Choosing the right supplement for you requires a little research. If you decide you need an omega-3 supplement:
• Look at the Supplement Facts label on the packages, and read them carefully. The label should clearly tell if the supplement will give you EPA, DHA, or ALA.
• Decide what type of omega-3s you want to take. For example, many researchers believe that taking EPA and DHA will provide the greatest heart health benefits; but many EPA and DHA supplements are made from fish oil, and vegetarians may not want to use them. An alternative to get a plant-based DHA supplement is to look for a product that is made from algae. Flaxseed and flaxseed oil supplements are a good choice if you want to take a supplement that contains ALA.
• Look on the Supplement Facts label to see how much ALA, EPA, and/or DHA the product provides per capsule or teaspoon. The number of capsules or teaspoons you need to take each day depends on this amount. This affects your cost per day for the supplement.
• Consider whether you want supplements in time-released capsules, or that say "odorless" on their labels. These types of preparations may help you avoid or reduce some of the unpleasant side effects of fish oil supplements, like burping and fishy aftertaste.
• Check reliable sources to see if the omega-3supplement you are considering has been reviewed.
