The beneifts of fish oil is numerous and even for myself, I treat it as the one supplement that i need to get all the time; its no more a supplement to me - more like a food, making up a big portion of my dietary fats daily.
So having said that, many people may be wondering what is the difference between liquid fish oil and softgel capsules.
I've been taking fish oil for a very long time and i've came to a few conclusions regarding quality and methods of consuming it can make a lot of difference.
Lets start with some basic facts about fish oil - The two active component in these esstiential fatty acids are the EPA/DHA -
EPA DHA is an essential fatty acid which stands for docosahexaenoic acid
and eicosapentaenoic acid. This essential fatty acid is an Omega 3 fat, which is
found in cold water fish. EPA DHA are highly unsaturated fat because of they
contain 6 and 5 double bond s on their long structural chain. These
polyunsaturated fats play a very important role with the function of our
bodies. EPA and DHA are vital nutrients and may be taken to maintain healthy
function of the following: Brain and Retina- DHA is a building block of
tissue in the brain and retina of the eye. It helps with forming neural
transmitters, such as phosphatidylserine, which is important for brain
function. DHA is found in the retina of the eye and taking DHA may be
necessary for maintaining healthy levels of DHA for normal eye function.
http://www.drhoffman.com/page.cfm/84
So now getting you those who aren't informed about fish oil up to speed, i shall divulge some interesting facts about the conclusions that you might not know.
EPA/DHA ratio is the one thing that makes the fish oil potent, some say quantity some say quality(potency). Well i say both! Potentcy + Quantity, to get the best benefits from it.
Here is how I calculate my selection for fish oils -
On the back of any packaging of fish oil, for softgels the typical dosing at the back states about 2 capsules a day while for the liquid ones 1 teaspoon.
But to see its effects, you'll need at least 15 grams a day - 3 teaspoons or 15 capsules, so serving size is important for me - normall what you see is 60 softcaps which only going to last me for 4 days.
Also most generic fish oils you see, the EPA/DHA ratio is 180/120. As explained earlier, potency is equally as important as the potency gives the fish oil its worth.
Pharmceutical grade has typically the EPA/DHA atio of 400/200, thats almost 2 times that of the generic ones. If you're taking 15 of the generic ones, you'd need about only 7 to make up for the nuritents it provide.
Now that you know how to gauge your fish oil's potency and value lets move on to the difference between softgels and liquid fish oil.
Lets start with softgel
Softgels are clear soft capsules in which the oil is contained, its small light but delicate to moisture and heat. Softgels are great for travelling or when you're on the go, at work or travelling its the best way to carry around your fish oil.
Softgels too has its draw backs, first of all its big - well big for some who are not use to consuming 5 at a go. You get fish burps; fishy aftertaste when you digest the capsules and your food. Another thing to note is that because it is a softgel, its subjected to moisture and heat and can melt if you leave it directly in the sun or maybe if you sit on it.
Liquid Fish oil -
Liquid fishoils are essentially the same just that they come in the bottle, they can be stored easily in a fridge and taken out to when you need to consume it. Most liquid fish oil has a lemon flavor added but with experience you don't really taste anything and its not thick like cod liver oil so you can down it fast without even tasting anything.
Liquid fish oil gives the best value with potency, the bigger bottles i've seen comes with EPA/DHA 800/500 ratio for 480ml. Which means if you take 15 servings daily(3 teaspoons), a bottle can last you for 32 days. The one thing I like about liquid fish oil, is because you can digest it faster than softcaps and the nature of consumption, no fishy burps - i use to think it was normal till i went liquid.
Liquid fish oil has its draw backs, if you spill the liquid on your fingers or on the table top and forget to wash it, you'll have a stale fishy smell. Also its not convient for people on the go or with people who don't have a fridge where they spend most of their time - work/school/travelling.
So lets evaluate and see the pros and cons side by side -
Liquid Pros
-Bang for buck
-No fishy burps
-Easy to down - 3 teaspoons a day
-Most servings/savings
Liquid Cons
- Needs a fridge
- Bottle, hard to carry around
-Stale fishy smell if you don't wash your hands
Soft Gel Pros-
-Easy to carry around
-Easier consumption with meals(if you're out at work)
-Useful for travelling
Soft Gel Cons-
-Fishy burps(nasty!)
-Subjected to heat and moisture
-Not the best value for money
I would personally recommend liquid one for the best potency and savings but we all know we don't have the luxury to have a fridge at work or even working behind a desk all the time. However if you're mostly home, take the liquid one and if you're always out and on the go then softgels are a great way to remember to take your fish oil.
