For years, fish oil has been touted as a beneficial supplement for heart health. It’s no wonder that millions of Americans, including a significant number of individuals over the age of 60, take these golden capsules without hesitation. The reasoning behind this is sound: fish oil contains omega-3 fatty acids, which play a crucial role in various bodily functions, including energy production, blood circulation, and hormone synthesis.
While omega-3 fatty acids are naturally found in fatty fish like mackerel, wild salmon, and herring, many people opt for fish oil supplements as an easy way to ensure an adequate intake of this essential nutrient. However, recent research is challenging the notion that fish oil supplements are universally beneficial and suggesting that, in some cases, they may do more harm than good.
Before you consider throwing out your supply of fish oil capsules, it’s important to understand the facts surrounding these supplements.
One area of concern is their potential to increase the risk of heart health issues in otherwise healthy individuals.
According to a recent study published in BMJ Medicine, over-the-counter fish oil supplements may have potential harm in certain individuals. The study, conducted over a period of 12 years and involving 415,000 individuals aged 40 to 69, revealed that one-third of the participants used fish oil supplements. It was discovered that those without a pre-existing heart condition who took fish oil experienced a 13% increased risk of developing atrial fibrillation, an irregular heartbeat associated with heart-related complications. Additionally, healthy participants taking fish oil had a 5% higher risk of suffering from a stroke.
However, the study also found that fish oil was associated with a 15% lower risk of atrial fibrillation in individuals who already had heart disease.
Overall, the study suggests that many health claims regarding fish oil supplements are not supported by evidence.
According to a study conducted in 2023, researchers analyzed the labels of over 2,800 fish oil supplements and discovered that nearly 74% of them made health claims, with most relating to heart health. However, only 19.2% of these claims were supported by scientific evidence. The study also highlighted significant variability in the dosage of omega-3s in the supplements tested.
Dr. Ann Marie Navar, co-author of the study and associate professor of medicine at the University of Texas Southwestern Medical School, shared that she often encounters patients who believe that taking fish oil supplements benefits their heart health. However, she informs them that randomized trials have shown no such benefits in reducing heart attacks or strokes.
Additionally, it is worth noting that many over-the-counter fish oil formulas are rancid.
According to a 2023 study conducted over a six-year period, the majority of over-the-counter fish oil supplements were found to be rancid by the time they reached consumers’ cabinets. This was due to oxidation, which occurs when the supplements are exposed to too much oxygen between production and consumption. Michelle Routhenstein, a preventive cardiology dietitian at EntirelyNourished.com who was not involved in the study, explains that taking oxidized supplements can potentially increase LDL cholesterol levels, negatively affecting heart health. If you’re concerned about the safety of your fish oil supplement, Routhenstein suggests looking out for a fishy odor or experiencing digestive discomfort such as burping, indigestion, or diarrhea.
It is recommended to store fish oil supplements in a cool, dry, dark place or even freeze them. This helps prolong their shelf life and also aids in slower digestion, reducing any unpleasant aftertaste. However, it is more beneficial to obtain omega-3s from food sources. Research suggests that fish oil supplements do not lower the risk of heart disease. On the other hand, individuals who consume omega-3-rich seafood one to four times per week have a lower likelihood of dying from heart disease, as stated by the National Institutes of Health.
According to Routhenstein, it is generally advised to consume 500 milligrams of EPA and DHA daily for optimal health and cardiovascular well-being. Sardines, salmon, trout, and mackerel are the fish that contain the highest amounts of these nutrients. However, if you follow a vegetarian or vegan diet or have seafood allergies, it may be beneficial to take supplements since plant-based sources of these nutrients are limited. Walnuts and flaxseeds are examples of plant-based sources that contain these nutrients. Fish oil can also be helpful in improving triglyceride levels and reducing inflammation.
Not all fish oil supplements are problematic. High-quality fish oil can be beneficial for lowering triglyceride levels, reducing the risk of heart disease and stroke. It also helps to decrease inflammation and alleviate pain and stiffness in people with rheumatoid arthritis, an autoimmune disease. However, it is important to assess the benefits and risks on an individual basis. Fish oil supplements can potentially interfere with certain medications, such as blood-thinners, increasing the risk of excessive bleeding. It is advisable to consult with a healthcare provider before taking fish oil or any other supplements. In certain cases, doctors may prescribe fish oil for specific patients.
Prescription fish oil is stronger and safer than over-the-counter pills but comes with a higher price tag. Doctors may prescribe it for patients with extremely high triglyceride levels. It’s crucial to consult your healthcare team, including a registered dietitian specializing in heart disease, to weigh the risks and benefits. If a supplement is advised, it’s essential to personalize the dosage and choose a reputable brand and dispensary for maximum effectiveness and potency.