Category Archives: fish oil

How good is taking fish oil? – Tufts

I ran across this in a Tufts health & Nutrition Update and thought it might be useful.

Q. I take fish oil for heart health, but some of what I read in the health press says fish oil doesn’t do much. Should I stop taking it?

spilled bottle of yellow capsule pills

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A. Alice H. Lichtenstein, DSc, director of Tufts’ HNRCA Cardiovascular Nutrition Laboratory and executive editor of Tufts Health & Nutrition Letter, answers: “Current recommendations do not support the use of fish oil supplements to prevent heart disease in otherwise healthy adults. But the recommendations do support a healthy dietary pattern that includes fish (seafood) at least twice a week. There is little evidence that taking fish oil supplements instead of eating fish is beneficial, and by doing so you will be losing out on some other benefits of including fish in your diet.

“One of those benefits comes from eating darker-fleshed fish like salmon and trout, which contain higher amounts of heart-healthy unsaturated fats than other species. However, including any type of seafood in your diet is highly recommended if it replaces major contributors of saturated fat, such as burgers or a piece of quiche.

“As with any effort to improve diet quality, also consider the way you prepare the seafood. Avoid butter and cream sauces. Instead, use spices and herbs liberally and serve the seafood with lots of colorful vegetables, either included in the preparation of the seafood or separately.”

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What About Fish Oil and Omega 3s?

I eat healthy and read lots of articles on healthy eating. I also take supplements to ‘fill the blanks’ on any nutrients I might be missing. So when WebMD offered a quiz on Fish Oil and Omega 3s, I considered it right up my alley. I actually take a Krill Oil supplement to augment my Omega 3s.

getty_rf_photo_of_fish_oil_capsule
You can take WebMD’s quiz here. Despite my general reading and actions, I scored only four out of 10 correct.

I wish you luck. Here is the first question: Taking fish oil supplements is as good for you as eating fish. True or False?

Spoiler alert! The answer is “False. Fish like salmon, tuna, and mackerel, and fish oil capsules all have heart-healthy omega-3 fatty acids.

“But adding fish to your diet carries healthy bonuses that you won’t get from a supplement: calcium and vitamins B2 and D. It’s also an excellent source of protein.

“So try to eat fish more often. Have it two times a week instead of meat.

“If you have heart problems, though, you may need to boost your omega-3s with a supplement. Talk to your doctor.”

I wanted to share this first answer with you because it demonstrates a wider point, namely, it is usually better to get your nutrients from whole foods rather than pills. Maybe that’s why the pills are called ‘supplements’ because they are meant to supplement our needs not fulfill them.

I hope you did better than I did on the test. If not, at least you, like me, got a mini education in fish oil and omega 3 facts. It’s all good.

Tony

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