Which is the best form of Omega 3 oil
With so many different forms of omega-3 oils now available, how do you know which one to choose to get the best effects? Fish, krill, flax, algae, triglyceride, ethyl ester...the list goes on and can be quite baffling!
Firstly, flax oil is excellent for vegetarians and vegans, but it only provides the parent fatty acid of the omega-3 oils, alpha-linolenic acid. This is converted into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) but some of it is lost during the conversion process so larger amounts need to be consumed to compensate for these losses.
Fish oil provides DHA and EPA in triglyceride form. In order to be incorporated into cell membranes, the body has to change these triglycerides into phospholipids – another conversion process to go through and one that will require cellular energy and all the nutrients needed for energy production.
Krill on the other hand contains DHA and EPA in ready to use phospholipid forms; these can be taken into cell membranes without the need for any alterations and are highly bioavailable. Alongside the omega-3 oils, krill contains its own natural antioxidant protection in the form of astaxanthin and selenium, and also supplies choline – another essential component of cell membranes. Because the oils are better absorbed and utilised from krill, dosages can be lower.
Fish oils are a good option for people who prefer non-gelatine capsules or who may be allergic to shellfish – krill are tiny shrimp like crustaceans and the oil may cause a reaction in shellfish allergy sufferers.
However, in terms of absorption, bioavailability and natural antioxidant protection, krill wins hands down!