Is your fish oil supplement top-notch quality?

Deciding to take a daily fish oil supplement to provide your body with a consistent supply of the important omega-3s EPA and DHA probably feels like a pretty beneficial move for your health and well-being—and it is.

"We know from published research that over 90% of Americans fail to consume the minimum amount of oily fish recommended for general health, just two servings a week," says nutrition scientist Ashley Jordan Ferira, Ph.D., RDN, mbg's director of scientific affairs. "To mind this massively widespread nutritional gap, a potent omega-3 product taken daily makes a whole lot of sense."*

However, which supplement you choose is important for a number of reasons, ranging from the potential health benefits you experience to the health of the world's oceans.

And given the vast number of brands and different fish oil supplement options out there, vetting and selecting a product can feel like a much bigger task than initially meets the eye.

We've taken the guesswork out of the process by creating our omega-3 potency+ using the highest standards of quality, purity, and sustainability possible.

This deeper dive breaks down seven key components that separate truly cream-of-the-crop fish oil supplements from the crowd so that you can ensure the supplement in your routine aligns with your health and sustainability values. Here's what to consider:

1. Omega-3 source

Sure, you know that your fish oil supplement is made from fish—but what kind of fish, and from where?

You might not think it matters much, but some types of fish are actually richer in omega-3s than others—and a supplement sourced from a single type of omega-3-rich fish has some perks.

"Sourcing a fish oil product from a bunch of different types of fish from fisheries all over the world is not ideal," explains Ferira. "Not only is the carbon footprint way higher, but it's much harder to control the quality, purity, and oxidation of multiple fish oils combined into one mix." (More on those factors in a bit.)

On the flip side, a streamlined single-species fish oil product can control these factors with more ease and intentionality. Ferira's preference: anchovies, which are some of the most omega-3-rich fish in the world. She's partial to the wild-caught, cold-water variety.

Look for a fish oil supplement that lists a single type of fish as its source if you want to avoid a hodgepodge of different fish (potentially from all over the globe) from being smushed into a single product.

mbg's omega-3 potency+ goes even beyond this by fingerprint-verifying (via magnetic resonance technology) the fish species and its origin through a third-party testing and certification process called ORIVO.

"We literally ship our omega-3 potency+ softgels to Norway, so the state-of-the-art technology of ORIVO can independently verify our fish species and origin," Ferira explains. Very few other fish oil products take this extra step, especially in the U.S., notes Ferira.

2. Omega-3 form

Beyond the actual source of the omega-3s in a fish oil supplement, you also want to get a sense of the form of those healthy fats.

"For fish oil, the triglyceride form is where it's at," Ferira says. "It's at the top, and the other forms on the market are slightly or significantly inferior." The other forms out there: ethyl ester, phospholipid, or free fatty acid form.

"The triglyceride form is how marine omega-3 fatty acids EPA and DHA are found in the fat of the fish—and how we consume and absorb fat in our diet," explains Ferira.* "In other words, it's the form found in nature and native to the fish." This means that the triglyceride form is also the most bioavailable, aka the easiest for your digestive tract to absorb and your cells to then use.*

Many of the products out there offer omega-3s in ethyl ester form, which isn't necessarily a problem but does mean that you'll need to pop your softgels alongside a meal that contains some fat to promote optimal absorption, Ferira explains.*

Free fatty acid-form omega-3s, finally, don't raise EPA and DHA levels in the body as effectively as triglyceride3, she notes per the science.*

3. Potency

Potency refers to how much of the key nutrient(s) or active ingredients a supplement contains, which (no surprise here) is directly tied to the efficacy of that supplement.

"For omega-3-rich fish and their oils, the active ingredients we're concerned about for potency purposes are the marine omega-3s EPA and DHA," says Ferira. "These are the bioactive (read: biologically active) lipids in the body and confer antioxidant and anti-inflammatory properties.

They are critical for cellular function and signaling and ultimately positively impact health from our heart and joints to our brain and eyes."*

While many fish oil products display the milligrams of total fish oil or omega concentrate in a big font on the front of their label, it's the specific milligram amounts of EPA and DHA that really matter. (It's misleading for brands to advertise those other numbers because they often make you think you're going to get more EPA and DHA than you really are.)

"Turn over your bottle and look for these line items [EPA and DHA] in the Supplement Facts panel and add them up," Ferira suggests. Their sum is the true potency of your product, which ultimately determines the benefits you reap.*

Most adults should shoot for a minimum of 500 milligrams of EPA plus DHA per day, says Ferira.

She explains that this is the approximate daily omega-3 equivalent for the American Heart Association's recommendation for folks to consume at least two servings of seafood (like oily fish) a week.*

That's your starting point. In fact, science demonstrates the benefits of higher levels of daily omega-3 intake.

Therefore, it may be beneficial to opt for an even more potent fish oil supplement option that offers 1,000 milligrams or more—especially if you're looking to support cardiovascular health and function over the long term, specifically, she says.* (mindbodygreen's omega-3 potency+ earns its name by providing 1,500 milligrams of EPA plus DHA in each serving, which is the omega-3 equivalent to eating a serving of oily fish every day [anchovies, for example].) A fish a day...

4. Quality & purity

Reputable brands invest in the quality of their supplements, from the raw materials to the finished product.

For fish oil, in particular, purity is of utmost importance, which means that levels of heavy metals, dioxins, furans, and PCBs should be as low as possible.

"One of the main benefits of fish oil is that you get to consume fish but minus the contaminant load because the fish oil should go through state-of-the-art processes to be purified," says Ferira.

Manufacturers can also minimize oxidation (or spoilability) of the fish oil through investing in advanced technologies, resulting in a clearer oil.

"Like any oil (including the olive oil you cook with), rancidity can be a major issue if quality-control parameters are not top-notch," Ferira highlights. "Practically, this [more oxidized, rancid oil] means a more yellow fish oil and a fishier smell."

Continue reading the full article by Lauren Del Turco, CPT, here.

Give omega potency+ a try using code HEALTH15 at checkout for 15% off your first order!

With gratitude, 

Your friends at mindbodygreen

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

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