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New Alternative To Fish Oil Capsules

If you’ve followed my blog or read any of my e-books you know that I’m a huge proponent of omega-3 supplementation. In fact, if there’s one supplement I think everyone should include in their diet it’s omega-3′s!

Omega-3 fatty acids are arguably the most beneficial supplement you could¬†take due to their impact on overall health. The reason I’m so big on supplementing with omega-3′s is because we simply don’t get enough of this important nutrient in our diets.

Omega 3′s are categorized as “essential” fatty acids because our bodies can’t produce it on their own. The other “essential” fatty acid, Omega-6 is not much of a problem because it’s available in most fats we already include¬†in our diet.

These essential fatty acids, aka EFA’s are so important because they support the cardiovascular, reproductive, immune, and nervous systems. The human body needs EFA’s to manufacture and repair cell membranes, enabling the cells to obtain optimum nutrition and expel harmful toxins.

Probably the most important and benefical role of EFA’s is their ability to reduce inflammation. At the end of the day inflammation is at the root of 99% of health problems and illnesses.

I could go on and on about how Omega 3′s can significantly improve everything from weight loss, skin tone, sex hormones, heart health, joint mobility, energy, mental alertness, and the list goes on.

Bottom line is they’re REALLY important and you’d be well advised to supplement, take my word on it.

But having said that, how do you get more Omega 3′s in your diet?

For some time I had always recommened either supplementing with flaxseed oil¬†OR fish oil. I have now revised my position to recommend fish oil exclusively. This doesn’t mean you have to throw out your flaxseed oil, it’s still a great¬†Omega-3 supplement¬†to include in your diet.

However, my preference on fish oil is due to the EPA and DHA content. I won’t bore you with the details but these two compounds are the real powerhouse derivatives of Omega-3′s. ¬†Recent research¬†has indicated¬†that flaxseed oil is poorly converted to EPA and it provides absolutely no DHA.

I have to admit that I used to shy away from taking fish oil capsules¬†because¬†I would¬†frequently suffer from their unpleasant¬†indigestion. Burping up fish oil was not something I¬†found very fun…anyone who has gone through this¬†knows exactly what I’m talking about.

Well¬†about a year ago during a trip to¬†Whole Foods to buy my Barlean’s flaxseed oil I saw these “citrus flavored” fish oil capsules. I was intrigued because I couldn’t figure out¬†why in the world they would be citrus flavored?¬†After all I’m not chewing on the darn things.

Well to make a long story short I bought¬†a bottle¬†for the¬†heck of it and¬†figured I’d give them a try. Of course when I got home I did some¬†research to see what was up with the¬†addition of the¬†citrus compounds. Turns out it helps to buffer the¬†fish oil, improving their digestability. Ah..ha!

Low and¬†behold it really works and I’ve been taking them¬†ever since without a single incidence of indigestion. So for starters, I highly recommend the Barlean’s¬†citrus flavored fish oil capsules, not only for their digestability¬†but also due to the high quality ingredients. You’ll have to trust me on this people, you don’t want to buy cheap fish oil capsules.

Spend the few extra bucks and¬†buy the good stuff,¬†it’s worth it. My favorites are the Barlean’s fish¬†oil capsules and¬†Advocare OmegaPlex. I’m sure there are some other really good ones so share your comments if you’d found other¬†high quality fish oil products.



Which leads us to the one obstacle¬†I get¬†from a lot of my clients. Not everyone is comfortable or able for that matter to take a bunch of¬†big capsules. This¬†can be a¬†big stumbling block as to see the real effects of Omega-3 supplementation you’ll¬†need to do more than just take a capsule or two¬†with¬†breakfast.

My recommendation is to take around 3,000-6,000 mg a day for¬†optimal results. Some¬†experts advocate¬†even more and they may be right, but¬†there’s always too much of a good thing as well. I’ve personally¬†found this to be a pretty¬†effective range to see benefits for what it’s worth.

The¬†thing is though getting in¬†that much¬†Omega¬†3′s¬†would have you taking¬†2-3 (1000 mg) fish oil capsules¬†twice a day. I do mine¬†at breakfast and at dinner.

Now this isn’t terribly difficult for a lot of people, myself included as this¬†is my exact strategy. However, if taking that many capsules isn’t your cup of tea I’ve found a new alternative that might be right up your alley.

You could always take fish oil in liquid form but the problem has always been the taste. Flaxseed oil is one thing to pull off the spoon right into your mouth, fish oil is another story.

Well once again during a trip to Whole Foods this past weekend I found an interesting new product by Barlean’s. It’s called Omega Swirl and it’s basically flavored fish oil in liquid form.


It comes in a variety of flavors and can be added to a protein smoothie, yogurt, oatmeal, or YES even pulled right off the spoon. I picked up a bottle of the “lemon flavored” Omega Swirl and added it to my yogurt this morning. I’ve got to say it was really good. For the heck of it I even pulled an extra tablespoon right off the spoon and was pleasantly surprised.

The cool thing is the Omega Swirl product contains 720 mg of EPA/DHA per serving! This is a big plus in my book. For those of you worrying about the sugar content, since it is sweetened obviously, I’ve got good news. The¬†flavor comes from natural fruit flavors and the sugar substitute Xylitol.


So there you have it…might be something to look into if you’re not big on taking fish oil capsules. I know there will be the fanatics out there who will say this isn’t a good subsitute for straight up fish oil but I dont’ want to get into splitting hairs.

At the end of the day I want everyone to be getting plenty of Omega 3′s in their diet, especially EPA/DHA, and I’ll take it any way I can get it. If the new Barlean’s Omega Swirl is the ticket to get more Omega 3′s in your diet then I’m on board.

Shane Doll is a certified Charleston personal trainer, fat loss expert, speaker, and founder of Shaping Concepts Personal Training Studios. You can receive a FREE no-obligations trial of his Charleston personal training programs and experience the Shaping Concepts difference for yourself.

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Category: Nutrition.