At one point It seemed as though fish oil supplements could save us all: rescue us from heart disease, protect us against cognitive decline and vision loss, ease rheumatoid arthritis, and all this while giving us thicker, fuller hair and more beautiful nails.
If all those too-good-to-be-true promises sound like a late-night infomercial, that’s because it is. Many supplement companies made strong claims based on new research that later turned out to be not so true. Then they confused research showing the benefits of fish oil in food with their own fish oil supplements.
But all things seem to return to normal, and fish oil supplements are back with their promise, only this time joining the social media frenzy surrounding them. So let’s take another look at what fish oil supplements are and what the science has to say about their potential benefits.
What is Fish Oil?
it’s not Obviously, it’s fish oils. More specifically, the omega-3 eicosapentaenoic acid (EPA), but mostly docosahexaenoic acid (DHA). These fatty acids are what make fish oily, and certain types have more of them. Salmon and mackerel are high in omega-3 fatty acids and are considered “oily” fish. Cod and tilapia are low in omega-3s. Shellfish also contain omega-3s.
In supplement form, fish oil is extracted from fish and shellfish that contain omega-3 fatty acids, sometimes krill but usually anchovies. (Yes, anchovies.)
What is fish oil good for?
First, what you need to know We’re talking here about omega-3 fatty acids found in seafood, not supplements.
Fish oil –From seafood—It has a wide range of well-studied benefits.
“There’s pretty significant evidence that getting enough omega-3 fatty acids is important for heart, brain, eye health and joint health. All of these areas depend on getting enough omega-3 fatty acids in your diet,” says Dr. Men’s Health Advisor.
What are fish oil supplements good for?
Exactly There’s a ton of research on fish oil and fish oil supplements, which is a great thing, because unlike with many other supplements, research helps form a scientific consensus. When it comes to fish oil supplements, we’re not at a consensus yet, but we’re getting closer in some areas.
The current status of research is as follows:
Fish Oil Supplements and Heart Health
One of the most well-studied areas of fish oil supplements is heart health, with many studies suggesting that fish oil supplements may have cardioprotective effects. (Cardiovascular health claims were most common in a recent study of 255 fish oil supplements published in 2008.) JAMA Cardiology) High-dose fish oil supplements may also be available by prescription to help reduce high triglycerides that circulate in the bloodstream and increase the risk of heart disease and stroke.
Still, research continues to generate new questions.
A new study published in 2011 found that BMJ Medicine, The researchers found that fish oil supplements increase In healthy people, fish oil reduces the risk of stroke and atrial fibrillation, but in people with existing heart disease, fish oil has been found to lower the risk of progressing to larger problems.
A new study published in the journal nutrition People who incorporated fish or fish oil supplements into their diet for a year showed a reduction in pro-inflammatory blood markers, with the greatest benefits seen in those who previously ate fish less than once a month.
Do these changes help reduce risk of disease or prevent new illnesses?
That is still being sorted out.
Keep in mind that fish oil supplements are not a substitute for statins for high cholesterol. Statins are more effective at lowering cholesterol than fish oil and other common supplements, according to a study published in the American Journal of Clinical Nutrition. Journal of the American College of Cardiology.
Fish Oil Supplements and Arthritis
A research review published in Orthopaedic Surgery and Research JournalThe researchers found that omega-3 supplementation reduced arthritis pain and improved joint function compared to a placebo, and they speculate that this may be because the fatty acids reduce inflammation that destroys cartilage.
However, even here there are conflicting studies.
Another study (the same year) found that data on dietary interventions with omega-3 supplements for arthritis patients was “limited”, meaning it was difficult to draw conclusions from the existing science.
Do you see a pattern here?
Fish Oil Supplements and Eye Health
A research review published in 2010 found that Acta optalmologicaAlthough clinical trials found no difference, dry eye patients who took fish oil reported improvement in their symptoms.
Fish Oil Supplements and Brain Health
Research reviews published in journals Cureus Evidence suggests that fish oil supplements may enhance learning, memory, cognitive performance, and blood flow to the brain. Geroscience People who took fish oil were shown to have a slightly (7%) lower risk of developing dementia (more research is needed).
Additionally, there is also the belief that fish oil supplements may help treat mental health issues.
In published studies, JAMAThose who took omega-3 supplements for an average of 5.3 years had slightly more They are more likely to develop depression or depressive symptoms than those who take a placebo.
Fish oil also shouldn’t be used as a substitute for mental health medications: “The scientific evidence is not yet strong enough to support its use in improving mood — that is, in people who have been diagnosed with a mental health disorder, such as really severe depression,” says Leslie Funderburk, PhD, RD, CSSD, CSCS, associate professor of nutritional sciences in the Robins School of Health and Human Sciences at Baylor University.
Should I take fish oil supplements?
Do you eat Do you eat oily fish at least twice a week? If not, take a fish oil supplement. Might be St. Pierre says consuming fish can have a positive effect: If you eat oily fish, you can skip the supplement that day and for a few days afterward.
Taking 1 to 2 grams of EPA and DHA per day is probably safe and beneficial, without needing to take more than one to three tablets a day, St. Pierre says.
Choose products that have been independently verified for purity and quality by NSF, USP, ConsumerLab, or Informed Choice. Then, read the label carefully. Some products combine fish oil with other nutrients, such as vitamin D or vitamin K. If you combine one of these types with another supplement that contains the same nutrient, you could accidentally take too much.
And of course, talk to your doctor or pharmacist before starting any new supplements. This is especially important if you’re taking blood-thinning medications, as fish oil can also have anticoagulant effects, especially in high doses. And if you have a fish allergy, ask about alternatives like krill oil or algae oil.
Another tip: Skip eggs or milk that have added DHA or EPA. The extra cost isn’t worth the slight benefit. “The amounts in these products are too low,” says Funderburk. “You won’t get any therapeutic benefit from using these products over the course of a week.”
