Do I eat enough fish? Should I take omega-3 supplements? These are common questions I hear about fish, especially fatty fish like salmon and tuna. The average American consumes 3.5 ounces of fish per week, while the recommendation is more than double that at 8 ounces. Does that mean supplements are the answer?
Omega-3 fat is an essential fat. This means your body cannot make it, so you must obtain it through food. There are several types of omega-3 fats including EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and ALA (alpha-linolenic acid). Both EPA and DHA are found in cold-water fish, such as herring, anchovies, salmon, trout and tuna. ALA is found in plants including chia seeds, flaxseed and walnuts, but this fat must be converted to EPA and DHA in order to provide any health benefits. The problem is that the conversion of ALA to EPA and DHA isn’t very efficient, and therefore not the preferred source of omega-3 fat.
Does this mean you shouldn’t consume flax seed or walnuts? No! These wholesome foods provide many other nutrients and can absolutely be part of a healthy diet. What it does mean is if you’re not eating the recommended 8 ounces of fish per week (especially cold-water fish), you may think about taking an omega-3 supplement.
Where the Science Began
Now, I’m totally going to geek out on nutrition history. If you look back at the studies, omega-3 fats originally gained recognition in the 1970s when scientists compared health conditions between the Inuit folks in Greenland and Danish folks. They reported that the Danes experienced heart attacks and Type 2 diabetes 10 times more often than the Inuit population. The researchers pinpointed the Inuit’s diet, which is heavily based on seafood — especially EPA and DHA. (Although recent reviews have called the study’s conclusions into question, that’s the study that started all the fish oil hype in the first place.)
Since then, there have been about 20,000 studies linking omega-3 fats to protection from a variety of health conditions. A handful of studies have found no benefit to omega-3 supplementation, but compared to the over 20,000 studies that show a positive impact, it’s tough to completely count out omega-3 supplements. Further, some of the recent studies that have been getting media attention are not the strongest, as the subjects were people recovering from heart attacks.
Evidence does suggest that omega-3 supplements have been linked to heart health. A 2008 review published in The American Journal of Clinical Nutrition found that fish or fish oil providing about 250 milligrams of EPA and DHA daily lowered the risk of coronary heart disease by a whopping 36 percent compared with not consuming these omega-3 fats.
Omega-3 supplements have also been found to be beneficial in helping lower high blood fat levels (aka high triglycerides). Folks with extremely high triglycerides can develop an inflamed pancreas, or pancreatitis. The American Heart Association recommends a 2- to 4-gram supplement of EPA and DHA per day to help those with high triglycerides (under a doctor’s supervision). Omega-3 fats also help in the normal development and functioning of the brain and eyes of an unborn fetus and infants.
Optimal Omega-3 Doses
I believe in food first, which means eating fish about twice a week. However, if that isn’t possible — and based on the current statistics of fish consumption, most people aren’t getting the recommended dose of omega-3 fats — you may choose to take a supplement. The recommended amount is 250 to 500 milligrams of EPA and DHA per day. Here are a few brands I think are a good choice:
— Kirkland (found on Amazon.com and at Costco stores)
A Note About Pregnant Women
The Food and Drug Administration and the Environmental Protection Agency recommend that women who may become pregnant, are pregnant or nursing avoid certain types of fish that are high in mercury, including shark, swordfish, king mackerel and tilefish. High amounts of mercury have been shown to harm an unborn baby’s nervous system. The FDA and EPA recommend these women eat up to 12 ounces of low-mercury fish per week, such as canned light tuna, salmon, pollock or catfish. Luckily, many of these are fish high in omega-3 fats. If you fall in this category and can’t eat that much fish, you may want to consider a supplement under a doctor’s supervision.
More from U.S. News
8 Easy Ways to Load Up on Healthy Omega-3 Fats
The 10 Best Heart-Healthy Diets
7 Reasons to Choose a Plant-Based Diet
Are You Eating Enough Fish? originally appeared on usnews.com
