a coffee maker for $50.
Then later, you find a newer model that brews coffee twice as fast but produces fewer cups of coffee than the older model. You decide to “upgrade” to the new model.
How much are you willing to pay for it?
a) $50
b) $100
c) $200
If you said $200, then you are ready to buy krill oil.
Cod liver oil has a long history of upsetting stomachs.
If you are a baby boomer you probably have “great” memories of the fishy burp, aftertaste, and breath that cod liver oil caused soon after you swallowed it.
For centuries, cod liver oil was used to battle arthritis, joint stiffness, rickets, tooth decay, and other ailments. Because it contains omega 3s, it can potentially provide the same amazing health benefits as fish oil.
But, there is a serious reason why you may want to avoid cod liver oil and take fish oil instead.
And that reason is the level of environmental toxins in cod fish.
In early 2010, an environmental group sued several fish oil manufacturers for selling polluted fish oil. It was big news.
The products named in the fish oil lawsuit were:
GNC Liquid Norwegian Cod Liver Oil
Nature Made Cod Liver Oil
Nature Made Odorless Fish Oil
Now Foods Double Strength Cod Liver Oil
Now Foods Salmon Oil
Now Foods Shark Liver Oil
Solgar 100% Pure Norwegian Shark Liver Oil Complex
Solgar Norwegian Cod Liver Oil
Twinlab Emulsified Norwegian Cod Liver Oil
Twinlab Norwegian Cod Liver Oil
Do you notice a pattern here? 6/10 of the products mentioned were cod liver oils. This is not surprising.
Cod liver is a bottom feeder and a scavenger which makes it ripe for toxins and waste products, such as chlorinated hydrocarbons, PCBs, and heavy metals. Botomfeeders eat near the seafloor where these contaminants settle.
Cod also has a long life giving it years to accumulate more and more environmental toxins. And of course, the livers of cod dishes store and process toxins so there is an increased risk to consumers.
If you choose to consume cod liver oil, then check if the manufacturer is a member of a reputable agency that sets purity standards for omega-3 products.
GOED is the premier agency in this area. It requires its members to produce products that meet strict quality standards. You can find its member list here.
Interestingly, many companies that sell cod liver oil have a history of not being GOED members. Conversely, many companies that produce fish oil, krill oil, and algae oil are members.
You will notice my fish oil recommendation, Xtendlife, is on the list.
For most of your life you have been told fat is bad and to avoid it like the plague if you want to stay lean and healthy.
Hopefully, this fish oil guide has helped you to realize that omega-3 fats in particular are not just good for your health but essential because the body cannot make them on its own. You must get them through your diet.
Omega 3s are good for every part of your body; your heart, eyes, skin, bones, etc.
In an ideal world, eating multiple servings of wild-caught fish is the best way to get omega-3s.
However, most people do not have the propensity to eat foods that are good for them regularly. It is just human nature.
Even fish lovers do not consume the required amounts of fish necessary to get enough omega-3s in their diets daily.
Furthermore, so many people have poor nutrition resulting in even poorer omega-3 levels.
So, it is a smart decision to get your omega levels tested to see where you are at. You can get a reputable home testing kit here.
Then, you should start supplementing with fish oil capsules manufactured to strict purity standards. I believe doing so will lower inflammation, the driver of old age diseases.
Xtendlife Premium Omega 3 is a high-quality supplement manufactured to strict purity standards. It also contains ubiquinol – a powerful antioxidant.
Fish Oil Guide References:
1. Jannat Bhangal. (2017). Ask an Expert with Warren Maginn: Enteric Coating – Thera Health. Thera Health. https://therahealth.com.au/ask-expert-warren-maginn-enteric-coating/
2.Schneider, I. (2011). Effect of gastric acid resistant coating of fish oil capsules on bioavailability of EPA and DHA. ScienceDirect. https://www.sciencedirect.com/science/article/abs/pii/S1756464611000132
3. Zupo R, Castellana F, Piscitelli P, Crupi P, Desantis A, Greco E, Severino FP, Pulimeno M, Guazzini A, Kyriakides TC, Vasiliou V, Trichopoulou A, Soldati L, La Vecchia C, De Gaetano G, Donati MB, Colao A, Miani A, Corbo F, Clodoveo ML. Scientific evidence supporting the newly developed one-health labeling tool “Med-Index”: an umbrella systematic review on health benefits of Mediterranean diet principles and adherence in a planeterranean perspective. J Transl Med. 2023 Oct 26;21(1):755. doi: 10.1186/s12967-023-04618-1. PMID: 37885010; PMCID: PMC10601192.
4. Mediterranean Diet Cuts Heart Disease Risk by Nearly Half – American College of Cardiology. (2024). American College of Cardiology. https://www.acc.org/About-ACC/Press-Releases/2015/03/04/16/36/http%3a%2f%2fwww.acc.org%2fAbout-ACC%2fPress-Releases%2f2015%2f03%2f04%2f16%2f36%2fMediterranean-Diet-Cuts-Heart-Disease-Risk-by-Nearly-Half
5. Angelo Campanella, Giovanni Misciagna, Antonella Mirizzi, Maria Gabriella Caruso, Caterina Bonfiglio, Laura R Aballay, Liciana Vas de Arruda Silveira, Antonella Bianco, Isabella Franco, Paolo Sorino, Claudia Buongiorno, Anna Maria Cisternino, Maria Notarnicola, Vito M B Guerra, Alberto R Osella, The effect of the Mediterranean Diet on lifespan: a treatment-effect survival analysis of a population-based prospective cohort study in Southern Italy, International Journal of Epidemiology, Volume 50, Issue 1, February 2021, Pages 245–255, https://doi.org/10.1093/ije/dyaa222
6. Simopoulos AP. The importance of the ratio of omega-6/omega-3 essential fatty acids. Biomed Pharmacother. 2002 Oct;56(8):365-79. doi: 10.1016/s0753-3322(02)00253-6. PMID: 12442909.
7. Gerster H. Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? Int J Vitam Nutr Res. 1998;68(3):159-73. PMID: 9637947. https://pubmed.ncbi.nlm.nih.gov/9637947/
8. Brenna JT. Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man. Curr Opin Clin Nutr Metab Care. 2002 Mar;5(2):127-32. doi: 10.1097/00075197-200203000-00002. PMID: 11844977.
9. Mary Jane Brown, PhD, RD (UK). (2018). Should You Avoid Fish Because of Mercury? Healthline Media. https://www.healthline.com/nutrition/mercury-content-of-fish
10. PCB.pdf. (2018). purdue.edu. https://www.purdue.edu/hhs/nutr/fish4health/HealthRisks/PCB.pdf
11. Schuchardt JP, Schneider I, Meyer H, Neubronner J, von Schacky C, Hahn A. Incorporation of EPA and DHA into plasma phospholipids in response to different omega-3 fatty acid formulations–a comparative bioavailability study of fish oil vs. krill oil. Lipids Health Dis. 2011 Aug 22;10:145. doi: 10.1186/1476-511X-10-145. PMID: 21854650; PMCID: PMC3168413.
12. Ulven SM, Holven KB. Comparison of bioavailability of krill oil versus fish oil and health effect. Vasc Health Risk Manag. 2015 Aug 28;11:511-24. doi: 10.2147/VHRM.S85165. PMID: 26357480; PMCID: PMC4559234.
13. Brendler T, Williamson EM. Astaxanthin: How much is too much? A safety review. Phytother Res. 2019 Dec;33(12):3090-3111. doi: 10.1002/ptr.6514. Epub 2019 Dec 1. PMID: 31788888.
Be First to Comment