Fish Oil Supplements / Omega 3 – Do They Work?

Do You Take Fish Oil Supplements? Do You Know If They Work?

We’re spending billions (yes, BILLIONS!) on fish oil supplements. Also known as Omega-3 fatty acids, they’re supposed to boost our health. Your body can’t produce Omega-3s, you have to get them through what you eat, or via supplements.

In the US, fish oil supplements are the third most widely used dietary supplement, after vitamins and minerals.

They’re supposed to help all sorts of ailments, as well as prevent disease. But do they work? Let’s look at what the scientists say.

According to the National Institutes of Health, people use fish oil to help with everything from Alzheimer’s disease, ADHD and high blood pressure, to painful periods and vision problems. And a ton of other things too. It’s as if they’re a sort of “magic pill”.

Of course, we all know there’s no such thing.

However, there are some studies that show that fish oil supplements DO help. For example, a 2016 study published in the journal Circulation found that high doses of omega-3 fatty acids may help the heart to heal itself after a heart attack. Fish oil helped reduce scarring in the heart muscle and increased its ability to pump blood.

So, yes, there is certainly is evidence that fish oil supplements are helpful in treating some conditions.

But there’s a lot more about the oil that can’t be proven.

And fish oil supplements also have potential toxins and side-effects. And they impact the environment too. Here’s why.

Old vs. New Studies of Fish Oil Supplements

Thee have been studies in the past which showed that fish oil supplements are great for heart health, preventing clotting, and some vision and brain issues. So everyone’s been recommending them.

But newer science seems to debunk these studies. For example:-

• A 2018 British analysis of 10 studies with 77,000 participants showed that taking Omega-3 supplements didn’t help prevent coronary heart disease.
• A review of 20 studies published in JAMA found that neither eating fish for dinner nor taking fish oil supplements reduced the risk of stroke, heart attack or death.
• A 2011 meta-analysis by Yale University showed that fish oil supplements did not reduce depression.
• A 2015 study, the largest and longest of its kind, found that omega-3 supplements don’t improve brain health and memory in older people.

Fish Oil Supplements vs. Eating Fish

I’ve always maintained it’s better to get your vitamins and minerals through food than by taking supplements or pills. In general, your body absorbs them better and you get more benefit from eating healthy foods than taking pills.

This is often backed up by science. A review published in the online journal BMJ examined data from 38 studies and found that eating 5 servings of fish a week reduced stroke risk by 12 percent compared with eating one serving or less. But for the people who took fish oil supplements instead of eating fish, there was no significant effect on risk.

But The American Heart Association (AHA) Says They’re Good!

In 2002, the AHA issued a “Scientific Statement” stating that “omega-3 fatty acids have been shown in  ….. trials to reduce the incidence of cardiovascular disease.”

Bill Harris, one of the three authors of that statement, told the The Washington Post.that currently the “evidence is unclear” on the benefits of fish oils. But “it all made a lot of sense at the time,” he said. “There seemed to be a benefit, and they were safe, so there was just no downside. Everything looked good, so why not do it?”

The American Heart Association still endorses fish oil

Are Fish Oil Supplements Safe?

Heavy metals (e.g. lead, cadmium, mercury) are released by industry. They’re toxic. They end up, amongst other places, in fish. In their fatty tissues. Which is where we get Omega-33 oil from. Dangerous PCBs can also be present in fish.

Note that these toxins are generally present, whether you eat fish, or take fish oil supplements.

What About Side-Effects?

Generally, eating fish is safe from side-effects –  apart from the toxic issues, that is. But if it’s clean and cooked properly, you don’t normally get side effects from eating fish.

But fish oil capsules have loads of side-effects. Be sure to take them with meals, to reduce your risk of gastro issues. But when you research the other side effects, well, they’re pretty scary. And it’s a long list.

Plus, they often interact with other supplements and medication, and even affect absorption of some nutrition through food. So be sure to talk to your doctor before taking them.

What Is The Effect on the Environment?

Like everything else that has become hugely popular, lots of people want to get involved in supplying them. And that means killing a lot of fish. A lot.

So there’s over-fishing, particularly around the US where the supplements are so popular.

Apart from reducing fish stocks, the fish most often killed for fish oil supplements provide a vital service –  they filter water. With so few fish now, scientists point to the growing dead zones in Chesapeake Bay and other areas with muddy water. Fish no longer filter and protect them.

What Can You Do If You Want Supplements?

There are several things you can do if you want to eat fish safely, and / or take fish oil supplements.

1. Choose your supplements wisely. There are some retail products (including pills with oil reduced from fish scraps) that aren’t directly linked to over-fishing.
2. Check out IFOS which independently checks fish oil products for toxins.
3. For the most eco-friendly fish, Google “sustainable fish” and your area.
4. Or avoid fish altogether and instead get your Omega-3 oils from these seeds:- flax, chia, hemp  and sesame. Be aware though that the mix of specific acids is different from what you get from fish.

Conclusion

Fish oil supplements are not a magic pill. They may help with some issues, but they contribute to over-fishing. A healthy diet will probably help you a lot more.

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Warm regards,

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