Essential fatty acids (EFA) are healthy fats that the body needs but can't produce on its own. There are two fatty acids that are essential for human health, alpha-linolenic (also known as omega-3 fatty acids) and linoleic acid (omega-6).[1] The only way to get these nutrients is through a well-rounded diet.
Fish and fish oil supplements are the best sources of omega-3 fatty acids. Westerners tend to consume more omega-6s, found in poultry, eggs, and most vegetable oils, than omega-3s, which are abundant in fish and seafood sources. A diet low in omega-3s is thought to be a factor in the increased rate of heart disease in the U.S.
Omega-3 fatty acids
The omega-3 category consists of two sub-groups: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Consuming these healthy polyunsaturated fats (PUFAs) are known to help reduce high blood pressure and high cholesterol levels, both increased risk factors for developing heart disease.
Fish oil
Fish oil supplements contain the omega-3 fatty acids that are so important for human health. If you get enough in your diet from whole foods — fish, primarily — supplementation may not be needed. If you don't consume omega-3s two to three times a week, you may want to take a fish oil supplement.
One serving of most fish oil supplements is sufficient for providing the recommended daily allowance (RDA) of EPA and DHA combined.
Benefits
Fish oil helps reduce risk of coronary artery disease, cardiac arrhythmia, type 2 diabetes, and elevated serum triglycerides. It also decreases risk of mortality and helps with depressive mood disorders.[2, 3]
DHA
Docosahexaenoic acid (DHA) is beneficial for cognitive functions, neuromuscular control, and is the preferred omega-3 fatty acid for neural and retinal development.[4] Supplementing DHA with fish oil is a great way to maximize the benefits of both fatty acids.
EPA
Eicosapentaenoic acid (EHA) is credited for helping alleviate symptoms related to depressive mood disorders. The fatty acid also helps with sight and brain function. Taking EPA may slow the onset and progression of cognitive disorders, including Alzheimer's disease and dementia.[1, 8]
Studies demonstrate that fish oil supplementation provides physical and cognitive benefits throughout your life. Children benefit by the aid of brain and retinal development, and the elderly benefit by slowing deterioration of brain function — a normal part of the aging process.
Suggested supplementation
- To get your recommended dosage of EPA and DHA, we recommend taking a fish oil supplement, especially if your diet is not rich in seafood. NOW Foods produces a good EPA-only supplement — Super EPA. You can also try Carlson's EPA Gems.
Cod liver oil and krill oil
Cod liver oil supplements contain vitamins A and D, in addition to DHA and EPA. If you don't eat a lot of fruits and vegetables, and don't take a multivitamin, cod liver oil may be a good option for you.
Krill oil does not contain vitamins A or D. It was shown to be potentially more effective than other types of fish for boosting lipid metabolism in obese individuals.[10] Long-term consumption may increase fat loss for those who are overweight. Krill oil is much more potent for ridding the body of eicosanoids, which induce inflammation.[1] Low-grade chronic inflammation is a top heart disease factor in those who are otherwise healthy.
Try NOW Neptune Krill Oil or Jarrow Formulas' PhosphOmega Krill Oil.
Recommended dose
Healthy adults should get 500mg of fish oil daily (1:1 EPA to DHA ratio). Adults with heart disease should consume 1g each day, and those with high cholesterol and/or high blood pressure should take 3g to 4g.[17] The overall maximum dosage is 4g daily.
Omega-6 fatty acids
Omega-6 fatty acids are in vegetable oil, corn oil, soybean oil, nuts, and seeds. Most Americans tend to get their RDA of this fatty acid.[1]
Benefits
Omega-6 fatty acids help with brain health, particularly common aging disorders, heart health, and inflammation. The compound also helps build muscle.
Gamma linoleic acid (GLA)
Gamma linoleic acid (GLA) is a natural anti-inflammatory that helps relieve rheumatoid arthritis symptoms, reduces symptoms associated with eczema, and helps prevent cardiovascular illnesses.[12] GLA is an omega-6 fatty acid that can be synthesized in the body, but works better when supplemented in the diet.
Dosage varies by the condition GLA is used to treat:
Health condition | Recommended GLA dose |
---|---|
Skin conditions | 360mg to 750mg daily |
Pre-menstrual syndrome | 240mg to 320mg daily |
Rheumatoid arthritis | 750mg to 2.8g daily for 6 to 12 months |
Diabetic neuropathy | 480mg daily |
High blood pressure | 1.3g daily |
High cholesterol | Up to 2g daily[17] |
Side effects
Exceeding 2.8g daily can result in minor gastrointestinal discomfort (similar to fish oil consumption), though that subsides with consistent consumption.[17]
Black currant oil
Black currant oil is a popular, inexpensive supplement that contains GLA. The downside is that the concentration of GLA is small.
- We like NOW Black Currant Oil or Health From The Sun Black Currant Oil .
Borage oil
Borage oil containsone of the highest concentrations of GLA compared to other sources.
- NOW Borage Oil and Nature's Way EFA Gold Borage Oil are good sources of GLA.
Primrose oil
Primrose oil is a good source of GLA and is very popular for treating menstrual cramps.
- NOW Super Primrose or Jarrow Formulas Evening Primrose 1300 are good options.
References
- Higdon, J.; Linus Pauling Institute at Oregon State University; Essential Fatty Acids; updated January 2012
- Léon, H. et al.; BMJ; "Effect of fish oil on arrhythmias and mortality: a systematic review;" December2008
- Pin, K. S. et al.; European Neuropsychopharmacology; "Omega-3 fatty acids in major depressive disorder: A preliminary double-blind, placebo-controlled trial;" 2003
- Anderson, G. J. et al.; Pediatric Research; "Docosahexaenoic Acid Is the Preferred Dietary n-3 Fatty Acid for the Development of the Brain and Retina;" 1990
- Philbrick, D. J. et al.; The Journal of Nutrition; "Ingestion of fish oil or a derived n-3 fatty acid concentrate containing eicosapentaenoic acid (EPA) affects fatty acid compositions of individual phospholipids of rat brain, sciatic nerve and retina;"1987
- Martins, J. G.; Journal of the American College of Nutrition; "EPA but not DHA appears to be responsible for the efficacy of omega-3 long chain polyunsaturated fatty acid supplementation in depression: Evidence from a meta-analysis of randomized controlled trials;" October 2009
- AP, S.; Journal of the American College of Nutrition; "Omega-3 fatty acids in inflammation and autoimmune diseases;" December 2002
- Samieri C.; American Journal of Clinical Nutrition; "Low Plasma Eicosapentaenoic Acid and Depressive Symptomatology are Independent Predictors of Dementia Risk;" September 2008
- Penniston, K. L.; Tanumihardjo, S.A.; American Journal of Clinical Nutrition; "The acute and chronic toxic effects of vitamin A; American Society for Clinical Nutrition;" February 2006.
- Banni, S. et al.; Nutrition & Metabolism; Krill oil significantly decreases 2-arachidonoylglycerol plasma levels in obese subjects;" 2011
- Adam O., The Clinical Investigator; "Immediate and long range effects of the uptake of increased amounts of arachidonic acid;"1992
- Kapoor, R.; Gamma Linolenic Acid: A Natural Anti-inflammatory Agent—Part I; 2005.
- Henderson, K.; The Doctor's Prescription for Healthy Living;"A little bit of heaven from omega-7;" Volume 9, Number 6
- Brookshier, S.; The recommended levels of fish oil per day; Demand Media; 2014
- Pharma Nord; Gamma linoleic acid (GLA - Omega 6); 2006
- Natural Wellbeing; Omega 9; 2012
- Alt MD; Gamma linoleic acid; The Gale Group; 2008
- Villani, A. M. et al.; BMC Geriatrics; "Fish oil administration in older adults: is there potential for adverse events? A systematic review of the literature;" May 2013
- Claire Groden; Time Magazine; Hold The Salmon: Omega-3 Fatty Acids Linked to Higher Risk of Cancer; July 2013.
Essential Fatty Acid News on PricePlow
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The FDA's 2016 NDI Draft Guidance looks like the beginning of a multi-pronged attack on the dietary supplement industry. Read and fight this ASAP! -
Aug 17, 2016 Blog Post
Advanced Molecular Labs (AML) Supplements: Return of the King
Advanced Molecular Labs is an up and coming supplement brand developing products led by one of the industry longest tenured gurus, Steve Blechman. -
Dec 30, 2015 Blog Post
Ephedra Fat Burners in the 2020s: How are they still around?
Ephedra pills are still around -- How is that possible? Weren't they banned? PricePlow tells the FULL story about the best ephedra fat burners! -
Jan 01, 2015 Blog Post
The Top 10 Supplement Industry News Stories of 2014
PricePlow goes over the Top 10 Supplement Industry News Stories of 2014 -
Oct 13, 2014 Blog Post
BSN’s DNA Series Is Finally Here!
BSN has made the announcement that their DNA Series will be launching soon! Check out this article for the most up to date information.
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Essential Fatty Acid Price Alerts
The following price alerts are still active:
- May 19, 2024Wiley's Finest Wild Alaskan Cod Liver Oil + 8.45 Oz. dropped by 25% to $29.99 at Amazon
- May 18, 2024NOW Ultra Omega 3-D 90 Softgels dropped by 7.2% to $17.44 at iHerb.com
- May 16, 2024The Vitamin Shoppe Omega 3-6-9 120 Softgels dropped by 14.5% to $11.11 at iHerb.com
- May 16, 2024Rich Piana 5% Nutrition Core Fish Oil 120 Softgels dropped by 60.8% to $9.99 at Supplement Hunt
- May 16, 2024Jarrow Formulas EPA-DHA Balance 120 Softgels dropped by 7% to $17.95 at iHerb.com
- May 16, 2024Jarrow Formulas Krill Oil 120 Softgels dropped by 9.1% to $45.52 at iHerb.com
- May 16, 2024Onnit Joint Oil 12 Oz. dropped by 50.4% to $14.70 at iHerb.com
- May 15, 2024Wiley's Finest Wild Alaskan Fish Oil Peak EPA 90 Softgels dropped by 36.4% to $55.19 at Walmart
- May 15, 2024Wiley's Finest Wild Alaskan Fish Oil Peak EPA 120 Softgels dropped by 39.3% to $35.19 at Amazon
- May 14, 2024EVLution Nutrition Omega-3 Fish Oil 120 Softgels dropped by 17.7% to $12.47 at iHerb.com
- May 14, 2024Jarrow Formulas Borage 120 Softgels dropped by 45.2% to $10.30 at Amazon
- May 13, 2024Myprotein Essential Omega-3 90 Softgels dropped by 16.7% to $7.49 at MyProtein
- May 13, 2024Sender Splashed 100 Softgels dropped by 10% to $17.99 at Muscle and Strength
- May 13, 2024Nature's Bounty Fish Oil 90 Softgels (only 1290mg Mini) dropped by 6.7% to $18.19 at VitaCost.com
- May 13, 2024Nature's Way Mega 3/6/9 Omega Blend 180 Softgels dropped by 35% to $25.74 at iHerb.com
- May 13, 2024Nature's Way Krill Oil 60 Softgels dropped by 20% to $25.74 at iHerb.com
- May 13, 2024Nature's Way Krill Oil 30 Softgels dropped by 20% to $13.65 at iHerb.com
- May 13, 2024New Chapter Wholemega Fish Oil 180 Softgels (only 500mg (Tiny Caps)) dropped by 10% to $34.17 at iHerb.com
- May 13, 2024Rule 1 Fish Oil Omega-3s 100 Softgels dropped by 10% to $9.56 at iHerb.com
- May 13, 2024Nature's Way Fisol 180 Softgels dropped by 11.9% to $20.16 at iHerb.com
- May 13, 2024Nature's Way Mega-DHA 60 Softgels dropped by 20% to $11.65 at iHerb.com
- May 13, 2024Nature's Way Super Fisol 90 Softgels dropped by 20% to $14.25 at iHerb.com
- May 13, 2024Swanson Krill Oil with Pure Coconut Oil 30 Softgels dropped by 15% to $13.96 at iHerb.com
- May 13, 2024Swanson EPA & DHA 120 Softgels dropped by 15.1% to $8.92 at iHerb.com
- May 13, 2024Swanson Provinal Purified Omega-7 30 Softgels dropped by 15% to $14.04 at iHerb.com
- May 13, 2024Nature's Plus Ultra Omega 3/6/9 120 Softgels dropped by 10% to $24.67 at iHerb.com
- May 13, 2024Nature's Way Evening Primrose 120 Softgels dropped by 20% to $16.04 at iHerb.com
- May 12, 2024Source Naturals Vegan True - Non-Fish Omega-3s 30 Vegetarian Softgels dropped by 20% to $11.57 at iHerb.com
- May 12, 2024Schiff MegaRed 80 Softgels (only 800mg) dropped by 15% to $30.86 at iHerb.com
- May 12, 2024Ascenta NutraVege 30 Softgels dropped by 20% to $14.25 at iHerb.com
- May 12, 2024Nature's Way NutraVege Omega-3 Plant 6.8 Oz. (only Cranberry Orange - 1000mg) dropped by 20% to $26.18 at iHerb.com
- May 12, 2024Nature's Way Borage Oil 60 Softgels dropped by 14.3% to $15.41 at iHerb.com
- May 12, 2024Ascenta NutraSea Omega-3 16.9 Oz. (only Lemon -1250 EPA+DHA) dropped by 20% to $36.47 at iHerb.com
- May 12, 2024Schiff MegaRed 40 Softgels (only 500mg) dropped by 27% to $19.72 at iHerb.com
- May 12, 2024Schiff MegaRed 40 Softgels (only 700mg) dropped by 15% to $23.98 at iHerb.com
- May 12, 2024Nature's Way Evening Primrose 60 Softgels dropped by 20% to $8.80 at iHerb.com
- May 12, 2024Nature's Way Super Fisol 180 Softgels dropped by 10% to $26.37 at iHerb.com
- May 12, 2024Carlson Super Omega-3 Gems 250 Softgels dropped by 8% to $47.99 at Vitamin Shoppe
- May 09, 2024Hi-Tech Pharmaceuticals Fish Oil 90 Softgels dropped by 23.9% to $16.59 at iHerb.com
- May 08, 2024KAL Ultra Omega 3-6-9 100 Softgels dropped by 19.9% to $17.30 at Best Price Nutrition
- May 08, 2024KAL Omega-3 120 Softgels dropped by 8.5% to $12.33 at Best Price Nutrition
- May 08, 2024KAL Omega-3 60 Softgels dropped by 13.3% to $7.41 at Best Price Nutrition
- May 08, 2024The Vitamin Shoppe Omega 3-6-9 240 Softgels dropped by 14.5% to $18.80 at iHerb.com
- May 08, 2024The Vitamin Shoppe Omega-3 Fish Oil 240 Softgels dropped by 8.4% to $38.47 at iHerb.com
- May 08, 2024The Vitamin Shoppe Omega-3 Fish Oil 60 Softgels (only EPA/DHA 840mg) dropped by 10% to $21.37 at iHerb.com
- May 08, 2024Muscle Pharm Fish Oil 60 Softgels dropped by 10% to $17.09 at iHerb.com
- May 07, 2024Revive MD Omega 3 120 Softgels dropped by 6.6% to $28.00 at ReviveSups.com
- May 05, 2024The Vitamin Shoppe Omega-3 Fish Oil 60 Softgels (only EPA/DHA 1000mg) dropped by 38.3% to $10.99 at Amazon
- May 03, 2024Alani Nu Fish Oil 60 Softgels dropped by 11.8% to $14.99 at NutritionFaktory.com
- May 02, 2024Species Omegalyze 180 Softgels dropped by 11.8% to $34.39 at DPS Nutrition
- Apr 30, 2024NOW Rice Bran Oil 16.9 Oz. dropped by 14.7% to $8.09 at Best Price Nutrition
- Apr 30, 2024Barlean's Omega Swirl Fish Oil - Ultra High Potency 16 Oz. (only Key Lime) dropped by 23.4% to $27.89 at Best Price Nutrition
- Apr 29, 2024Carlson Elite Omega-3 Plus D & K 60 Softgels dropped by 20% to $30.54 at VitaCost.com
- Apr 29, 2024Olympian Labs Evening Primrose Oil 90 Softgels dropped by 20.5% to $12.15 at VitaCost.com
- Apr 29, 2024Coromega Max High Concentrate Omega-3 60 Shots (only Coconut Bliss (Squeeze Shots)) dropped by 31.4% to $24.69 at iHerb.com
- Apr 27, 2024NOW Neptune Krill Oil 60 Softgels (only 1000mg) dropped by 28.9% to $19.77 at iHerb.com
- Apr 25, 2024Garden of Life Oceans Mom 30 Softgels dropped by 9.6% to $13.22 at Best Price Nutrition
- Apr 20, 2024NOW Cod Liver Oil 180 Softgels dropped by 6.3% to $14.99 at VitaCost.com
- Apr 20, 2024Bare Performance Nutrition Strong Omega 90 Softgels dropped by 11.1% to $39.99 at Amazon
- Apr 18, 2024New Chapter Omega-7 (Sea Buckthorn Blend) 60 Vcaps dropped by 7.5% to $37.99 at MySupplementStore
- Apr 18, 2024NOW Omega 3-6-9 100 Softgels dropped by 7.9% to $6.99 at Muscle and Strength
- Apr 17, 2024Nordic Naturals Complete Omega-3-6-9 60 Softgels dropped by 19.5% to $15.26 at Best Price Nutrition
- Apr 16, 2024Barlean's Fresh Catch Fish Oil Liquid 8 Oz. dropped by 23.9% to $23.74 at MySupplementStore
- Apr 16, 2024Barlean's Omega Swirl Fish Oil 16 Oz. (only Mango Peach, Pina Colada) dropped by 21.3% to $25.19 at Best Price Nutrition
- Apr 16, 2024Barlean's Omega Twin 12 Oz. dropped by 14.4% to $24.29 at Best Price Nutrition
- Apr 16, 2024Country Life Super Omega-3 60 Softgels dropped by 22.1% to $14.39 at Best Price Nutrition
- Apr 16, 2024Barlean's Borage Oil 60 Softgels dropped by 7.4% to $25.19 at Best Price Nutrition
- Apr 14, 2024Nordic Naturals Ultimate Omega in Fish Gelatin 60 Softgels dropped by 6.6% to $29.87 at Vitamin Shoppe
- Apr 14, 2024Carlson EPA Gems 120 Softgels dropped by 15.5% to $73.53 at AllStarHealth
- Apr 12, 2024Core Nutritionals Omega 120 Softgels dropped by 6.1% to $29.59 at DPS Nutrition
- Apr 09, 2024NOW Omega-3 200 Softgels dropped by 9.1% to $7.99 at DPS Nutrition
- Apr 05, 2024Nordic Naturals Arctic Cod Liver Oil 8 Oz. (only Lemon) dropped by 7% to $21.38 at Best Price Nutrition
- Apr 05, 2024Nordic Naturals Arctic Cod Liver Oil 8 Oz. (only Orange, Strawberry) dropped by 17.1% to $21.38 at Best Price Nutrition
- Apr 05, 2024Nordic Naturals Arctic Cod Liver Oil 8 Oz. (only Unflavored) dropped by 12.7% to $21.38 at Best Price Nutrition
- Apr 04, 2024Garden of Life Oceans 3 Beyond Omega-3 60 Softgels dropped by 10.4% to $22.04 at Best Price Nutrition
- Apr 04, 2024NOW Super Omega 3-6-9 90 Softgels dropped by 8.7% to $9.86 at Best Price Nutrition
- Mar 31, 2024Nordic Naturals Ultimate Omega - Zero Sugar 54 Gummies dropped by 86.3% to $4.99 at Supplement Hunt
- Mar 31, 2024Nordic Naturals Nordic Beauty Omega-3 + Borage Oil 60 Softgels dropped by 88.6% to $5.99 at Supplement Hunt
- Mar 26, 2024AllMax Nutrition Omega 3 180 Softgels dropped by 52.4% to $5.99 at Muscle and Strength
- Mar 24, 2024Udo's Choice High Lignan 3-6-9 Blend 17 Oz. dropped by 11.8% to $29.99 at AllStarHealth
- Mar 24, 2024Udo's Choice 3-6-9 Oil Blend 17 Oz. dropped by 6.9% to $26.99 at AllStarHealth
- Mar 20, 2024Nordic Naturals Prenatal DHA 90 Softgels dropped by 10% to $22.15 at Best Price Nutrition
- Mar 18, 2024Carlson Kid's Chewable DHA 60 Softgels dropped by 13.6% to $10.40 at iHerb.com
- Mar 17, 2024Irwin Naturals Fish Oil Pure 60 Softgels dropped by 23.3% to $11.04 at AllStarHealth
- Feb 29, 2024Swanson Black Currant Seed Oil 180 Softgels dropped by 6.3% to $16.91 at Walmart
- Feb 28, 2024Universal Animal Omega 30 Packs dropped by 12.2% to $29.99 at AllStarHealth
- Feb 27, 2024Beast Fish Oil 90 Softgels dropped by 25% to $18.75 at BeastSports.com
- Feb 14, 2024Nutricost Evening Primrose Oil 120 Softgels dropped by 12.9% to $16.10 at iHerb.com
- Feb 14, 2024Swanson MultiOmega 3-6-9 220 Softgels dropped by 21.8% to $20.70 at iHerb.com
- Feb 14, 2024Swanson Omega-3 Fish Oil 150 Softgels dropped by 34.8% to $9.68 at iHerb.com
- Feb 05, 2024Nature's Bounty Fish Oil 145 Softgels dropped by 23.6% to $13.38 at iHerb.com
- Feb 04, 2024Paradise Herbs Omega Sure 60 Vegetarian Softgels dropped by 20% to $11.99 at AllStarHealth
- Jan 26, 2024NOW Super EPA 120 Softgels dropped by 8.3% to $10.99 at Muscle and Strength
- Jan 22, 2024Carlson Elite Omega-3 Gems 120 Softgels dropped by 8.1% to $35.99 at Natural Body Inc
- Jan 11, 2024Nutricost Krill Oil 60 Softgels dropped by 18.2% to $17.06 at eSupplements
- Dec 27, 2023Wiley's Finest Wild Alaskan Fish Oil Prenatal DHA 180 Softgels dropped by 12.3% to $43.99 at AllStarHealth
- Dec 24, 2023Deva Nutrition Vegan Omega-3 DHA-EPA 90 Vegetarian Softgels dropped by 38% to $15.49 at AllStarHealth
- Nov 18, 2023Wiley's Finest Wild Alaskan Fish Oil Summit DHA 4.23 Oz. dropped by 21.1% to $23.99 at AllStarHealth
- Apr 26, 2023Gaspari Nutrition Omega-3 60 Softgels dropped by 15.8% to $19.99 at Walmart
- Dec 19, 2022Carlson Cod Liver Oil 8.4 Oz. (only 1100mg + Vitamins A & D3 - Unflavored) dropped by 29.9% to $29.73 at VitaCost.com
- Sep 22, 2022Source Naturals ArcticPure Omega-3 Fish Oil 60 Softgels (only 850mg) dropped by 22.8% to $8.39 at VitaCost.com
- Jun 15, 2021NOW Black Currant Oil 100 Softgels (only 500mg) dropped by 17.8% to $7.39 at AllStarHealth
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Essential Fatty Acid Reviews & Videos
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May 03, 2024Animal OMEGA Updated: Less Capsules, More DHA @officialanimalpak
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Sep 14, 2023Jocko's Supplement Formulator: Brian Littlefield | Episode 111
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Mar 30, 2023What is ANANDAMIDE?! Your Own Cannabinoid for Sleep, Pain, & Stress
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Mar 11, 2023Cannabinoids From Within | Anandamide FastBliss from NNB in 1 Minute
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Jan 31, 2023Kaged MINDSET w/ Brian Rand & Team Kaged | Episode 081
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Jan 24, 2023ANIMAL FORMULATOR TELLS ALL | Universal Nutrition | Jason Budsock | Episode 080
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Aug 17, 2022Why GHOST FISH OIL Uses SmartPrime-OM: This Changes Fish Oil FOREVER
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Apr 07, 2022MAKE OMEGAS ACTUALLY WORK | SmartPrime-Om by NutraShure (Dr. Hector Lopez)
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