When I was growing up, my mother encouraged my siblings to drink fish oil, but I didn't know why. Today, fish oil, found in oily fish and containing omega-3 fatty acids, has become a model for overall health. And all the touted health benefits, from improved heart health to improved mood, make me think my mom was right.
Here's the thing: Not everyone should take fish oil supplements, especially if you eat a lot of fish in your diet. Before you begin, learn what fish oil is, how supplements work, who should take it, and the proven benefits.
Meet the experts: Joanne E. Manson, MD, is a professor of medicine at Harvard Medical School and director of the Division of Preventive Medicine at Brigham and Women's Hospital. Valerie Agyeman, RD, is a registered dietitian and host of the Flourishing Heights Podcast .
What is fish oil?
"Fish oil is rich in polyunsaturated fatty acids, mainly EPA and DHA, found in marine animals," said Joan E. Manson, professor of medicine at Harvard Medical School and head of the Department of Preventive Medicine at Brigham. Women's Hospital. . .
Certain polyunsaturated fatty acids in fish oil are known as omega-3 fatty acids, including EPA, DHA and ALA , adds Valerie Agyeman, RD, registered dietitian and host of the Flourishing Heights podcast .
"Omega-3 fatty acids are very important because our bodies cannot produce them, so we have to get them from our diet," says Agyeman. EPA and DHA are found in dark, fatty fish such as salmon, sardines, tuna, herring and mackerel. You can get them as supplements. (More coming soon!)
4 possible benefits of fish oil
Studies are still ongoing and the evidence for the benefits of fish oil is inconclusive, Agyeman and Dr. Some Manson together. But here are some possible benefits of these omega-3 fatty acids
1. You can improve your heart health.
Because of the anti-inflammatory properties of EPA and DHA, foods that include these omega-3 fatty acids in your diet can help your heart by helping with blood pressure and triglycerides, says Agyeman.
In their study on vitamin D and omega-3s, people who took a gram of marine omega-3 or fish oil supplements daily had a reduced risk of serious cardiovascular problems such as heart attack, stroke and cardiovascular death. 3 h. Dr. Manson
2. They help reduce the risk of autoimmune diseases.
Omega-3 fatty acids have been linked to a reduced risk of developing or being diagnosed with autoimmune diseases such as rheumatoid arthritis, psoriasis and lupus. Dr. According to A. In a 2022 study, taking vitamin D along with omega-3 fatty acids for five years reduced autoimmune disease by 22 percent. Manson worked.
3. They can help the development of the fetus.
For pregnant women, EPA and DHA can protect their health and are important for their baby's brain and heart development, says Agyeman.
In the year According to a 2020 study, maternal fish consumption during pregnancy is also associated with a lower risk of problem-solving delay in children and failure of fine motor skills at six months. And higher DHA levels during pregnancy are associated with fewer side effects, such as premature birth, according to a 2021 study .
Of course, in general, it is not considered safe for pregnant women to eat all kinds of fish, because some types of mercury are high. So check out this FDA chart for the best options and serving recommendations, and consult your doctor for more information on which seafood is best for you.
4. They can help with reproduction.
In the year Omega-3 supplements may increase women's chances of conceiving, according to a 2022 study . In the study, women who took omega-3 fatty acids were 1.51 times more likely to conceive than women who did not. However, this was not a randomized controlled trial, so women taking omega-3 supplements may represent a more health-oriented demographic.
A place where fish oil is not lacking
Although some believe that fish oil can improve mood, memory and cognitive function, studies have not shown a clear benefit, said Dr. "More research is needed on the effects of omega-3 fatty acids on mood, depression, and memory and cognitive decline," Manson said.
While omega-3 fatty acids may improve eye, skin, liver and bone health, "some results are promising but inconclusive -- more research is needed," Dr. Manson added.
How to get more omega-3 fatty acids in your diet
Current recommendations are to eat two servings of fatty fish per week, said Dr. Manson and Agyeman. According to Agyeman, it's often easier to add omega-3s to your diet with seafood. (By the way, fish contains not only omega-3 fatty acids, but also other important nutrients such as vitamin D, iron and vitamin B12).
From canned to frozen to fresh seafood, there are many varieties and most fish can be prepared in 15 to 20 minutes by grilling, air-frying and steaming. Plus, you can always add it to your favorite dishes like pizza or pasta.
Let's say you don't like the taste of seafood, but you want to include omega-3 fatty acids in your diet. The first step may be to try white-fleshed seafood such as haddock or halibut, as they are less effective against this fish. Taste it, says Agyeman.
If you can't eat at least 1 to 1.5 servings of fish per week, consider fish oil supplements, adds Dr. Manson adds that EPA and DHA are not found in fish sources other than these oily fish.
Now there's a third type of omega-3, ALA, which you can get from plants like almonds, seeds like hemp, chia and flax, and some oils like coconut oil. Canola,” says Agyeman. ALA can be converted to EPA and DHA, but in very limited amounts, so it's best to get it from fatty fish, he says.
What you need to know about fish oil supplements
Who should take fish oil supplements?
If you're vegan or can't stand the taste of fish, talk to your doctor about adding a dietary supplement. (Vegans can opt for algae-based omega-3 supplements.) People with a history of cardiovascular disease may be good candidates, but they say they should talk to their doctor about a drug with a strong EPA dose. Manson
How Much Fish Oil Should You Take?
Dr. Manson and Agyeman generally recommend at least 1,000 milligrams (or one gram) per day and no more than 5,000 milligrams, but everyone is different. "Some want more, some want less," Agyeman said. That's why it's important to talk to your doctor before starting a new supplement.
What are the possible dangers of fish oil supplements?
In general, omega-3 is relatively safe at one gram per day, but there are some potential risks, says Dr. "It was associated with a higher risk of bleeding and an increased risk of atrial fibrillation," Manson added.
Therefore, if you are going to have surgery, you may need to stop taking your nutritional supplement before the procedure. And tell your doctor if you have a higher risk of atrial fibrillation or if you take medications that help prevent blood clots, such as aspirin or other blood thinners. "Effluent oil can interact with some of these medications and increase the risk of bleeding," said Dr. Manson
In small amounts, fish oil can sometimes cause bloating or digestive problems such as nausea or diarrhea, or even allergies. So listen to your body, says Agyeman. (For example, if you are allergic to fish, taking a fish oil supplement may cause a reaction.)
What else should you consider when buying fish oil?
Agyeman says there are many types of fish oil available on the shelf, from liquid to capsule. When looking for dietary supplements, look for brands with third-party certifications, such as the US Pharmacopeia (USP) or National Science Foundation (NSF) seal. Products with this seal undergo quality control, which ensures that the amount indicated on the label is in each capsule and that the dietary supplement is free of impurities such as heavy metals or other toxic substances, said Dr. manson You should also make sure the supplement contains EPA and DHA, Agyeman adds.
Always clear: Pay attention to the expiration date and make sure that the supplements are stored in a certain way.
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