You’ve heard and read about all the benefits of fish oil and you have decided that you want to get started on a daily regimen. You have decided that you want to take fish oil pills as opposed to fish oil concentrate or fish oil capsules.
But as you shop around, you realize that there are numerous brands on the market and it starts to become a little confusing. Here are some pointers that will guide you in the right direction as to which fish oil pills are best for you.
1. How safe are the fish oil pills you are looking at?
Fish oil pills are made from fatty fish tissue. It has come to light in recent years that some kinds of fish, and those fished from certain waters come with high levels of contamination. The toxins range from mercury to PCB’s and are known to cause long term damage to health and even death. You should find out the source of the fish oil pills that you think are a good option, and also find out the types of fish that the pills are made out of.
Fish like tuna, mackerel and bass are known to have toxin levels on the higher side. Fish from waters that are known to be contaminated are also likely to have toxins. As a standard measure that you can use, the larger the fish that was used to make the pill, the higher the chances are that it has contaminants. Large fish live for longer periods and have a higher chance of consuming and accumulating toxins unlike smaller fish. Some fishing spots around the world are also said to have very clean waters. Norwegian waters, for example, have this reputation.
2. What side effects may you suffer from taking fish oil pills?
They are not many and are not severe unless you overdose, but they are there. You will burp a fishy taste; you may have acidity, diarrhoea and bloat. Some fish oil pills are flavoured and you may not experience these problems. If you are looking at options, fish oil capsules are one; the exterior coating of the capsules makes them slow release and thus more gentle on your stomach. Liquid fish oil or fish oil concentrate is known to have minimal side effects if it’s frozen and then taken cold.
Remember also that the quality of the fish oil tablets or pills that you choose will determine the side effects that you suffer. The greater purity the fewer side effects for you.
3. What’s the Recommended Daily Dosage?
Like any other supplements, fish oil pills will come in different dosages. Some will require you to take a pill 3 times a day and others only once. Depending on what you are trying to achieve, your dosage may vary too. For example, if you have arthritis, you may have to take more than if you are just supplementing to stay healthy.
When starting out, you may want to consider the 3 times a day pills because then you will know how they affect you and you can reduce on dosage if you need to. As your body gets more and more accustomed, you can increase your fish oil dosage to the recommended level.
4. What’s the Fish Oil Concentration?
Fish oil pills come at different concentrations. There are 3 known types: cod liver oil, food grade level and pharmaceutical grade fish oil. Pharmaceutical grade come at the highest concentration and is the purest form but is more expensive because of the intense purification that the fish oil goes through. If you can afford them however, they are your best bet for high concentration and low risk.
5. Does the Packaging show an IFOS Rating?
IFOS is a North American body that has drawn strict standards to certify the type of fish oils that are out in the market. A fish oil pill supplement with an IFOS mark is definitely better than one without.
Don’t be intimidated by all these things that you have to check before you buy your fish oil pills; some of these are actually good for you to check up even with other supplements you may be taking to ensure that you are getting only the best.