Is fish oil really worth all the hype?
Fish oil and fish oil supplements have gained popularity over the years for health benefits. Companies promote fish oil as a way to improve your heart and mental health. Fish oil comes in the form of supplements, while other companies add it to their products. With these health benefits of fish oil, some claim that it could help you live a longer and healthier life. But what exactly is fish oil, and how much water do these claims hold?
What’s in fish oil and what does it do?
Fish oil is a term used to refer to the omega-3 fatty acids found within seafood. Omega-3 fatty acids are essential to our bodies for brain function and our growth and development. The three types of omega-3 fatty acids are Alpha-linolenic Acid (ALA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA). Our body cannot produce ALA, so our diet must contain plant foods such as chia seeds, flaxseeds, canola oil, or pumpkin seeds. Our body can convert ALA into EPA and DHA; however, it doesn’t produce a lot. By eating more foods, like salmon, tuna, mackerel, and sardines that contain EPA and DHA, brings more omega-3 fatty acids into our system, which in turn could have long-term health benefits.
What are the health benefits of fish oil?
The health benefits associated with omega-3 fatty acids are that they can reduce the level of triglycerides in your blood. Triglycerides in high levels can increase your risk of stroke and heart disease. If you are at a higher risk for heart disease, your doctor may recommend adding more fish oil to your diet. The American Heart Association (AHA) acknowledges that it’s an approved and effective treatment for people with high blood triglyceride levels. However, if you are not at risk, you should consult your doctor if adding fish oil, or omega-3, to your diet is necessary. Extensive studies conducted over the years show no conclusive evidence that increasing the amount of omega-3 in your diet can prevent or reduce your risk of heart disease if you are not at risk.
Some studies also show that an increased intake of omega-3 can slightly lower blood pressure, reduce your risk of arrhythmia, and slow the rate of plaque build-up. That is not to say that omega-3 can cure or prevent these health problems, but there is a correlation. It’s always best to consult your doctor and see your options before choosing to either change your diet or take supplements.
Studies surrounding omega-3 and your mental health, or even types of cancer, are conflicting. Some studies show that omega-3 has a slight effect on those with depression and can improve their mood. On the other hand, other studies show that there isn’t enough evidence to prove that omega-3 has a crucial impact on affecting those with depression.
What about fish oil supplements?
If you are interested in adding a fish oil supplement to your diet for your preference or by doctor recommendation, there are plenty on the market. Dietary supplements for omega-3 come in different forms, depending on if you are looking to add more EPA, DHA, or both to your diet. The following dietary supplements available are fish oil, fish liver oil, krill oil, and algal oil. Popular supplements for fish oil are Nature Made, Carlson Labs, and InnovixLabs. These brands have fish oil and omega-3 supplements approved by either the United States Pharmacopeia (USP) or the International Fish Oil Standards (IFOS). Both organizations ensure the purity, quality, and standards of dietary supplements.
According to the National Institutes of Health, there is no daily intake amount established for EPA or DHA. However, for the omega-3 ALA, they recommend the daily intake amount of 1.6 grams for men and 1.1 grams for women. Before taking dietary supplements, it’s best to consult with your doctor, specifically if you are on medications. If you are intaking too much omega-3, it could result in bleeding problems, specifically when combined with warfarin or other anticoagulant medications.
So is fish oil really important, or is it all hype?
It’s always best to get your vitamins and nutrients from a food source such as seafood, nuts or plants. If those foods are not easy to come by in your area, or your diet lacks these foods, supplements can be a great alternative. Ensure that you research supplements before taking them. Check the quality, standards, and purity to make sure that there are no artificial ingredients. Also, check for third-party organization testing from groups such as the United States Pharmacopeia or International Fish Oil Standards.
At the end of the day, unless you have a higher risk of heart disease, there usually isn’t a need for fish oil or omega-3 supplements. There is no conclusive evidence showing that omega-3 can prevent or cure any other medical conditions. Your best option is to eat a well-balanced diet, be physically active, and take preventive care with annual check-ups.
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