VITAMINS: OMEGA-3/FISH OIL SUPPLEMENT
Question: I am taking cod liver oil supplements to meet my omega-3 requirements. Is this the best way to get enough omega-3s into my diet?
Answer: Probably not.
Omega-3s are one form of what are called "essential fatty acids." Essential fatty acids play critical roles in our body and we must get some in our diets to survive.
Unfortunately, omega-3s are not present in all foods; even though we need only 650 milligrams of this type of fat each day, some diets do not provide enough. Fish is by far the best source of omega-3 fats: Two servings a week of fatty fish (for example, mackerel, salmon, sardines) provides more than adequate amounts. Free-range meat or eggs from hens fed special diets provide a little omega-3, but not nearly enough to meet daily requirements--unless you want to eat seven eggs a day! Therefore, some people look to supplements to meet their requirement.
Cod liver oil was one of the first omega-3 supplements to become available and does in fact contain large amounts of these essential fats. It also contains vitamin A, however, which can be dangerous when taken in large quantities. Because of this, most experts do not advise taking this supplement. Many other types of fish oil supplements are available that do not contain vitamin A, and they are probably a better bet.
Eating two servings of fatty fish each week is probably the best way to get your omega-3s. If you choose to go with supplements, make sure that they contain at least a small amount of vitamin E, which is necessary to prevent spoilage of these delicate fats. The essential omega-3 oils you should be looking for on the label are abbreviated as DHA and EPA. (Both are good.) Daily intake of DHA and EPA combined should be about 700 milligrams.
