Supplement Spotlight: Fish Oil
Written by: Ryah Nabielski, MS, RDN
Over 19 million adults in the U.S. take fish oil supplements, making it one of the most popular supplements, along with multivitamins. A quick search reveals over 9000 peer-reviewed research articles on the topic.
It’s no wonder so many people turn to fish oil: it supports cognition, lowers inflammation, and may play a role in preventing chronic disease. But like all supplements, not all fish oil is created equal, and there could be some downsides to using poor-quality products or not adjusting supplementation to your body’s needs.
Today’s article takes a deep dive into fish oil supplements. We’ll cover what they are, why they’re used, and what you need to know to make good choices as a supplement consumer. Keep reading as we unpack:
- Fish oil supplements and omega-3 fats
- Why you should consider fish oil – what the research says
- Potential issues with fish oil
- What sets Twenty2 Nutrition Omega 3 Fish Oil apart
What is Fish Oil?
Fish oil is a dietary supplement composed of the natural fats found in fish. It’s a concentrated source of omega-3 fats, primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), the long-chain omega-3 fats responsible for nutritional benefits.
Omega-3 fats are a type of unsaturated fat, which are a component of every cell and crucial for overall health. They are considered anti-inflammatory, while omega-6 fats (from nuts, seeds, and cooking oils) are more pro-inflammatory. As a side note, omega-9 fats (found in olive oil and avocados) are neutral.
We need both omega-6s and omega-3s but in balance. Unfortunately, the modern diet tends to be much higher in omega-6s (thanks to seed oils and ultra-processed foods) and lower in omega-3s, which is not optimal and can contribute to inflammation and health issues.
While humans have some capacity to convert omega-3s from plants (alpha-linolenic acid or ALA) into the long-chain fats EPA and DHA, this conversion is limited. Consuming EPA and DHA directly from fish and fish oil supplements is also recommended.
Please note that fish and shellfish are common food allergies. Don’t try fish oil supplements if you have a history of fish or seafood allergy. Consult with your healthcare provider for guidance.
Fun fact: Cold-water fish contain higher levels of EPA and DHA than tropical or fresh-water fish. It turns out these fats help to keep the fish from freezing when water temperatures decline. The best sources are:
- Wild salmon
- Mackerel
- Anchovies
- Sardines
- Herring
- Oysters
- Caviar
- Cod liver oil
- Algae oil
- Fish oil
Read more about food sources of healthy fats here.
Why Take Fish Oil?
As a dietitian with 15 years of clinical experience, I recommend fish oil frequently. EPA and DHA are nutrients that many people benefit from getting more of, and fish oil is often the easiest way to improve omega-3 levels. Beyond nutrient optimization for overall health, fish oil supplements have many clinical applications. Here are some evidence-based reasons healthcare practitioners recommend omega-3s:
- Immune health – Fish oil supports a balanced immune system by reducing inflammation and allergies.
- Skin health – Fish oil may reduce inflammation associated with inflammatory skin conditions and support healthy skin aging.
- Eye health – Fish oil may reduce inflammation and oxidative stress in eye conditions, including glaucoma.
- Heart health – Fish oil may reduce inflammation and blood triglyceride levels, reducing the risk of cardiovascular disease and related deaths.
- Mental health – Depression is associated with inflammation, and fish oil may be supportive by lowering inflammation. Additionally, omega-3 fats from fish oil directly affect cell membranes and communication (including in the brain).
- Brain health – Fish oil may protect cognitive function with aging and reduce the risk for dementia.
- Cognitive development and learning – Research suggests fish oil improves children’s reading, spelling, and behavior. When you give fish oil to children, adjust the dose per your pediatrician’s recommendation.
- Pregnancy and breastfeeding – Omega-3s are essential nutrients for infant development. Additionally, they can promote wellness and aid in the prevention of perinatal mood disorders for the mother.
- Bone and joint health – Fish oil may improve bone quality and mineralization and support joint health. In people with osteoarthritis, fish oil may help reduce associated joint pain.
- Metabolic health – In those with metabolic disorders, such as metabolic syndrome or type 2 diabetes, fish oil may help improve insulin sensitivity (reduce insulin resistance).
- Resistance training support – Resistance training combined with fish oil may improve strength compared to training alone in young, healthy adults.
As you can see, fish oil impacts many aspects of health, which is why so many people turn to fish oil for support. While it’s not a magic pill that will solve health problems in isolation, it can be a vital piece of an individual’s overall wellness plan.
But not just any fish oil will do.
Problems With Fish Oil
Quality is paramount when it comes to supplements, and it’s up to the consumer to research the best option. There are many low-quality and potentially problematic fish oils on the market. Here are some of the problems with fish oil supplements:
- Contamination – Because fish oil comes from fish and the oceans are polluted, fish oil can be a concentrated source of heavy metals and industrial pollutants, including PCBs (polychlorinated biphenyls). Fish oils are not required to undergo quality testing before hitting the market.
- Rancidity – Omega-3 fats are extremely fragile and susceptible to oxidation, making the oil rancid. (It’s not healthy to eat rancid oil!) This oxidation can occur because of poor fish storage, manufacturing processes, or heat and light exposure with distribution. It can also occur from not storing fish oil properly at home. Antioxidants, like vitamin E, can help prevent fish oil oxidation.
- Poor bioavailability – Many commercial fish oils are processed to concentrate the EPA and DHA levels in the fish oil (pure pressed fish oil is only 18% EPA and 12% DHA) and remove toxins. This process changes the fish oil into ethyl esters, an unnatural form with poor absorption and bioavailability. If you have ever taken fish oil and gotten the fish burps, it could be because the product was poor quality (i.e., rancid) or in the ethyl ester form, which is poorly absorbed. Fish oil in the triglyceride form is the most bioavailable.
- Inconsistent or suboptimal dosing – The fish oil dosage your body needs may depend on your health status, lab test results, how much fish you eat in your diet, and other factors. The standard fish oil dose is 1 to 2 grams per day of EPA plus DHA, but many fish oil products supply much smaller doses that may not have the intended or therapeutic effect. Please work with your healthcare provider or dietitian to understand your unique dosing needs.
The Solution
With fish oil supplements, a lot can go wrong, but Twenty2 Nutrition gets it right by addressing every issue discussed above.
Twenty2 Nutrition Omega 3 Fish Oil:
- Is molecularly distilled to remove contaminants, including heavy metals and PCBs.
- Is 3rd party tested for quality and purity. Twenty2 Nutrition provides the certificate of analysis.
- Contains an antioxidant blend, including tocopherols (vitamin E), to protect the fragile oils from oxidation.
- Comes in an opaque container to prevent light exposure.
- Contains EPA and DHA in the preferred triglyceride form.
- Contains a 2-gram dose of EPA plus DHA per 2-capsule serving.
Once you choose superior fish oil, get the most benefit by correctly storing and taking your supplement. Store fish oil supplements in a cool, dry place. The fridge is a great place to keep your fish oil! Then, take it with a meal, ideally a balanced meal that contains some healthy fats, to aid in digestion and absorption of the fish oil.
In our modern world, and given the state of our food supply, it takes conscious and consistent effort to stay healthy. Meeting your daily nutrient needs, including EPA and DHA, is an important part of the wellness picture, and well-placed supplements can help fill the gaps and restore balance. Always choose the products with the highest standards and purity, like Twenty2 Nutrition Omega 3 Fish Oil.
This article is for educational purposes only and is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified healthcare provider before changing your diet or beginning a new supplement, especially if you are pregnant or breastfeeding, take medication, or have a medical condition.
Ryah Nabielski, MS, RDN is a Registered Dietitian, functional nutritionist, writer, and recipe creator. Ryah helps clients use a natural, food-as-medicine approach to improve fertility, pregnancy, hormone balance, autoimmunity, and discover a healthy relationship with food and body. Learn more about Ryah and her private practice at econutrition.co.
References
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