The Straight Skinny on Fish Oil
Oct 04, 2009 by Bill Rawls, M.D.
If you decided to take one and only one supplement, the choice would have to be fish oil. Evidence strongly suggests that a special type of fats present in fish oil, called omega-3 fatty acids, lower the risk of not only heart disease and stroke, but all chronic diseases.
Omega-3 fatty acids balance cell membranes, reduce inflammation, act as antioxidants and allow all functions in the body to occur more smoothly. Though following a diet high in sources of omega-3’s is a good choice, the benefits of these important fats are very dose dependent and most people are just not getting enough. The question is, how much is enough?
Last winter I spent the better part of one rainy cold weekend reviewing fish oil literature to define the answer. Present recommendations from most sources suggest daily intake of 1000mg of omega-3 fatty acids for health maintenance and 2000-4000mg for therapeutic purposes such as lowering triglycerides or reducing plague formation in arteries. Notice the recommendations are for omega-3 fatty acids and not fish oil. Different fish, different fish oils and different fish oil supplements all contain variable amounts of omega-3’s. Your average off-the-shelf fish oil supplement with two capsules offering 1000mg of fish oil only contains 200-300mg of omega-3’s. This translates into taking 6-10 capsules per day for average health and double that for therapeutic purposes—add in allowance for frequent trips to the bathroom from the effect that much fish oil will have on the GI tract. The better choice is buying highly concentrated fish oil supplements providing at least 1200 of actual omega-3 fatty acids per 2 capsules. (Supplemental dosage should be adjusted in accordance to daily fish and shellfish intake.)
A more specific way to answer the question of “how much” is by measuring the concentration of omega-3 fatty acids in your blood stream. This type of testing is still relatively new and is still being standardized, but it may someday be the definitive test for predicting risk of stroke and heart attack. Even so, the test does have value today. Absorption of fat is variable from person to person and testing can be beneficial for determining optimal dosage. The test is simple to perform and only requires a finger-stick with blood blotted on card and mailed to the lab. The average cost of the test is around $100.
Coming soon to First Do No Harm Health Systems: test kits for omega-3 testing alongside our premium Nordic Naturals fish oil products. In the meantime, quality kits are available for purchase at www.omegaquant.com.
Categories: Cardiovascular Health, Everyday Supplements,
Tags(s): Fish Oil, Omega-3 Fatty Acids, Essential Fatty Acids,
Previous Comments
Mary Martin- Oct 09, 2009
Is fish oil safe for pregnant women to take? I have heard mixed reviews based on mercury & toxin concerns.
Dr. Rawls- Oct 09, 2009
Fish oil is highly recommended for pregnant and lactating women, just make sure you are taking a superior quality product to avoid risk of mercury and contaminants. Choose a fish oil that is weighted towards DHA for neurocognitive benefit.
Jen- Dec 23, 2009
I've read that I should take emulsified and high-vitamin fermented fish oil. What does this mean and what is the benefit of these two things? Thanks!
Lisa DiNuzzo- Apr 26, 2012
ok these articles are old has the testing become easier to access and less expensive?
