The Ultimate Guide to Fish Oil: Benefits, Usage, and How to Choose the Best

What is Fish Oil?

Fish oil is derived from the fat of oily fish such as salmon, mackerel, and sardines. It is packed with three primary types of Omega-3 fatty acids:

• ALA (Alpha-linolenic acid): Found mostly in plant sources like flaxseeds, chia seeds, and walnuts, but can be converted into EPA and DHA in small amounts.


• EPA (Eicosapentaenoic acid): Known for its anti-inflammatory properties and heart health benefits.


• DHA (Docosahexaenoic acid): Essential for brain function and development, especially important for pregnant women and infants.

Health Benefits of Fish Oil

Scientific studies suggest that fish oil offers numerous health benefits, including:

• Heart Health: Fish oil helps reduce triglycerides, lower blood pressure, and improve circulation, thus supporting heart health.


• Brain Function: Supports cognitive performance and may reduce the risk of Alzheimer's disease and age-related cognitive decline.


• Joint Support: Reduces stiffness and inflammation in arthritis sufferers and improves joint mobility.


• Skin and Hair: Promotes hydration, reduces acne, and strengthens hair follicles, giving you healthier skin and hair.


• Mental Health: May help reduce symptoms of depression and anxiety, promoting better mental well-being.


• Prenatal Development: Fish oil is essential for a baby's brain and eye development during pregnancy.

How and When to Take Fish Oil?

To maximize the benefits of fish oil, follow these best practices:

• Take with Meals: Omega-3s are better absorbed when consumed with food containing fats, such as avocados, olive oil, or nuts.


• Avoid Empty Stomach: Taking fish oil on an empty stomach may cause digestive discomfort or fishy burps.


• Split the Dose: If taking high doses, divide them into smaller portions throughout the day to avoid stomach upset.

Choosing the Best Fish Oil Supplement

1. Source of Fish Oil

Choose fish oil from high-quality, deep-sea fish such as salmon, mackerel, or anchovies. Ensure that the fish oil comes from low-pollution waters to minimize contamination risks such as mercury and PCBs.

2. Purity and Certifications

Look for third-party tested products certified by reputable organizations such as IFOS (International Fish Oil Standards), NSF (National Sanitation Foundation), or GOED (Global Organization for EPA and DHA). These certifications ensure that the product is pure and free from harmful contaminants.

3. Fish Oil Concentration

The effectiveness of fish oil depends on the amount of EPA and DHA per serving. A daily intake of 1-2 grams is recommended for general health, but higher doses may be needed for specific health conditions such as high cholesterol or inflammation.

4. Form of Fish Oil

• Triglyceride (TG): This is the natural form of fish oil, which offers high bioavailability, making it easier for your body to absorb.


• Ethyl Ester (EE): This form is more concentrated, but it is less bioavailable than triglyceride fish oil.


• Re-esterified Triglyceride (rTG): A highly bioavailable form of fish oil, though it tends to be more expensive.

5. Storage and Stability

Store fish oil in a cool, dark place, away from direct sunlight and heat. Liquid fish oil should be refrigerated after opening to prevent oxidation and spoilage. This will help maintain the potency of the Omega-3 fatty acids.

6. Avoiding Fishy Aftertaste

If you're concerned about the fishy aftertaste or burps associated with fish oil supplements, opt for enteric-coated capsules or flavored fish oil options. These are designed to reduce the likelihood of fishy burps.

Comparison: Big Brand vs Local Brands

Brand	Omega-3 Content (per serving)	EPA/DHA Ratio	Purity Certifications	Source of Fish	Price (per bottle)
Daiken Bio (大研生醫)	1000 mg	EPA 180 mg / DHA 120 mg	IFOS, GMP	Wild-caught deep-sea fish (e.g., anchovies, sardines)	NT$ 650
Nordic Naturals	1250 mg	EPA 650 mg / DHA 450 mg	NSF, GOED	Wild-caught fish from Norwegian waters	USD $35
Nature Made	1200 mg	EPA 720 mg / DHA 480 mg	USP Verified	Wild-caught fish from the North Atlantic	USD $20
Omeganova	1500 mg	EPA 800 mg / DHA 700 mg	IFOS, GMP	Alaskan Pollock, anchovies	USD $50

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Final Thoughts

Fish oil is a powerful supplement with a wide range of health benefits. Choosing a high-quality fish oil product and taking it correctly can greatly enhance its effectiveness. Whether you're aiming to improve your heart health, boost brain function, or reduce inflammation, incorporating fish oil into your daily routine can be a game-changer.

Additional Resources:

• Fish Oil Recommendation


• Benefits of Deep Sea Fish Oil


• Fish Oil Effectiveness