We have been hearing a lot about fish oil lately, because it has made its way into mainstream medicine. Why all the hype? Is it really as good as its cracked up to be?
The American Heart Association thinks so. They recommend that healthy people should be eating omega-3 fatty acids from fish and plant sources to protect their heart. Fish oil in the amount of 2-4 grams a day has been found to lower triglyceride levels in the blood. Studies have found that omega-3 fatty acids do the following:

Decrease the risk of sudden death and abnormal heart rhythms
Decrease the development of atherosclerosis and plaque formation
Decrease blood clots
Improve the overall health of the body’s arteries

Is there a difference between fish and other sources of omega-3 fatty acids?

There are different types of omega-3 fatty acids. The active forms in fish are eisosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA are found exclusively in fish. Those that are highly recommended include herring, sardines, wild salmon and fresh tuna. Flaxseed and flaxseed oil contain Alpha-linolenic acid or ALA. This is another form of the omega-3 fatty acid. It is converted to EPA and DHA by the liver. Since the conversion to the active components is variable, fish oil is a far more potent form of omega-3 fatty acids. It is best to use both fish and flax seed to get omega-3 fatty acids.

What about mercury?

There is the potential for fish oil and of course fish to contain mercury. Mercury can be toxic to the nervous system and is particularly harmful to the developing nervous systems of babies and small children. If you are interested in taking fish oil, look for brands that use distilled fish oil and test for contaminants. There are a couple of common brands that do this, Nordic Naturals and Eskimo Oil. If you have fish oil capsules and you pierce one of them and it smells like rotten fish, it is time to find a new bottle. Rancid oil isn’t good for you.

Eating fish is probably the best route for getting good fish oil. It is always best to get nutrients from whole food. If you are concerned about mercury there are certain types of fish to avoid or eat sparingly. These include: shark, swordfish, king mackerel and tilefish.

What else is fish oil good for?

A recent study done in England found that pregnant women who consumed 2-3 servings of fish or seafood a week throughout their pregnancy had children with higher IQ’s than those pregnant women who consumed no fish or seafood. Fish oil has been found to be of benefit in stroke prevention, Crohn’s disease, lupus, prostate cancer, colon cancer, high blood pressure and rheumatoid arthritis.

Are there risks?

Those with bleeding problems should probably avoid fish oil since it thins the blood. Some people become nauseated after taking it. No one knows the exact right dose for a given individual. Some people who take it might find it elevates their cholesterol. Quality issues with fish oil supplements are huge. It is really important to find a good, mercury-free brand.

What is the recommended dose?

There really isn’t a set recommended dose. Most doctors recommend anywhere from 1-3 grams of fish oil a day. For those patients with high triglycerides the recommendation is 2-4 grams a day.

If you are interested in taking fish oil supplements it is really important to discuss it with your doctor or health care provider first. One more tip, if you find you are burping up fish after you take your supplement, switch to a different brand. There are many, which don’t give you a fishy after-taste!!