Are Fish Oil Supplements Good?
In a word, yes. They are one of the best supplements you can take for your overall health. Unlike many supplements that are poor substitutes for “real food”, good-quality fish oil pills should give you much of the health benefit of the actual fish they are standing in for.
In my last post I discussed how eating fish can improve your mood and brain function. Beyond that, many recent studies have shown benefits beyond the brain, particularly in decreasing atherosclerosis and cutting the risk of heart attack, keeping triglycerides, blood pressure, and inflammation under control, cutting the risk of macular degeneration in the eyes, and newer studies suggest the omega-3s in fish oil may decrease the risk of Alzheimer’s disease. For a more detailed critical look along with numerous references, check out this issue of Nutrition Action Health Letter.
There seems to be few risks in taking fish oil pills, and lots of potential upside. On days that I don’t eat omega-3-rich fish, I take a one-gram supplement twice a day. Here are some key points:
• A good dose is 1 gram of a combined EPA and DHA omega-3 fish oil capsule once- to twice-a-day. A dose over 2 grams per day could cause bleeding problems in some people.
• Find a high-quality supplement that has been purified and is free of mercury, PCB and dioxin contaminants (this is an advantage of the pills over some fish, which might be contaminated). This Environmental Defense Fund site should help you choose a safe product.
• Fish oil can cause burping, nausea, even diarrhea in sensitive people. If that occurs, start at a lower dose, maybe one pill every several days, and see if you can build up to one or two pills a day. Try taking it after meals or at bedtime, and sometimes freezing the gelatin capsule will stop the side effects. If side effects persist, try different brands, or just eat more omega-3 rich fish instead.
• Especially if you have significant heart disease or blood clotting concerns, are pregnant or about to have surgery, check with your doctor before taking this supplement. Fish oil thins your blood a bit (for most people, this is a good thing), but is a concern if you bleed easily or are already on blood thinners. If you are a vegetarian who does not eat fish, look for omega-3 supplements derived from algae.
