The best source of omega-3 fatty acids is cod liver oil – MYTH

Cod liver oil is a trademarked name for oil obtained from the livers of fish from the cod family. This oil, in addition to omega-3 fatty acids, may contain fat-soluble vitamins, such as vitamins A and D.

For those looking for omega supplements in a more concentrated form, products with other fish oils are an excellent solution. These can include oils from pelagic fish or even krill.

The OSAVI brand offers many dietary supplements containing omega-3 fatty acids in the form of fish oils:

• Omega-3 EXTRA, 1300 mg

• Daily Omega, 1600 mg Omega 3

• Super Omega, 2900 mg Omega 3

• Super Strong Omega 3

Only people on a plant-based diet should supplement omega-3 – MYTH

Natural sources of EPA and DHA are fatty fish [4]. Of course, vegans and vegetarians do not consume such products, which makes them particularly vulnerable to omega-3 deficiencies.

However, even people who eat fish may not be consuming enough of them. An additional problem can be the quality and species. Fish sticks or canned fish are not a good source of omega-3. Similarly, popular fillets of pollock (which is lean meat, while you need the fatty kind) or pangasius, whose meat may be heavily contaminated due to poor farming conditions, are not ideal.

By the way… Ask yourself honestly: do you consume at least 2 servings of fatty fish per week? This is the amount that provides the minimum recommended dose of omega-3 [1].

Are you on a plant-based diet? Check out Omega-3 VEGAN, 250 mg DHA. This dietary supplement contains highly concentrated oil from marine algae, rich in essential unsaturated fatty acids DHA. The capsule is made from tapioca and does not contain gelatin.

Omega-3 fatty acids protect the heart – FACT

A review of studies from 2002 indicates that omega-3 fatty acids can reduce the risk of death from cardiovascular causes by 29–52%, and the risk of sudden cardiac death by as much as 45–81% [2].

Scientists suspect that this is related to their anti-inflammatory properties and their ability to lower triglyceride levels in the blood. This leads to reduced blood pressure and an overall improvement in cardiovascular health [2-4].

EPA and DHA fatty acids support heart function and help maintain normal blood pressure. The European Food Safety Authority (EFSA) recommends a daily intake of 3 g of EPA and DHA to maintain normal blood pressure and 2 g daily to lower triglyceride levels. If you want to support your cardiovascular system, consider dietary supplements such as:

• Norwegian Cod Liver Oil, 1000 mg Omega 3
• Norwegian Cod Liver Oil 1000 mg

• Super Omega 2900mg Omega 3

• Super Strong Omega + D3, 3500 mg Omega 3

Children should only take DHA – FACT/MYTH

According to dietary recommendations, children up to 24 months of age should only consume DHA at a dose of 100 mg per day and ALA at a level of 0.5% of energy in their diet [5].

However, children over the age of 2 can consume all omega-3 fatty acids. Moreover, this is recommended. According to guidelines, children aged 2–8 years should take 250 mg of EPA and DHA per day [5].

It is also worth noting that the above standards are recommendations for adequate intake, not the maximum allowable daily portion.

Of course, it is best for omega-3 to be provided to a child's body through diet. However, if your child does not want to eat fish, you can support them with safe supplements from the OSAVI brand, designed for children from the age of 3:

• Norwegian Cod Liver Oil Kids, 1000 mg Omega 3

• Daily Omega Kids, 800 mg Omega 3

• Norwegian Cod Liver Oil Kids, 500 mg Omega 3

• Super Strong Omega Kids, 1160 mg Omega 3

• Super Strong DHA Kids, 640 mg DHA

The TOTOX index is the only indicator worth considering when choosing omega-3 – MYTH

The TOTOX index is an indicator of the degree of oxidation of fish oil. The oxidation process of fatty acids contained in fish oils affects their quality and properties. That is why it is important to look for products with a TOTOX index value equal to or lower than 26 [6-8].

Although TOTOX is an important quality indicator, it is not the only one to consider when choosing a dietary supplement with fish oils. Equally important is monitoring environmental contaminants in oils.

The waters in which fish live may contain harmful compounds that can enter the animals' bodies and subsequently make their way into the products derived from them. The Global Organization for EPA and DHA Omega-3s has established strict standards for the content of dioxins and heavy metals in fish oils.

When choosing omega-3 products, it is worth checking whether their manufacturer belongs to the aforementioned organization and whether they provide information regarding the purity of their products.

Additionally, check if the manufacturer provides:

• the species of fish from which the oil is derived,
• the content of omega-3 fatty acids, not only in total but also broken down into EPA and DHA.

OSAVI dietary supplements with omega-3 fatty acids have a low TOTOX index and meet other standards set by the Global Organization for EPA and DHA Omega-3. Try them if you want to ensure that you are choosing the highest quality dietary supplements.

Gynecologists recommend supplementing omega-3 fatty acids during pregnancy – FACT/MYTH

According to the Recommendations of the Polish Society of Gynecologists and Obstetricians, pregnant women are advised to supplement 200 mg of DHA per day. If a pregnant woman consumes few fish, the doctor may consider increasing this portion.

Moreover, for gynecological patients at risk of preterm birth, specialists recommend a dosage of 1000 mg per day [9].

Omega-3 fatty acids have no side effects – MYTH

Any substance used in excess can cause side effects. Excessive daily doses of omega-3 fatty acids can lead to temporary stomach discomfort as well as blood thinning.

However, it is important to emphasize that an excess of omega-3 fatty acids is a very rare occurrence, and these acids are essential for the proper functioning of the body. To prevent omega-3 overdose, simply follow the recommendations of the manufacturer of the specific dietary supplement you are taking.

The most common side effects of omega-3 fatty acids include:

• a fishy aftertaste,
• belching,
• indigestion and gas,
• diarrhea,
• nausea,
• joint pain [10].

All fish are a good source of omega-3 fatty acids – MYTH

Unfortunately, not all species of fish are equally good sources of omega-3 fatty acids in the diet. Fatty fish have the advantage here. The healthiest fats are provided by:

• salmon,
• trout,
• mackerel,
• tuna (fresh – not canned),
• herring (also fresh) [5].

The content of omega-3 fatty acids is also influenced by how the fish has been processed – for example, marinated in vinegar (like herring) or smoked (like mackerel – fresh is a better source of omega-3).

The conclusion? Even if you eat smoked or canned fish every day, you may not be providing yourself with an adequate amount of EPA and DHA fatty acids.

Speaking of fish species, one cannot fail to mention cod. Although it is not on the above list, valuable oil is obtained from its liver, which is used to produce cod liver oil. Cod liver oil – like other fish oils – is a very good source of omega-3 fatty acids and often contains additional vitamins.

Check out the high-quality cod liver oils from OSAVI:

• Norwegian Cod Liver Oil, 1000 mg Omega 3
• Norwegian Cod Liver Oil + D3, 1000 mg Omega 3

• Norwegian Cod Liver Oil Kids, 1000 mg Omega 3

• Norwegian Cod Liver Oil Kids, 500 mg Omega 3

• Norwegian Cod Liver Oil 1000 mg

Depression may be linked to omega-3 deficiency – FACT, but…

Omega-3 fatty acids are present in the cell membranes of the brain and positively influence the vitality of the cells in this organ, and they even participate in the development of synapses [11-12]. A review of studies from 2016 indicates that omega-3 deficiency is associated with a range of mental disorders, such as depression and attention deficit hyperactivity disorder [13].

Other studies suggest that individuals who consume higher amounts of omega-3 fatty acids have a lower risk of developing depression, experiencing suicidal thoughts, and better mental well-being [14].

However, it is important to remember that while studies indicate a link between low levels of omega-3 fatty acids and the occurrence of depression, it is a complex disease with many possible underlying causes. Therefore, it cannot be stated that omega-3 deficiency is its cause.

Nonetheless, maintaining proper levels of omega-3 fatty acids in the body can positively affect your well-being.

Sources:

1. Tur, J. A., et al. “Dietary Sources of Omega 3 Fatty Acids: Public Health Risks and Benefits.” British Journal of Nutrition, vol. 107, no. S2, June 2012, pp. S23–52. Cambridge University Press, https://doi.org/10.1017/S0007114512001456.
2. Carroll, Douglas N., and Mary T. Roth. “Evidence for the Cardioprotective Effects of Omega-3 Fatty Acids.” Annals of Pharmacotherapy, vol. 36, no. 12, December 2002, pp. 1950-56. DOI.org (Crossref), https://doi.org/10.1345/aph.1A314.
3. Ciubotaru, Irina, et al. “Dietary fish oil decreases C-reactive protein, interleukin-6, and triacylglycerol to HDL-cholesterol ratio in postmenopausal women on HRT.” The Journal of Nutritional Biochemistry, vol. 14, no. 9, September 2003, pp. 513-21. ScienceDirect, https://doi.org/10.1016/S0955-2863(03)00101-3.
4. Horrocks, LLOYD A., and YOUNG K. Yeo. “HEALTH BENEFITS OF DOCOSAHEXAENOIC ACID (DHA)”. Pharmacological Research, vol. 40, no. 3, September 1999, pp. 211-25. ScienceDirect, https://doi.org/10.1006/phrs.1999.0495.
5. Jarosz, M., Rychlik, E., Stoś, K., Charzewska, J., “Normy żywienia dla populacji Polski i ich zastosowanie” https://ncez.pzh.gov.pl/wp-content/uploads/2021/03/normy_zywienia_2020web.pdf
6. GOED TECHNICAL GUIDANCE DOCUMENTS. The Global Organization for EPA & DHA Omega-3s. Accessed 5.02.2024 from https://goedomega3.com/goed-monograph
7. Ismail, A., Bannenberg, G., Rice, H.B., Schutt, E. and MacKay, D. (2016), Oxidation in EPA- and DHA-rich oils: an overview. Lipid Technology, 28: 55-59. https://doi.org/10.1002/lite.201600013
9. GOED VOLUNTARY MONOGRAPH. The Global Organization for EPA & DHA Omega-3s. Accessed 5.02.2024 from https://goedomega3.com/goed-monograph
10. M. Zimmer, P. Sieroszewski, P. Oszukowski, H. Huras, T. Fuchs, A. Pawłosek, Recommendations of the Polish Society of Gynecologists and Obstetricians regarding supplementation in pregnant women, Ginekologia i Perinatologia Praktyczna 2020, vol. 5, no. 4, pp. 170-181 https://www.ptgin.pl/sites/scm/files/2022-01/07.2020%20-%20Rekomendacje%20Polskiego%20Towarzystwa%20Ginekolog%C3%B3w%20i%20Po%C5%82o%C5%BCnik%C3%B3w%20dotycz%C4%85ce%20suplementacji%20u%20kobiet%20ci%C4%99%C5%BCarnych_0.pdf.
11. Krupa, Kristina N., et al. “Omega-3 Fatty Acids”. StatPearls, StatPearls Publishing, 2024. PubMed, http://www.ncbi.nlm.nih.gov/books/NBK564314/.
12. Song, Cai, et al. “The Role of Omega-3 Polyunsaturated Fatty Acids Eicosapentaenoic and Docosahexaenoic Acids in the Treatment of Major Depression and Alzheimer’s Disease: Acting Separately or Synergistically?” Progress in Lipid Research, vol. 62, April 2016, pp. 41–54. PubMed, https://doi.org/10.1016/j.plipres.2015.12.003.
13. Avallone, Rossella, et al. “Omega-3 Fatty Acids and Neurodegenerative Diseases: New Evidence in Clinical Trials”. International Journal of Molecular Sciences, vol. 20, no. 17, August 2019, p. 4256. PubMed Central, https://doi.org/10.3390/ijms20174256.
14. Messamore, Erik, and Robert K. McNamara. “Detection and treatment of omega-3 fatty acid deficiency in psychiatric practice: Rationale and implementation”. Lipids in Health and Disease, vol. 15, February 2016, p. 25. PubMed Central, https://doi.org/10.1186/s12944-016-0196-5.
15. DiNicolantonio, James J., and James H. O’Keefe. “The Importance of Marine Omega-3s for Brain Development and the Prevention