Vitamin & Supplement Series: Omega 3s & Fish Oil
Vitamin and Supplement Series: Omega-3’s and Fish Oil Supplements
Omega-3 fatty acids are a hot topic these days. They have been linked to heart disease, brain function, arthritis, asthma, and many other ailments. As a result of their popularity, fish oil and vegetable oil supplements are widely available and consumed.
Omega-3 fatty acids are essential fats meaning we must consume them from our foods. Our bodies cannot make these fats but require them for many processes including muscle activity, blood clotting, digestion, fertility, brain development and function, and cell division and growth. Many foods contain omega-3 fatty acids like:
- Fatty fish (salmon, tuna, mackerel, herring, trout)
- Shellfish (crab, mussels, oysters)
- Vegetables Oils (olive, canola, flaxseed, algae, etc.)
- Nuts (especially walnuts)
- Seeds (chia and flax)
Research has shown some benefits to higher amounts of omega-3 in the diet. The largest body of research looks into omega-3s and their effect on cardiovascular disease. A diet rich in omega-3s can potentially lower risks associated with cardiovascular disease and lead to better outcomes for those already with cardiovascular disease. Omega-3’s have also been shown to decrease inflammation in people with rheumatoid arthritis, asthma, and other inflammatory diseases. Newer research is looking into omega-3’s and brain health, specifically the prevention of cognitive decline, but no conclusions have been made.
This essential fat has many important functions in the body so getting enough omega-3’s through our diet is important. Most research studies show that consumption of omega-3’s through food is more beneficial than through supplements. You should aim to get at least 2 servings of fatty fish like salmon a week, consume more nuts like walnuts, and use omega-3 rich oils in cooking. The average American does not consume adequate omega-3’s so a supplement may be beneficial.
Unfortunately, quality of fish oil supplements is a common issue. Many supplements do not contain what they claim to have and may be contaminated with mercury or PCB’s. To make sure you are choosing the right supplement, do your research ahead of time through independent companies that evaluate the quality of supplements. If you are spending money on something, you want to make sure you are getting what you pay for. It is always safer to get your nutrients from foods.