What does this mean?
1. Avoid 3,6,9 blends.
2. Choose a fish oil higher in DHA than EPA (see my links below for info - they're not common....the typical CW ratio is 1.5:1 EPA to DHA)
3. Most cod liver oil has far too much Vitamin A to be considered for daily use. The WAPF falls on the high vitamin A intake end of things and Cannel from the D council falls on the extreme other end. The reality though is probably somewhere in the middle. We didn't evolve eating processed cod liver oil or any other liver source *daily*. Liver, as a fairly small part of any animal, was consumed as available in ratio to the rest of what that animal had to offer. It's simply not biologically appropriate to do liver or oil from liver daily.
I'm first a fan of getting what we can from food - including fat - and am not a huge fan of eating 'free'/extra fat - though I do it to balance my Ω3:Ω6 ratios as needed. Ideally, we'd all get the right Ω3:Ω6 ratio from food without having to add additional fat, though for most of us, it's not something we can easily do.
You' ll also hear lots about various certifications needed to insure your fish oil is pure. It's all bunk. All molecularly distilled fish oil, by definition of the process, is contaminant free. There are only a couple of companies in the US and europe that are producing fish oil - then it simply gets labeled
for all of the various vendors. There are very very few non-molecularly distilled fish oils available: wild salmon oil (which doesn't need to be molecularly distilled as it's very pure anyway...but with very low efa ratios as well) and a few botique type cod liver oils that are so foul tasting I just can't get on board....and they're cod liver oil, so I couldn't get on board anyway (with one or two exceptions)
I've tried many many fish oils - from super high end (sears, nordic naturals etc) to super low end (costco, sam's club etc) but my favorites are the concentrated versions that offer the most DHA and EPA (but with more DHA) per capsule so that I can take less capsules overall and still get the DHA/EPA that I need.
I currently use Now DHA-500 (see my supps link below for the link to iherb.com) - 2:1 DHA:EPA ratio, molecularly distilled, super high turnover from iherb.com (turnover is important with fish oil).
I take some A and some D (well, alot of D) in addition to the fish oil. See the D information below (and vitamindcouncil.org). Having messed around with my A to D ratios for the last seven years, I'm finding that I do best on an approximate 6:1 D:A ratio. The A doesn't need to be taken daily - weekly, q10d, biweekly or monthly are fine as well. Or eat liver 1-2x per month.
Krill oil is another interesting option and does have some benefits that fish oil doesn't. Namely that it supplies a significant amount of phospholipids. I'll spare you the long list of phospholipid benefits but it is worth taking at least some of the Ω3 in the form of krill oil. Women may have trouble taking krill oil daily as it can cause breakthrough bleeding/spotting from increased progesterone levels - but really, in and of itself, this isn't a bad thing (increasing progesterone:estrogen ratios) and in both men and women, progesterone is a potent neuroprotectant throughout our bodies.
The krill oil I take is also linked below.
Ignore the rest of the stuff that I take It's a pretty extensive regimen to insure my mood stability with my complicated, multi-tasking, uberbusy, modern, now-working mom life. Not everyone needs all of the extras *for sure*. I definitely prefer to get everything I can from food.....I just need greater amounts of more than a few nutrients than I've been able to manage from food.
Best to you,