EPA/DHA

Cell structure throughout the body is defined by fatty acids as they make up the phospholipid bilayer that contributes to structure and transport of nutrients in and out of the cell. The brain is made up primarily of fat, so its entirety can benefit from high quality essential fatty acids.

Fish oil for brain health focuses on the EPA content as the primary mood and cognition-benefitting ingredient. Although DHA has benefits for other diseases, it’s recommended to use fish oils for mental health with a EPA:DHA ratio of at least 1.5:1, or greater, in order to maximize benefits.

And fish like wild salmon, sardines, herring, cod liver oil, mackerel, and anchovies are some of the best sources of EFAs, but you can also get a good amount from chia seeds, flax seeds, and walnuts.

Eggs: There is some variation based on the size of the egg, but generally you get about120 mg of DHA and 23 mg of EPA per large egg. It is important to note that omega-3 rich eggs (chickens are fed flaxseed to increase omega-3 content) have about five times as much omega-3 as conventionally raised chicken eggs. Additionally, omega-3 eggs have significantly less omega-6 levels, an inflammatory fatty acid that most people eat too much of. 

Ghee: Each tablespoon offers 184 mg omega-3 in the form of DHA/EPA. It is interesting to note that DHA content has been found to be significantly higher in ghee prepared by traditional method using curd starter fermentation, attributed to rich microbial flora used in starter curd culture. You can read that study here.

It is important to buy fish oil supplements, including cod liver oil, that has been tested for and cleared of heavy metal contaminants as our seas are sadly quite polluted. However, the benefits to using fish oil are vast, and when used wisely, usually outweigh risk from contamination. 

Mercury levels can be tested via blood or hair analysis. If you are concerned about heavy metal poisoning, please speak with a physician to get your levels tested, and if necessary, discuss options for chelation (removal).

The mercury concentration in whole blood is ideally lower than 10 μg/L, but the value of 20 μg/L or below is considered “normal”. 

The hair to blood ratio of mercury levels in humans is approximately 250:1. It has been suggested that mercury enters hair and brain by similar mechanisms, and consequentially that hair can be considered to be a biological marker which is directly correlated with brain mercury exposure. This is summarized information, which you can read more about this here.

Yes, ALA has many potential health benefits, particularly on the cardiovascular system. Tallow has no discernable amount of EPA or DHA, but does have some ALA. You would have to consume quite a bit to make a dent in your daily omega-3 consumption, as it would take 4 Tablespoons to get around 150 mg of omega-3 fatty acids, mostly in the form of ALA.

There are many brands that declare their cod liver oil has been 3rd party tested to assure littel/no impurities, such as Rosita and Nordic Naturals.

When I say ‘use it wisely’ I mean that any general nutrient/nutritional recommendation must be adjusted to your individual health (current health status, history of disease, medications you are on, supplements, age, diet, exercise level, genetics, etc.). Total omega-3 fatty acids needed can be assessed by taking the OmegaQuant test at home. It’s a simple skin prick test you do yourself and send it in. It will provide you an analysis of what your current status is and how much you should take to maintain or improve your levels.

Hope this helps!