Fish oil and salmon oil are both hailed for their rich omega-3 fatty acid content. However, while they share some similarities, there are also key differences that set them apart. This article provides an in-depth look at salmon oil vs fish oil to help you determine which one may be better for you.
An Overview of Fish Oil and Salmon Oil
Fish oil and salmon oil are derived from fatty fish and are rich in omega-3s, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fatty acids provide many benefits for heart health, brain function, joint health and more.
Fish oil is typically made from small, oily fish like anchovies, sardines, mackerel and herring. Salmon oil comes specifically from salmon, most often from the head, intestines and fins.
Both fish oil and salmon oil are commonly taken in supplemental form, usually as capsules. They can also be purchased as oils.
Key Differences Between Salmon Oil and Fish Oil
While fish oil and salmon oil share some commonalities, there are several key differences that set them apart:
-
Omega-3 content: Fish oil tends to be higher in omega-3s, with 30% combined EPA and DHA. Salmon oil contains around 8–16% omega-3 fatty acids.
-
Other fats: Fish oil contains more saturated fat, while salmon oil has mostly monounsaturated and polyunsaturated fats.
-
Source: Fish oil comes from small oily fish while salmon oil comes specifically from salmon.
-
Cost: Salmon oil tends to be more expensive per dose of omega-3s.
-
Extraction method Fish oil is extracted from whole fish while salmon oil comes from the byproducts
-
Sustainability Some fish oils use more sustainable fishing practices compared to farmed salmon
-
Contaminants: Farmed salmon may contain more contaminants than small wild-caught fish.
-
Absorption: Some claim salmon oil phospholipids increase absorption, but more research is needed.
A Comparison of Omega-3 Content
One of the biggest differences between fish oil and salmon oil is their omega-3 content.
Fish oil naturally contains about 30% omega-3 fatty acids, with a nearly equal combination of EPA and DHA.
Salmon oil, on the other hand, only contains around 8-16% omega-3s, depending on the source. Additionally, salmon oil contains more DHA than EPA.
To get 3000 mg of combined EPA and DHA, you would need around:
- 8-10 fish oil capsules
- 20 salmon oil capsules
Clearly, fish oil packs a more powerful omega-3 punch for the dose.
Other Key Nutritional Differences
In addition to differences in omega-3 content, fish oil and salmon oil differ in their other fat composition:
-
Saturated fats: Fish oil is higher in saturated fats, providing about 50% of its fat content. Salmon oil contains around 22% saturated fat.
-
Monounsaturated fats: Salmon oil contains more monounsaturated fats, providing 30% compared to 16% in fish oil.
-
Polyunsaturated fats: Salmon oil is richer in polyunsaturated fats, with 45% compared to 17% in fish oil.
Fish oil also contains about 281 mg more cholesterol per serving compared to salmon oil.
Source and Manufacturing Matter
Another key difference lies in the source and manufacturing of fish oil vs salmon oil.
Most fish oil comes from small wild fish like anchovies and sardines. These fish are caught and processed primarily for fish meal, and the oil is extracted as a byproduct.
Meanwhile, salmon oil typically comes from farmed Atlantic salmon, made from the discarded parts like heads, fins and tails.
Fish oil is simply pressed from whole fish, while solvents are often used to extract salmon oil. Contaminants are also more common in farmed salmon compared to small wild fish.
For both fish and salmon oil, freshness and purity are paramount. Oxidized, rancid oils should always be avoided.
Should You Take Fish Oil or Salmon Oil?
When choosing between fish oil vs salmon oil, here are some key factors to consider:
-
Your omega-3 needs: Fish oil provides more omega-3s per dose, so it may be better if you have high needs.
-
Your budget: Salmon oil typically costs more per dose of EPA/DHA. Fish oil is more budget-friendly.
-
Your taste preferences: Salmon oil has a milder taste that some prefer over fishy fish oils.
-
Your sustainability priorities: Some fish oils use more eco-friendly fishing practices.
-
Absorption claims: Salmon oil’s phospholipid claims need more research to prove enhanced absorption.
-
Freshness: Opt for the freshest oil possible, store in a cool, dark place and refrigerate after opening.
No matter which you choose, be sure to select a high-quality oil from a reputable company. Check independent lab testing for purity and freshness.
Other Omega-3 Supplement Sources
Beyond basic fish oil and salmon oil, other options for omega-3 supplementation include:
-
Cod liver oil: Historically used for its omega-3s plus natural vitamins A and D. Contains less saturated fat than fish oil but has a strong taste.
-
Krill oil: Made from tiny shrimp-like creatures. Has phospholipid claims but lacks research and is expensive. Contains less overall omega-3s.
-
Algae oil: Sourced from algae, the original producers of EPA/DHA. Vegan but expensive and low in total omega-3 content.
-
Whole food sources: Fatty fish like salmon, mackerel, sardines and herring or omega-3 enriched eggs. Limited omega-3 dose compared to concentrated oils.
The Bottom Line
While salmon oil and fish oil share some nutritional similarities, fish oil packs a more powerful omega-3 punch, is generally more affordable and sustainable. However, some may prefer salmon oil due to its milder taste and fatty acid profile. No matter which you choose, be sure to look for purity, freshness and an optimal ratio of EPA to DHA to meet your unique needs.
Potential Risks of Salmon Oil
Salmon oil supplements are typically safe. However, youâll want to choose a reputable brand to ensure a product is well-sourced and free from additives. Talk to your doctor before adding it to your diet.Â
Salmon oil does come with some potential risks including:
Heavy Metal Contamination
All seafood has some contamination risk from toxins like heavy metals present in the water. Studies find only small or trace amounts in salmon oil, but only high doses may cause serious health issues. Some research suggests that farmed salmon may have less contaminant risk.
Seafood Allergy
Some people have an allergy to finned fish, including salmon. If you have shellfish allergies, you may be able to consume salmon safely. However, be careful to choose a salmon oil that has no risk of cross-contamination with shellfish.
Stomach Discomfort
In high amounts, omega-3 supplements like salmon oil can cause heartburn, nausea, and diarrhea. Take it only as directed.
Medication Interactions
Omega-3 supplements can interact with blood-thinning medications.
Potential Health Benefits of Salmon Oil
Most people donât get the recommended amount of omega-3s in their diet. Deficiencies are associated with a number of health problems, like heart disease, mood disorders, arthritis, and some cancers.
Adding salmon oil to your diet can help you get enough of these health-boosting nutrients. It may also offer other health benefits like:
Heart Health
Studies show that the omega-3s in salmon oil help lower triglyceride levels. High levels of triglycerides, a type of fat in your blood, are a risk factor for heart disease and stroke.
Salmon oil also increases âgoodâ (HDL) cholesterol levels. This helps clear your arteries of âbadâ (LDL) cholesterol that can build up in your blood vessels over time. HDL cholesterol also promotes strong and flexible artery walls. This supports healthy heart function and lowers disease risk.Â
Lower Risk of Chronic Disease
Salmon oilâs omega-3s have anti-inflammatory properties. While inflammation is your bodyâs natural response to stress and infection, high levels over time raise your risk of chronic diseases, including cancer, diabetes, and arthritis.Â
By helping to reduce inflammation, research shows a diet high in omega-3s can help protect against these and other inflammation-related diseases.
Better Circulation
One study found that the omega-3s in salmon oil can improve your bodyâs blood flow and oxygen circulation. The effect is stronger compared to other omega-3 sources. Scientists think this is because the body converts omega-3s into nitric oxide, a substance that helps your blood vessels stay relaxed, flexible, and strong.Â
Cognitive Support
Salmon oil is one of the best available sources of DHA. While research is ongoing, studies show that this omega-3 helps repair and maintain brain cells. Getting enough of this fatty acid in your diet may reduce your risk of cognitive decline, including conditions like Alzheimerâs and Parkinsonâs diseases. Â Â
Eye Health
The omega-3 content in salmon oil may support eye health as well. One study showed that omega-3 supplements lowered the risk of eye problems like glaucoma and age-related vision loss.Â
Professional Supplement Review – Salmon Oil & Omega 3 Essential Fatty Acids | National Nutrition
FAQ
Is salmon oil better than regular fish oil?
Can you take salmon oil every day?
While there is no recommended daily dosage for fish oil, consuming it may help you reach the daily recommended dosage of omega-3 fatty acids. Many people take fish oil supplements daily. Aside from supporting your brain, eyes and heart, fish oil can also fight inflammation in your body ( 1 ).
Does salmon oil help joints?
Studies suggest fish oil supplements might help reduce pain, improve morning stiffness and relieve joint tenderness in people with rheumatoid arthritis. While relief is often modest, it might be enough to reduce the need for anti-inflammatory medications.
Does salmon count as fish oil?
Omega-3 fatty acids are found in every kind of fish but are especially high in fish such as salmon that store a lot of oils in their muscles. Omega-3 fatty acids reduce the risk of cardiovascular disease in adults and promote healthy vision and brain development in infants.
Is salmon oil better than fish oil?
As mentioned above, salmon oil is richer in omega-3 fatty acids than fish oil. They contain primarily eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) (1). These food supplements have similar impacts on different organs and systems of the human organism. Studies prove that fish oil supplements reduce heart disease risk factors.
How many fatty acids are in salmon oil?
Salmon oil contains more omega-3 fatty acids than other fish oils. Salmon oil contains 4.66 grams per tablespoon, menhaden oil 3.62 grams, sardine oil 3.10 grams, herring oil 1.50 grams and cod liver oil 0.84 grams.
How many calories are in salmon oil?
All types of fish oil contain 123 calories in a 1-tablespoon serving, which comes entirely from fatty acids. One tablespoon of salmon oil contains 4.25 grams of combined EPA and DHA, according to the U.S. Department of Agriculture.
Is salmon oil a good supplement?
However, look for reputable salmon oil brands that use sustainable practices. If you already take a multivitamin or cod liver oil for vitamins A and D, you likely don’t need extra from fish oil. In this case, salmon oil is a smart choice. Some research suggests EPA and DHA work best at a 1:1 ratio.
What is salmon oil & how does it work?
Salmon oil is extracted specifically from salmon fish. It contains higher levels of omega-3s compared to regular fish oil. In particular, salmon oil has: About 400 to 500 mg of EPA and DHA can be found in a typical 1,000 mg salmon oil capsule. Some premium brands may have over 50% omega-3 content.
Is salmon oil cheaper than generic fish oil?
Salmon oil is costlier than generic fish oil due to higher omega-3 concentration. If you want a budget-friendly option, regular fish oil is the way to go. However, take cost per mg of EPA/DHA into account – salmon oil may provide more value overall.