Wonder drug or waste of money? The truth about fish oil supplements | Well actually

Fish oil is a perennial wellness topic. This is because there is so much contradictory information.

“People recognize fish oil as a mysterious supplement,” says Amelia Shelley, clinical nutrition coordinator at Mount Sinai Hospital.

Fish oil supplements have a high omega-3 supplement and a high level of essential fatty acids that our bodies don’t produce on their own. They play an important role in cardiovascular health, Brain functionvision and immune system. As a result, there are fish oil supplements Promotion As a way to reduce the risk of heart attacks and inflammation, and improve cognitive function and skin health.

This has made fish oil supplements a booming business. Omega-3 supplements are We and UKand estimate Make the global fish oil market worth around $3.1 billion.

However, scientific data is not emphasized much. a 2018 Meta-analysis They found that taking fish oil supplements “does not benefit heart health or reduces the risk of stroke or death for any reason.” Last year, a study found that fish oil could increase the risk of heart disease and stroke in people without cardiovascular disease. Also, many fish oil supplements seem to be intense.

We asked experts what you should know about fish oil supplements.

What are fish oil supplements?

Fish oil for supplements is extracted from fatty fish such as mackerel, salmon, herring, sardines and anchovies.

This oil is rich in two types of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

“Apart from fish, seaweed and algae are the only sources of these two types of omega-3,” says Shelley.

In supplement form, fish oil is often sold as soft gel capsules. However, each supplement contains, for example, each tablet has an amount of EPA and DHA – inconsistent. In the United States, dietary supplements are not regulated by the Food and Drug Administration, explains Dr. Stephen Kopecky, cardiologist at Mayo Clinic. (supplement It is regulated In the UK. )

“You have to turn the bottle to see the labels for the ingredients,” says Kopecky. He warns, “I can change the labels every week.”

What are the benefits of fish oil supplements?

Experts say it is important to distinguish between the benefits of eating fish and the benefits of consuming fish oil supplements. Omega-3 in fish has been shown to help reduce inflammation and plaque formation, lowering blood pressure and triglycerides – a type of fat in the blood – stabilizes and protects cell members in the heart and brain, Shelley says.

However, nutrition is complicated. Kopecky says it’s unclear whether these benefits come from omega-3s alone or whether the fatty acid combinations and fish were caught, prepared and served. “There are all these other factors,” he says.

The current fish oil boom was partly due to 1985. paper says Dr. Stephen Nissen, a cardiologist at Cleveland Clinic at the New England Journal of Medicine.

The paper found that “mortem rates from coronary artery disease are more than 50% lower among people who consume at least 30g of fish per day than those who do not eat fish.”

Certainly, Nissen says, those who eat more fish tend to have health consequences. But that’s probably not just because they consume more omega-3s.

“When you eat more fish, you probably eat less meat,” he said, adding that more fish-eating groups tend to be health-conscious overall.

When it comes to fish oil supplements, Shelley points out that there is “strong evidence” that fish oil can help people with existing heart disease and high triglycerides. At the same time, she adds, “There were some studies that showed no benefits or harm.” She says more research is needed on specific doses and formulations.

If you have a high triglyceride or cardiovascular concern, experts recommend talking to your doctor before taking fish oil supplements. According to Shelley, formulated fish oils are available and tend to be more regulated than commercial supplements.

What are the risks of fish oil supplements?

Several studies have found that powerful fish oil supplements can increase a person’s risk of atrial fibrillation. It may lead to Clots, strokes, and cardiac complications. One trial of 13,076 patients It was suspended in 2020 “Based on evidence of a statistically significant increase in atrial fibrillation, with a low probability of clinical benefits.”

There are no serious potential side effects, such as belching, heartburn, or stomach upset.

“The main side effect is burping fish-like taste,” says Kopecky.

How can you get the benefits of fish oil without taking supplements?

It’s very easy: eat fish. “Eating more fatty fish instead of proteins that are high in saturated fat would offer more benefits than popping fish oil supplements,” says Shelley.

Kopecky says that if someone doesn’t eat a diverse and nutritious diet, it’s unlikely that any kind of supplement will help them.

The story of fish oil supplements is a “michael of our world,” says Kopecky. “We find foods that are beneficial to us. They say they know exactly which parts are beneficial. They reduce that, they dry, put them in pills, and sell for 10 times more money.”