How healthy are fish oil supplements? And is eating fish better?

Fish oil, which contains omega-3 fatty acids, has been shown to promote many health benefits, including promoting heart health, protecting the brain from dementia, and relieving symptoms of rheumatoid arthritis.

But what exactly are omega-3 fats, and what does the evidence say about their benefits for keeping us healthy?

And if they teeth Good for us, but can eating fish have the same effect as supplements?

What are omega-3 fats?

Omega-3 fatty acids are a type of polyunsaturated fatty acids. These cannot be produced in our bodies, so it is essential that we get them through our diet.

Three main types of omega-3 fats are important in our diet.

Omega-3s are key to the structure of our cells and help keep our hearts, lungs, blood vessels, and immune system functioning.

Should I eat fish or take supplements?

The first research to suggest that omega-3 fats may have health benefits came from observational studies of people who ate fish rather than fish oil.

So, are the “active ingredients” of supplements, EPA and DHA, absorbed by our bodies in the same way as fish?

Intervention studies (one group given fish and one group given fish oil supplements) found that consuming equal amounts of EPA and DHA from fish or fish oil resulted in similar increases in EPA and DHA levels in the body. got it.

However, this assumes that it is only omega-3 fats that provide health benefits. Fish also has other components that may collectively or jointly contribute to its health benefits, such as protein, vitamins A and D, iodine, and selenium.

The observed health benefits may also be partially due to the lack of certain nutrients that would be obtained from other types of meat (red and processed meats), such as saturated fat and salt. may be.

So what are the benefits of omega-3 fatty acids? And does the source matter?

Consider evidence of heart disease, arthritis, and dementia.

Heart disease

When it comes to cardiovascular disease (heart attacks and strokes), the meta-analyses that provide the highest quality evidence show that fish oil intake probably makes little or no difference.

Another meta-analysis found that for every 20 grams of fish consumed per day, the risk of coronary heart disease decreased by 4 percent.

The National Heart Foundation recommends eating fish rich in omega-3 fats for optimal heart health, based on scientific evidence. Omega-3 levels in fish vary, including tuna, salmon, deep-sea perch, horse mackerel, and snook, and generally the more flavorful the fish, the more omega-3 fats it contains.

The foundation says fish oil may be beneficial for people with heart failure or high levels of triglycerides, a type of fat circulating in the blood that increases the risk of heart disease and stroke. However, taking fish oil to reduce the risk of cardiovascular disease (heart attack or stroke) is not recommended.

arthritis

For rheumatoid arthritis, studies have shown that fish oil supplements are effective in reducing the severity and progression of the disease.

Eating fish can also lead to these improvements, but due to the high levels of EPA and DHA required, it is often difficult and expensive to get that amount from fish alone.

Based on evidence, Arthritis Australia recommends consuming around 2.7g of EPA and DHA per day to reduce joint inflammation. Most supplements contain about 300 to 400 mg of omega-3 fats.

Therefore, you may need 9 to 14 capsules per day (or 5 to 7 for concentrated fish oil) depending on the amount of EPA and DHA in each capsule. This is about 130g to 140g of grilled salmon or mackerel, or 350g of salted canned tuna (almost 4 small cans).

dementia

Epidemiological studies have shown a positive association between increased intake of DHA (from the diet) and reduced risk of developing Alzheimer’s disease, a type of dementia.

In animal studies, DHA is used to assess brain function, including the buildup of amyloid, a protein thought to be associated with dementia, and damage to the tau protein, which helps stabilize nerve cells in the brain. It has been shown that it can alter markers. However, this has not yet been shown in humans.

A systematic review of multiple studies in humans shows different results for omega-3 fats from supplements.

Two studies that gave omega-3 fats as supplements to people with dementia found no improvement. However, when given to people with mild cognitive impairment, which is associated with an increased risk of progression to dementia, improvements were seen.

Another meta-analysis (study of studies) showed that higher fish intake was associated with lower risk of Alzheimer’s disease, but this relationship was not observed for total dietary omega-3 fat intake. . This indicates that there may be other protective effects provided by eating fish.

In line with the evidence, the Alzheimer’s Association recommends eating fish rather than taking fish oil supplements.

So what’s the bottom line?

The more people who follow a healthy plant-based diet that includes fish and minimize their intake of ultra-processed foods, the better off they will be.

There is currently evidence to suggest that fish oil can be effective against rheumatoid arthritis, especially if eating large amounts of fish is difficult.

To prevent dementia and heart disease, it’s best to try to get more omega-3 fats in your diet. Although plant foods contain ALA, they are not as effective as eating seafood to increase EPA and DHA levels in the body.

As with any product on store shelves, check the expiry date on your fish oil to make sure you can consume it all by then. Due to their chemical structure, EPA and DHA are easily broken down, which affects their nutritional value. Store in a cool, dark place, preferably in the refrigerator, away from light.

Fish oil can have some nasty side effects, such as fishy burps, but serious side effects are generally minimal. However, it is important to discuss taking fish oil with all your doctors, especially if you are taking other medications.

Evangeline Manzioli University of South Australia, Nutrition and Food Science Program Director, Certified Practicing Dietitian