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  • The most common form of fish oil is the capsule (or ‘softgel’) with a composition of gelatin, glycerine and purified water. In general, the standard total mass range for each capsule is 1000 – 1500 mg At this total mass, each capsule provides a varied dose of the two key long chain omega-3 polyunsaturated fatty acids; EPA and/ or DHA.
  • Fish oil can also be purchased in a non-capsulated form or bottled. The dose of EPA and DHA will also vary between brands, according to the fish stock. The quantity of long chain omega-3 fatty acids is usually described according to the volume of a teaspoon (5 mL). Table 1: Comparison of fish oils providing EPA and DHA
    • The following table provides a comparison of the predominant types of commercially available fish oils. It is essential to check the content of the fish oil for the concentrations of the active components, EPA and DHA. In addition, the EPA and DHA are supplied in a variety of usual forms. Free fatty acids, natural triglycerides and re-esterified triglycerides tend to have the highest bioavailability.
    • The standard western diet, largely devoid of consistent seafood consumption, means that the average intake of EPA and DHA, for an individual, is likely below the recommendations for avoiding a deficiency in omega-3 fatty acids. It is recommended that at least two servings per week of fatty fish are included in the diet, in addition to food sources that provide alpha-linolenic acid (ALA; 18:3n-3).
    • The food first approach, as part of the overall diet, should always be considered. The following example servings of fish, provide varied amounts of the long chain fatty acids, EPA and DHA. For canned fish, always check the product description, as fish sources can vary in their content of EPA and DHA.

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