Fish Oil Supplement Facts
Facts about fish oil supplements on this page include health benefits of Omega-3 fatty acids, studies about whether or not supplements aid in heart health, the best way to get these essential fatty acids into your system, how they help your body, which fish you should avoid eating, warnings, side effects, and which foods have them. Plus best buys on Omega-3 supplements.
|
|
Omega-3 and Heart Health?
Health Benefits of Eating Omega-3 Fatty Acids
Omega-3 fatty acids are important and needed by your body to aid in bodily functions such as:
Muscle activity Blood clotting Digestion Fertility Cell division Growth "DHA is important for brain development and function. ALA is an “essential” fatty acid"(NIH, 1), Relieves symptoms in rheumatoid arthritis Decreases risk of abnormal heartbeats, which can lead to sudden death |
Studies Show Little Proof of Heart Health Benefits From Omega-3 Dietary Supplements
Recommended Amounts of Seafood (Fish or Shellfish) to Eat
Studies & Research on Fish Oil Supplements
Studies were conducted to determine the effects of fish oil supplements rich in EPA and DHA which are the two most important omega-3 fatty acids. Long-chain omega-3 fatty acids are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Studies done on people with heart disease and people with no heart disease had inconsistent results. For some people the Omega-3 fatty acids were helpful and in other cases they were not. Studies conducted in 2012 and 2013 did not find any convincing evidence that fish oil supplements were beneficial to heart patients. Of nine studies conducted to determine the effects of the Omega-3's on people with heart disease, history of heart attacks and abnormal heart rhythms only one study found any evidence of beneficial effects. "There are several reasons why supplements that contain EPA and DHA may not help to prevent heart disease even though a diet rich in seafood may. Eating seafood a few times a week might provide enough of these omega-3s to protect the heart; more may not be better. Some of the benefits of seafood may result from people eating it in place of less healthful foods. There is also evidence that people who eat seafood have generally healthier lifestyles, and these other lifestyle characteristics may be responsible for the lower incidence of cardiovascular disease" (National Institute of Health,1).
Health Benefits of Eating FishAccording to Washington State Department of Health eating fish keeps your heart and brain healthy because your body does not produce omega-3 fatty acids on it's own, you must get these important fatty acids through the food you eat (2).
|
Best Fish to Get Omega-3 Fatty Acids From
Fish Which Are Low in Mercury & Fish You Should Avoid Eating
Fish low in mercury are:
Shrimp
Canned Light Tuna
Salmon
Pollock
Catfish
Fish high in mercury which you should avoid eating are:
Shark
Swordfish
King mackerel
Tilefish
"Five of the most commonly eaten fish or shellfish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish. Avoid eating shark, swordfish, king Mackerel, or tilefish because they contain high levels of mercury" (American Heart Association, 3).
Shrimp
Canned Light Tuna
Salmon
Pollock
Catfish
Fish high in mercury which you should avoid eating are:
Shark
Swordfish
King mackerel
Tilefish
"Five of the most commonly eaten fish or shellfish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish. Avoid eating shark, swordfish, king Mackerel, or tilefish because they contain high levels of mercury" (American Heart Association, 3).
Warnings About Omega-3 Supplements
"Omega-3 supplements may interact with drugs that affect blood clotting.
It is uncertain whether people with fish or shellfish allergies can safely consume fish oil supplements. Fish liver oils (which are not the same as fish oils) contain vitamins A and D as well as omega-3 fatty acids; these vitamins can be toxic in high doses. Tell all your health care providers about any complementary health approaches you use. Give them a full picture of what you do to manage your health. This will help ensure coordinated and safe care" (National Institute of Health, 1). Omega-3 Possible Side EffectsIt is unusual for people to get side effects from consuming Omega-3 fatty acid supplements. However, it is possible to have side effects from them. Possible side effects are usually gastrointestinal symptoms such as:
Belching Indigestion Diarrhea (NIH, 1). |
Commonly Used Sources of Omega-3 Supplements
These are the most commonly used dietary supplements that do contain the required EPA and DHA omega-3's.
Fish oil Flaxseed oil Algae oils are often used as a vegetarian source of Omega-3's (NIH, 1). |
Best Buys On Omega-3 Supplements
See More Foods & Oils with Health Benefits
References:
1. Omega 3 supplements in depth. Retrieved on June 17, 2017 from NIH. https://nccih.nih.gov/health/omega3/introduction.htm#hed2
2. Health benefits of fish. Retrieved on June 18, 2017 from Washington State Department of Health. http://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/HealthBenefits
3. Fish and Omega 3 fatty acids. Retrieved une 17, 2017 from the American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.WUavkdUrLrc
1. Omega 3 supplements in depth. Retrieved on June 17, 2017 from NIH. https://nccih.nih.gov/health/omega3/introduction.htm#hed2
2. Health benefits of fish. Retrieved on June 18, 2017 from Washington State Department of Health. http://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/HealthBenefits
3. Fish and Omega 3 fatty acids. Retrieved une 17, 2017 from the American Heart Association. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HealthyDietGoals/Fish-and-Omega-3-Fatty-Acids_UCM_303248_Article.jsp#.WUavkdUrLrc