AT ONE POINT it seemed like fish oil supplements were going to save us all. Rescue from heart disease, defend against cognitive decline and vision problems, relief from rheumatoid arthritis, and all this while giving you thicker, lusher hair and prettier nails.
If all these too-good-to-be-true promises sound like a bit of a late-night infomercial to you, well, yes. Many supplement companies have built powerful claims from emerging research, which later turned out to be less true. And they confused the study results showing the benefits of fish oil – as in food – with their fish oil supplements.
But as it all begins again, fish oil supplements are back with their promises, but this time, they’re dipping their toes into the social media frenzy around supplements. So let’s take a look back at fish oil supplements and what the science says about their purported benefits.
What is fish oil?
NOT TO BE obvious, but it’s fish oil. More specifically, it is omega-3 eicosapentaenoic acid (EPA), but largely docosahexaenoic acid (DHA). These fatty acids make up the oiliness of fish, with some being more present in certain varieties. Salmon and mackerel are rich in omega-3 fatty acids and are considered “fatty” fish. Cod and tilapia are less rich in omega-3. Shellfish also contain omega-3.
In supplement form, fish oil is extracted from fish and shellfish that contain omega-3 fatty acids, sometimes krill, usually anchovies. (Yes, anchovies.)
What is fish oil used for?
FIRST, DO YOU KNOW that we are talking here about omega-3 fatty acids present in seafood, not yet supplements.
Fish oil-seafood– has a wide variety of well-researched benefits.
“There is some pretty significant evidence that getting enough omega-3 is important for heart health, brain health, eye health, and joint health – all of these areas rely on a large amount of omega-3 in your diet,” says Brian St. Pierre. , MS, RD, CSCS, CISSN, Pn1, Director of Performance Nutrition at Precision Nutrition, and a Men’s health Advise.
What are fish oil supplements used for?
THERE IS A VERTIABLE a sea of studies on fish oil and fish oil supplements. And that’s a good thing, because unlike many other supplements, research can help establish scientific consensus. When it comes to fish oil supplements, we haven’t reached consensus yet, but we’re getting closer in some areas.
Here is where the research currently stands.
Fish Oil Supplements and Heart Health
One of the most studied areas in fish oil supplementation is heart health, with many studies suggesting that fish oil supplements have cardioprotective benefits. (Heart health claims were the most common in a recent study of 255 fish oil supplements published in JAMA Cardiology.) High-dose fish oil supplements are even available by prescription to reduce high levels of triglycerides, fats that circulate in the blood and increase the risk of heart disease and stroke.
Yet research continues to raise new questions.
In a new study published in BMJ Medicine, researchers found that fish oil supplements were associated with a increase at risk of stroke and atrial fibrillation in healthy people. However, in people with existing heart disease, fish oil was associated with a reduced risk of progressing to more serious problems.
A new study published in the journal Nutrition showed that people who supplemented their diet with fish or fish oil supplements for a year had a reduction in pro-inflammatory blood markers, with the greatest benefits seen in people who had already eaten less fish once a month.
Will these changes reduce your risk of illnesses or help you avoid new ones?
This is still being resolved.
Just know that fish oil supplements should never replace your statin for high cholesterol. Statins work better than fish oil or other common supplements at lowering cholesterol, according to a study published in the Journal of the American College of Cardiology.
Fish Oil Supplements and Arthritis
In a study review published in the Journal of Orthopedic Surgery and Research, researchers found that omega-3 supplementation relieved arthritis pain and improved joint function compared to placebo. This could be because fatty acids reduce inflammation that can destroy cartilage, researchers speculate.
Although there is also conflicting research.
Another study (from the same year) found that data on dietary intervention in the form of omega-3 supplementation in arthritis patients is “limited”, meaning it is difficult to draw conclusions. conclusions based on existing scientific data.
Do you see a trend here?
Fish Oil Supplements and Eye Health
In a study review published in Acta OpthalmologiqueDry eye sufferers who took fish oil reported improvement in their symptoms, although clinical tests showed no difference.
Fish Oil Supplements and Brain Health
A study review published in the journal Curéus suggests that fish oil supplements may boost learning, memory, cognitive performance, and cerebral blood flow. Another study published in GeroScience showed that people who took fish oil had a slightly reduced risk (7%) of developing dementia. (Even more research is needed.)
And then there’s the idea that fish oil supplements can help treat mental health issues.
In a study published in JAMApeople who took omega-3 supplements for an average of 5.3 years were slightly more more likely to develop depression or depressive symptoms than those who took placebos.
And fish oil isn’t a replacement for mental health medications, either. “The science isn’t quite there if you look at things like mood improvement, like if someone is actually diagnosed with a mental health disorder, like major depression,” says LesLee Funderburk , Ph.D., RD, CSSD, CSCS, associate professor of nutritional sciences at the Robbins College of Health and Human Sciences at Baylor University.
Should You Take a Fish Oil Supplement?
ARE YOU EATING oily fish twice a week or more? Alternatively, a fish oil supplement could will be beneficial to you, said Saint-Pierre. Every time you eat a serving of oily fish, you can skip the supplement that day and the following days.
A dose of one to two grams of EPA and DHA per day is probably safe and beneficial, without requiring you to swallow more than one to three pills per day, says St. Pierre.
Choose a product independently verified by NSF, USP, ConsumerLab or Informed Choice for purity and quality. Next, read the label carefully: Some products combine fish oil and other nutrients like vitamin D or vitamin K. You might accidentally overdo it by combining one of these varieties with other supplements containing the same nutrients.
And of course, before starting a new supplement, discuss it with your doctor or pharmacist. This is especially important if you are taking a blood thinner, as fish oil can also have blood thinning properties, especially in large doses. And if you’re allergic to fish, ask about alternatives like krill oil or algae oil.
One more thing: don’t bother with eggs or milk with added DHA or EPA. The extra cost is not worth the minimal benefit. “The quantities present in such products are too small,” says Funderburk. “Using these products during the week will not result in any therapeutic effects.”