Omega 3: good quality is very important! 5 criteria to identify high-quality fish oil

Good quality is always important when it comes to food supplements. However, since high-quality long-chain omega-3 fatty acids are very sensitive, you should pay particular attention to the quality of omega-3 preparations with fish oil. Oxygen and heat can easily destroy them. The fish oil then becomes rancid. Rancid oil should not be used: it can produce harmful radicals that put a strain on the body's cells. Read here what constitutes good quality and what you should consider when buying food supplements with fish oil.

1. TOTOX value: indicator for fresh fish oil

2. Buy purified fish oil – without mercury?

Fish oils should be purified during the manufacturing process because fish absorb pollutants from the sea. These include heavy metals such as mercury, but also dioxins, PCBs (polychlorinated biphenyls) and microplastics. Large predatory fish such as tuna, eel, pike and halibut are particularly heavily contaminated with mercury. They eat smaller fish and thus accumulate many heavy metals over the course of their lives. 

Pollutants and heavy metals such as mercury enter the human body through food and are harmful to health. For example, women should not eat tuna during pregnancy. Fish such as herring, cod or anchovies, which are not at the bottom of the food chain, are better. 

To ensure the usual premium quality, FormMed uses purified EPAX® fish oil: The pollutants are removed from the oil in a multi-stage purification process. 

By the way: If you want to avoid fish completely, you can buy vegan algae oil as an alternative. Algae are usually grown under protected conditions, so they are low in pollutants. FormMed also offers Omega-3 preparations with algae oil as capsules or liquid oil to be taken orally.

3. Omega-3 capsules: taste and shelf life

If the oil is purified, this is not only good for your health. The purification processes also affect the taste, which is why burping is less common after taking high-quality fish oil capsules. 

The shelf life of the omega-3 capsules also improves. However, fish oil capsules can go bad if the best-before date has passed. It is therefore important to make sure when buying that the preparations can be used up promptly or have a long shelf life - for example 3 to 6 months. 

You should also make sure that omega-3 capsules are stored correctly. They must not be placed in direct sunlight or exposed to heat for long periods of time. However, omega-3 capsules or liquid oil from FormMed do not have to be stored in the refrigerator. Storage at room temperature of below 22 °C is sufficient. However, if it gets hotter in summer, the fish oil should be stored in a cool place, for example in the refrigerator.

4. The EPA and DHA content

The two most important omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). With good preparations, their content is always stated in the online shop and on the packaging so that you can dose them correctly. 

Omega-3 concentrates are also useful: in a concentrate, the content of the respective fatty acid is higher. This means you have to take fewer capsules or spoonfuls of oil and targeted use is possible - for example, if more EPA is needed for the heart or more DHA during pregnancy.

5. Omega 3: natural triglyceride form or phospholipids

The individual omega-3 fatty acids are always bound in nature as fat. Depending on their components, they are then called triglycerides or phospholipids. Such natural binding forms are better absorbed in the intestine than artificial forms, such as ethyl esters. They therefore have better bioavailability for the body. 

To supplement the diet, good omega-3 products should therefore always contain natural fats such as the triglyceride form.

Conclusion: recognizing high-quality fish oil

• a low TOTOX value – ideally under 10; but definitely under 26 
• purified fish oils without mercury and other heavy metals 
• “fresh” taste and sufficiently long shelf life 
• advertised EPA and DHA content 
• a natural binding form (triglycerides or phospholipids)