Fish oil benefits, studies and 4 important tips

Fish oil benefits have been known since 1980, when studies found low rates of heart disease in Greenland Eskimos (who eat mainly fish).

Later studies found that its benefits derive from the omega-3 fatty acids it contains, also known as polyunsaturated fatty acids (PUFAs).

The two types of omega-3s found in fish include eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Some plant sources, like flaxseed and walnuts, also provide an omega-3 fatty acid called alpha-linolenic acid (ALA).

Many studies now show that omega-3 fatty acids support cardiovascular health and healthy bones and joints. They prove important to nervous system and eye development and function as well.

They also decrease inflammation in the body, and may help reduce the risk and symptoms of disorders influenced by inflammation.

A Sampling of Fish Oil Benefits Studies

Arthritis

Depression and Other Psychiatric Disorders

Cardiovascular Disease/Risk of Cardiac Death

Eye Health

Brain Aging, Cognitive (Memory and Thinking) Decline,

Asthma

Cancer

Fish oil proves a powerful ally for natural healing.

Fish Oil Tips

1. 1. Follow the American Heart Association (AHA)recommendations.Eat at least two servings of fatty fish a week (Mediterranean diet). A serving is about 3.5 ounce cooked or ¾ cup of flaked fish. Fatty fish include salmon, trout, herring, mackerel, sardines, and albacore tuna.Eating fish provides other important nutrients as well:
      1. 1. Protein (one of the riches sources there is)
      1. CoQ10 (a powerful enzyme, antioxidant, and energy enhancer)
      2. L-carnitine (an amino acid that helps cells, particularly heart cells, make energy)
      3. Selenium (an important antioxidant)
      4. Vitamin D (one of the few food sources of this vital hormone)

      However, if you have coronary artery disease or high triglycerides you may not get enough omega-3s by diet alone, so check with you physician about supplements.

      They recommend women who are or may become pregnant and nursing mothers eat 12-ounces of fish and/or shellfish a week. This provides the omega-3 fatty acid DHA, important for early development of nerves, eyes and brain.

   2. You can get some (but not all) of fish oil benefits from plant sources by eating foods rich in alpha-linolenic acid (ALA) like these:
      • • Flaxseed
        • Hempseed
      • • Chia
        • Chiso
      • • Perrila
      • Walnuts
   3. You can get too much fish oil.Too much fish oil (eating 3 servings of fish per day, taking more than 3 grams of omega-3 fatty acids from capsules) could cause bleeding. Only use these higher doses under a health practitioner’s care.

For more on side effects see Fish Oil Side Effects: Contaminates and Other.

1. Many in the US do not eat enough fish to meet AHA recommendations making fish oil supplements a good option.Here are some tips experts recommend in choosing fish oil supplements:
   • Fish oil supplements can increase bleeding so check with your doctor if you are on medications, particularly anticoagulants (blood thinners). Don’t take fish oil supplements if you have had a hemorrhagic stroke or are scheduled for surgery.
   • Look for capsules with high levels of both EPA and DHA.
   • Choose supplements that meet standards set by the United States Pharmacopeia or indicate they are pharmaceutical grade.
   • Look for evidence that contaminates are addressed through a molecular distillation process. For example, a certification or guarantee that they are contaminate free.
   • Buy a small amount to assure freshness.

Key Points

Fish oil’s benefits make fish a Super Food. Follow these tips to make sure you’re getting the most out of eating fish and if needed, choosing fish oil supplements.

Most importantly, enjoy fish oil benefits, but do so wisely!

Sources and Resources

American Heart Association, “Fish and Omega-3 Fatty Acids” at http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.Tw4IqUqmw2k (accessed January, 15, 2012).

Antruejo, A., et al., “Omega-3 enriched egg production: the effect of α -linolenic ω -3 fatty acid sources on laying hen performance and yolk lipid content and fatty acid composition,” British Poultry Science, 52, no. 6 (December 2011), http://www.ncbi.nlm.nih.gov/pubmed/22221241 (accessed January, 15, 2012).

Brasky, Theodore, et al., “Specialty Supplements and Breast Cancer Risk in the Vitamins And Lifestyle (VITAL) Cohort,” Cancer Epidemiology Biomarkers and Prevention, 19, no. 1696 (July 2010), http://cebp.aacrjournals.org/content/19/7/1696.abstract (accessed January, 15, 2012).

Bowman, G. L., et al., “Nutrient biomarker patterns, cognitive function, and MRI measures of brain aging,” Neurology, online before print (December 28, 2011), http://www.neurology.org/content/early/2011/12/28/WNL.0b013e3182436598.abstract (accessed January, 15, 2012).

DHA-EPA Omega-3 Institute, http://www.dhaomega3.org/Overview/Differentiation-of-ALA-plant-sources-from-DHA-%2B-EPA-marine-sources-as-Dietary-Omega-3-Fatty-Acids-for-Human-Health.

Duke, James, The Green Pharmacy Guide to Healing Foods: Proven Natural Remedies to Treat and Prevent More Than 80 Common Health Concerns (Rodalestore.com: Rodale, 2008).

Goldberg, RJ, “A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain, Pain, 129, no. 1-2 (May 2007), http://www.ncbi.nlm.nih.gov/pubmed/17335973 (accessed January, 15, 2012).

Hurst, S., et al., “Dietary fatty acids and arthritis, Prostaglandins Leukot Essent Fatty Acids, 82, no. 4-6 (April 2010), http://www.ncbi.nlm.nih.gov/pubmed/20189789 (accessed January, 15, 2012).

Mozaffarianand, Dariush and Rimm, Eric, “Fish Intake, Contaminates, and Human Health: Evaluating the Risks and the Benefits,” Journal of the American Medical Association, 296, no. 13 (2006).

Rocha Arajo DM, et al., “What is the effectiveness of the use of polyunsaturated fatty acid omega-3 in the treatment of depression?” Expert Review of Neurotherapeutics, 10, no. 7 (July 2010), http://www.ncbi.nlm.nih.gov/pubmed/20586692 (accessed January, 15, 2012).

Tull, SP, et al., “Omega-3 Fatty acids and inflammation: novel interactions reveal a new step in neutrophil recruitment,” PloS Biol., 7, no.8 (August 2009), http://www.ncbi.nlm.nih.gov/pubmed/19707265 (accessed January, 15, 2012).

University of Maryland Medical Center, “Omega-3 fatty acids” at http://www.umm.edu/altmed/articles/omega-3-000316.htm. http://www.umm.edu/altmed/articles/omega-3-000316.htm (accessed January, 15, 2012).

US Geological Survey, “Mercury in the Environment, Fact sheet 146-00 (2006)” at http://www.usgs.gov/themes/factsheet/146-00/ (accessed January, 15, 2012).

Weil, Andrew, Vitamin Library, “Fish Oil and Omega-3,” http://www.drweil.com/drw/u/ART03050/Fish-Oil-Omega-3-Dr-Weil.html (accessed January, 15, 2012).