What Is Fish Oil?
Fish oil is derived from fatty fish like sardines, anchovies, and mackerel. After being caught, these fish are transported to a factory where they are ground up and steam-cooked. The oil is then separated from the meat using a centrifuge, purified, and enhanced with antioxidants. It’s important to note that the final product is not typically pure fish oil.
Traditional Sources of Fish Oil
Common sources of fish oil include:
– Sardines
– Mackerel
– Herring
– Anchovies
– Black cod
– Salmon
Why Do People Take Fish Oil?
Fish oil is popular because it contains omega-3 fatty acids, which are known for their numerous health benefits. These fatty acids include docosahexaenoic acid (DHA), eicosapentaenoic acid (EPA), and alpha-linolenic acid (ALA), with DHA and EPA being the most significant. Different fish oil products have varying ratios of DHA to EPA, and researchers are still exploring how these ratios impact health benefits such as eye health, mental wellness, immune support, and cardiovascular health.
Is Fish Oil Bad For You?
Despite the benefits of omega-3 fatty acids, there are concerns regarding fish oil consumption. For those following a plant-based or vegan diet, fish oil is not an option. Additionally, marine fish often contain mercury and other contaminants. Some studies have even linked fish oil consumption to higher prostate cancer rates. In a 2018 NPR report, author Paul Greenberg highlighted the environmental impact of fish oil supplements and their potential to increase mercury levels in the body. Greenberg’s personal experiment with a fish-heavy diet raised his mercury level significantly, affecting his motor skills and memory.
What Are the Alternatives?
Plant-based sources of omega-3, primarily alpha-linolenic acid (ALA), can be converted by the body into DHA and EPA. Although they may not provide as high concentrations as marine sources, algae is an exception, offering substantial amounts of bioavailable DHA and EPA. Other plant-based options include flaxseed oil, flax seeds, sesame seeds, hemp seeds, chia seeds, walnuts, and canola oil (though it’s best to avoid due to its high rate of genetic modification).
Top Fish Oil (Omega-3) Benefits
Beautifies Skin and Hair
Omega-3 fatty acids, especially DHA and EPA, support healthy skin and hair. Deficiencies can lead to dry skin and dandruff, while adequate intake maintains skin moisture and promotes hair growth. Some studies suggest omega-3s can alleviate eczema symptoms due to their anti-inflammatory properties.
Supports Heart Health
Omega-3s from fish oil can improve cardiovascular health by reducing the risk of heart attacks and strokes, promoting normal blood pressure, and lowering triglycerides. They may also prevent blood clots and balance cholesterol levels.
Bolsters Brain Health
DHA is crucial for brain health at all life stages, contributing to neural signaling and cognitive function. Deficiencies can impair learning and cognition. Omega-3s are also being studied for their potential benefits in conditions like Alzheimer’s, ADHD, depression, and anxiety.
Soothes Inflammation
Omega-3s have natural anti-inflammatory effects, which can help manage autoimmune disorders such as rheumatoid arthritis, inflammatory bowel disease, asthma, and allergies.
Strengthens the Immune System
Omega-3s can enhance immune function. A study from 2013 showed that DHA-rich oil boosts B cell activity, which is essential for a healthy immune response.
Supports Eye Health
DHA and EPA may relieve dry eye symptoms by improving tear production. While evidence is mixed regarding their role in preventing age-related macular degeneration, some studies suggest high-dose fish oil could be beneficial.
May Aid in Cancer Prevention
Omega-3s might protect against certain cancers, such as breast and colorectal cancer, by reducing cancer-causing compounds in the colon. However, some research indicates that high doses of fish oil could increase prostate cancer risk.
Which Is Best: Food or Supplement?
Whole foods are generally better than supplements, but fish often contain mercury, which is harmful, especially for pregnant and breastfeeding women. Plant-based omega-3 sources like microalgae are a safer option as they don’t contain mercury. If you prefer fish, choose low-mercury options like wild-caught salmon, sardines, anchovies, and herring, and consult sustainable seafood guides.
How Much Omega-3s Do I Need?
The Institute of Medicine recommends specific omega-3 intake levels, particularly ALA, as it’s essential and not produced by the body. Generally, men need 1.6 grams (1600 mg) of combined DHA and EPA daily, while women need 1.1 grams (1100 mg). Pregnant and breastfeeding women should consume an additional 300 milligrams per day. Always consult with your healthcare provider before starting a supplement regimen.
Side Effects of Fish Oil
Fish oil can cause side effects like bad breath, belching, heartburn, nausea, loose stools, and, at high doses, bleeding and an increased risk of hemorrhagic stroke. Taking fish oil with meals can mitigate these effects, or consider plant-based alternatives.
Should You Take a Supplement?
Omega-3 supplements can help reduce triglyceride levels, lower cancer risks, and alleviate mood disorders. If you opt for supplements, both capsules and liquid forms are available. Plant-based supplements offer the same benefits without the risk of contaminants found in marine sources. Always choose organic, sustainably-harvested sources if you prefer fish oil.
Points to Remember
Fish oil is popular, but it may not be the best omega-3 source due to environmental concerns and contamination risks. The benefits of omega-3s include heart and brain health, among others. Plant-based sources like algae oil, flaxseed, and sesame seeds are excellent alternatives for obtaining these essential fatty acids.
