Table of Contents
What Are Fish Oil Supplements?
Health Benefits of Fish Oil Supplements, Based on Studies
Different Types of Fish Oil Supplements
Factors to Consider When Choosing the Best Fish Oil Supplements
Recommended Dosage for Fish Oil Supplements
Possible Side Effects of Fish Oil and Omega-3 Supplements
Omega-3 fatty acids are incredibly popular supplements that many people prefer. These healthy fats are found in plant oils like flaxseed, soybean, and canola. They’re also present in foods like chia seeds, walnuts, and fatty fish such as salmon, tuna, sardines, and mackerel. However, many individuals opt for fish oil supplements containing two of the three essential fatty acids that promote good health.
Now, what exactly are these fish oil supplements, and do they truly enhance our well-being as often claimed? Continue reading to delve into the research and expert opinions.
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What Are Fish Oil Supplements?
Fish oil is a source of essential fats called omega-3 fatty acids. These fats have sound effects on our health, like lessening inflammation, making joints healthier, balancing cholesterol, and even boosting mental well-being. Vincent Pedre, a doctor at Pedre Integrative Health in New York City and the writer of the popular book Happy Gut, explains this.
The American Heart Association advises eating two servings of fish (especially fatty types) every week. Dr. says, “A serving means 3.5 ounces of cooked fish or about three-quarters of a cup of flaked fish.” Fish with lots of fat, like salmon, mackerel, herring, lake trout, sardines, and albacore tuna, are rich in omega-3 fatty acids.
Fish oil supplements have two main kinds of omega-3 fatty acids, known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids have health advantages and are found in fish, shellfish, and some types of algae.
While it’s good to eat foods with EPA and DHA, especially fatty fish, using a fish oil supplement can help if there are gaps in your nutrition. Dr. explains, “I’ve noticed that not all patients enjoy eating fish or can eat enough fish each week to follow the AHA advice.” He also mentions that some people have problems like arthritis with inflammation, and fish oil with omega-3s can be really helpful. “In these situations, it’s really important to fill the nutritional gaps with fish oil supplements.”
Health Benefits of Fish Oil Supplements, Based on Studies
Research suggests that there are several possible health advantages linked to using fish oil supplements, which include the following:
Lower Triglyceride Stages
It’s possible that taking fish oil supplements could reduce triglyceride levels, which are a type of fat in your blood. Keri Gans, a registered dietitian nutritionist and author of The Small Change Diet, explains that high triglyceride levels might increase the chances of heart disease and stroke and could also indicate obesity or metabolic syndrome. However, Gans points out that there isn’t much strong scientific proof for the health benefits of fish oil supplements benefits in lower amounts. Studies often use “higher doses of fish oil than what the average person takes, unless a doctor prescribes it,” she mentions.
May Help Improve Depression Symptoms
Early studies suggest that omega-3s might help with making depression symptoms better, according to Gans. She’s talking about research from 2017 published in the journal Critical Reviews in Food Science and Nutrition [1]. This research looked at different types of studies, like ones with lots of people, lab experiments, and tests with pretend pills. It found that not having enough omega-3s in your food could be linked to mood problems like feeling down. And taking omega-3 supplements could be a good way to treat these problems, but more research is needed to be sure.
[1] Reference for the 2017 research: Critical Reviews in Food Science and Nutrition
Power Support for Avoiding Coronary Heart Disease (CHD):
In 2020, a review showed that omega-3 fatty acids might slightly lower the risk of Coronary Heart Disease (CHD), as mentioned by Gans [2]. The study looked at information from 162,796 people and found that having more long-chain omega-3 polyunsaturated fatty acids (LCn3) in your diet could “slightly” lower the chances of dying from coronary heart disease and having heart-related problems. It also helped reduce the amount of triglycerides in the blood.
[2] Reference for the review: (Provide the actual reference if available)
Might Ease Joint Pain from Arthritis
Omega-3s might also assist in calming inflammation. “They’ve been seen to have anti-inflammatory advantages, which could mean less painful joints for people with arthritis,” says Gans. She mentions a study from 2006 in Surgical Neurology, which included 250 patients with neck or back pain. These patients took 1,200 to 2,400 milligrams of omega-3 EFAs from fish oil supplements daily. Interestingly, more than half of them stopped using other treatments for pain [3]. Out of these patients, 60% shared that they felt better in terms of both overall pain and joint pain.
[3] Reference for the 2006 trial: (Provide the actual reference if available)
Might Be Good for Your Brain’s Health
Omega-3s can be good for your brain too. A study from 2018 looked at information from 23,688 people. It was discovered that older adults who ate fish once a week had better memories if they ate fish four or more times a week. They even said it was like having a brain that’s four years younger [4].
EPA and DHA, which are types of omega-3s, are also found in vitamins for pregnant women. These vitamins can help with the brain development of the baby. A study in Reviews in Obstetrics and Gynecology mentioned that pregnant people can find it hard to get enough fish oil from their food (since they shouldn’t eat too much seafood). The study suggests taking fish oil or DHA from algae supplements [5].
[4] Reference for the 2018 study: (Provide the actual reference if available)
[5] Reference for the study in Reviews in Obstetrics and Gynecology: (Provide the actual reference if available)
Might Be Helpful for Your Eye Health
Eating omega-3s might be connected to having healthy eyes. A big study with more than 32,400 women discovered that those who had more omega-3s in their diets had a smaller chance of having dry eyes compared to those who didn’t eat much seafood [6].
[6] Reference for the study: (Provide the actual reference if available)
Different Types of Fish Oil Supplements
The recommended amount of omega-3s you need can vary based on your age and health condition, as stated by the National Institutes of Health. For instance, adult men aged 19 to 50 should aim for 1.6 grams a day, while women in the same age group only need 1.1 grams. You can get the right amount of omega-3s from your diet alone. Just one serving of home-cooked salmon provides 1.24 grams of DHA and 0.59 grams of EPA.
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However, fish oil supplements can be a good way to make sure your body gets the advantages of omega-3s. These supplements come in different forms and are usually split into two main types. Dr. says, “Many companies take away the fish smell and might add essential oils, like lemon oil, to hide the fish aftertaste.”
The main types of fish oil supplements include:
Soft gel capsules:
Soft gel capsules are a common way to take fish oil. Dr. mentions that these capsules are “easy to swallow.”
Liquid
You can also buy fish oil as a liquid in a bottle. Dr. likes using liquid when he needs to give more fish oil.
Medicament
As explained by Dr. For instance, a product called Icosapent, also known as Vascepa, is used alongside a healthy diet to lower high triglycerides and decrease the risk of cardiovascular disease. If you’re interested, have a conversation with your doctor about these prescription fish oil supplements to gather more information.
Reasons to Consider When Choosing the Best Fish Oil Supplements
Both highlight the importance of choosing high-quality fish oil supplements. Dr. emphasizes, “You should make sure they come from good fish sources and are made by a supplement company that follows or goes beyond the FDA’s Good Manufacturing Practices guidelines.”
Gans adds, “Like any supplement, you should buy from a trustworthy brand and search for third-party certification. This certification confirms that the product is safe to consume and contains what’s mentioned on the label.”
She continues, “You should also check the EPA and DHA levels. It’s better to choose a brand with higher levels of these compared to just the total omega-3s. Lastly, look for a brand that’s been certified as environmentally friendly.”
Indeed, EPA and DHA levels can vary a lot in fish oil supplements. For instance, Nordic Naturals Ultimate Omega provides 650 milligrams of EPA and 450 milligrams of DHA in a serving, while New Chapter’s Whole Mega Fish Oil has 180 milligrams of EPA and 220 milligrams of DHA, according to Gans.
Another thing to consider with fish oil supplements is the chance of being exposed to heavy metals. As Dr. suggests, “It’s wise to find out if the company you’re purchasing from tests their fish oil in an independent lab for heavy metals and can confirm it’s safe from significant levels of heavy metals.”
Recommended Dosage for Fish Oil Supplements
The right amount of fish oil to take depends on why you’re taking it.
First, try to get omega-3s from food. Gans advises, “For healthy adults without heart issues, aim for two servings of fatty fish each week.” If you’re using supplements, she suggests starting with 400 to 500 milligrams a day of combined EPA and DHA fish oil for a healthy adult.
If you have heart disease, Gans recommends 1,000 milligrams of combined EPA and DHA each day. For those with high triglycerides, a dose of 2 to 4 grams daily might be suitable, but it’s important to talk to your doctor first. Gans adds, “With such high amounts, many people benefit from a prescription-grade omega-3 medication.”
“Higher amounts are often taken to lower triglycerides, aid fatty liver, and bring down inflammation,” he adds. He explains that doses as high as 8 to 12 grams have been used for patients with severe brain injuries, which has shown positive outcomes.
However, for most individuals, taking more than 3 grams of omega-3s each day can be risky. It’s important to have a conversation with your doctor and a registered dietitian nutritionist before adding any kind of supplement to your routine. This will help determine the right dose for your specific needs.
Possible Side Effects of Fish Oil and Omega-3 Supplements
There’s an important risk with omega-3 supplements: “Fish oil can make your blood thinner, which means bleeding might take longer if you get a cut,” explains Dr. That’s why, if you’re already on blood thinners, you should talk to your doctor before taking these supplements. Also, note that you should stop taking fish oil a week before surgery to prevent too much bleeding.
Gans mentions that some brands might make your mouth taste fishy. If this happens, she suggests putting the fish oil in the freezer before you take it. This could help reduce the taste. Other possible side effects are feeling sick, diarrhea, or heartburn. But Gans says these are usually not severe. If you notice any of these side effects, talk with your doctor to find out if there are better options for you.
Lastly, if you’re allergic to fish or can’t tolerate it, you shouldn’t take fish oil.