Updated 10/2021
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Over the years we have associated the use of fish oil supplements with lower heart disease risk. Is this still true? What other benefits can taking fish oil provide? Let’s take a look at some recent research.
In a 2013 double-blind, placebo-controlled clinical trial of over 12,000 participants at high risk for a heart attack were randomized to receive either 1g of fish oil daily or a placebo. Those taking the fish oil supplement showed no improvement in cardiovascular health over 5 years compared to those taking the placebo. Several other studies continue to publish the same results. However, those who have high triglycerides (a type of fat in the blood) can continue to benefit from taking a fish oil supplement, just not for reducing your overall risk of having a heart attack or stroke. Having high triglycerides can increase your risk for pancreatitis. Pancreatitis is a painful condition involving inflammation of the pancreas organ. This can also increase your risk for pancreatic cancer.
In pregnant and lactating women, omega-3s are encouraged to promote good eye and brain health in infants (more specifically DHA and EPA). Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are two types of omega-3 fatty acids that are essential (meaning they must be consumed through diet as our bodies cannot make them). DHA and EPA come mostly from fatty fish such as salmon, mackerel, herring, and albacore tuna. Some amounts of alpha-linolenic acid (ALA) are converted into DHA and EPA from plant sources, however the amount is minimal. ALA is another type of omega-3 fatty acid only found in plants such as avocado, flax seeds, chia seeds, and walnuts. It is recommended for pregnant and lactating women to consume 200mg-300mg of DHA per day which can be achieved through consuming 8 oz of low-mercury fish, such as salmon and sardines, per week. If a pregnant woman is not a fan of eating fish, taking a fish oil supplement or a prenatal containing the recommended amount of DHA is also an option.
Fish oil supplements have also shown promise in treating various types of clinical depression such as postpartum depression and major depression. In 423 adult outpatients who were diagnosed with major depression without anxiety, there was a clear benefit in those who took fish oil with reducing depression over an 8 week period. Other studies in regards to mental health have also shown benefit in fish oil supplementation to decrease risk of schizophrenia. In the 2010 February issue of Archives of General Psychiatry, 81 people at high risk for developing schizophrenia consumed 1.2g of fish oil or a placebo. After 12 weeks, 28% of those taking the placebo developed schizophrenia while only 5% of those taking the fish oil developed the disease.
Individuals suffering form rheumatoid arthritis (RA) may be able to find relief from symptoms with fish oil supplementation. Studies have shown decreased stiffness and joint inflammation resulting in reduced NSAID use with fish oil supplementation. However, there has been no strong evidence suggesting fish oil slows the progression of RA. More research is still needed in this area before appropriate recommendations can be made.
EPA & DHA in fish and fish oil supplements have also shown promising results in improving cognitive health in adults. Some studies have suggested the consumption of fish may reduce chronic inflammation, thus decreasing one’s risk of developing dementia and Alzheimer’s disease. However, more research is still needed in this area.
One of the downsides to taking fish oil supplements are the infamous “fishy burps” they can produce. Another alternative to fish oil supplements is algal oil which is extracted from algae or seaweed and contains both EPA & DHA. This is a great alternative for those following a vegetarian or vegan diet as well.
Like all supplements there are risks and precautions to consider. Fish oil supplements consumed in large doses (>3g) increase the risk of bleeding. For those who are already taking a blood thinner such as coumadin or warfarin should consult their doctor before starting a fish oil supplement regimen.
While there have been several studies showing promise of improving health through fish oil supplements, I’m a big fan of attempting to get nutrients from food first rather than immediately going for a supplement. However, there are some situations where getting nutrients from the diet doesn’t cut it and supplements are necessary.
If you are interested in consuming more omega-3s through your diet, try out this Lemon Pepper Salmon recipe.
Enjoy!
Lemon Pepper Salmon
Ingredients
- 2 4 oz salmon filets , boneless
- 2 tsp olive oil
- 2 tsp lemon pepper seasoning
- 1 lemon , cut into wedges
Instructions
- Line a baking sheet with foil.
- Place the salmon filets on the pan and drizzle with olive oil evenly. Using your hands, rub the olive oil all over the filets.
- Evenly sprinkle the lemon pepper on both filets.
- Bake in the oven at 400 degrees F for 10-12 minutes. Fish should be a pale pink color and easily flake using a fork.
- Once removed from the oven, squeeze a lemon wedge on each filet just before serving. Serve with asparagus or broccoli and brown rice for a complete meal.
Concerned about eating too much fat? Check out one of my other posts about whether or not a low fat diet is healthy.