Eating multiple servings of cold-water fish a week or a diet high in leafy greens, nuts and plant oils is a great way to get omega-3. However, it can sometimes be challenging to maintain an omega-3 rich diet and that’s where the convenience of an omega-3 supplements can help you maintain good health.
If you’re a vegetarian, you may also benefit from a plant-based omega-3, simply because it’s hard to get adequate EPA and DHA from diet alone.
How do I choose the omega-3 supplement that’s right for me?
It’s best to start by looking at the quantity of EPA and DHA per serving listed on the label, since some supplements may have lots of omega-3 but relatively low amounts of the most beneficial EFAs. Omega-3 supplements are available in both soft gel and liquid format, with the latter becoming increasingly popular in Canada – a single teaspoon a day can be a convenient way to get your omega-3 or you can just add it to your morning smoothie! Even better, it’s also possible now to get high EPA and DHA formulas in plant-based as well as fish oils.
Another important consideration is whether the product is free of contaminants and delivers the desired potency. Look for a third-party certification like PureCheck (www.purecheck.net) that tests each lot of omega-3 and posts the results online so consumers can access test results for potency, purity and oxidations themselves.
Among the omega-3 supplement brands we like to recommend are NutraSea and NutraVege. They’re widely available and proudly Canadian. As the names imply, NutraSea is the fish-based omega-3 while NutraVege is derived entirely from algal oils high in beneficial EFAs. This makes it easier for those on a plant-based diet, like vegetarians, to get the benefits of omega-3 for the maintenance of good health and to support cardiovascular health, brain function, and more.
Both are available in a range of formulas, in liquid gels and in liquid format with light, tasty flavours ranging from lemon to cranberry orange, apple and chocolate. If you’re looking for a product with the added benefits for vitamin D3, try NutraSea +D or NutraVege +D – it’s delicious!