Fish Oils / Omega-3 Fatty Acids

In recent years, there has been an explosion of good research showing the benefits of omega-3 fatty acids.  Humans cannot make omega-3 fatty acids themselves; therefore dietary intake via food or supplements is necessary.  There are plant sources of omega-3 fatty acids; however most research supports those in marine animals as having the greatest benefit.

The 2 fats that provide the most beneficial effects are called DHA and EPA.  This is important to know so that when taking supplements, you focus on how much DHA and EPA you are taking, rather than how much “fish oil.”

Omega-3 fatty acids have been shown to be beneficial for both prevention and treatment for a wide array of diseases.  The largest amount of research is in heart health, where the findings are impressive.  Others notable conditions where benefits have been shown include the following:

For heart benefits, taking approximately 500 mg of DHA+EPA is sufficient for those without known heart issues, whereas 1000 mg of DHA+EPA is preferred for those with known heart disease.  For other conditions, higher dosages are usually necessary for benefit, frequently ranging between 2000-4000 mg of DHA+EPA.

Two servings of fish weekly can get you 250-500 mg of DHA+EPA.  The highest concentrations of omega-3 fatty acids are found in salmon, mackerel, sardines, anchovies and albacore tuna.

When taking supplements, those with minimal needs (250-500 mg) can do fine with most over-the-counter products.  Make sure they document specifically how much DHA+EPA is included.  For higher dosages, a concentrated supplement containing 500-800 mg DHA+EPA is ideal to limit how many capsules you need.  A few examples of high dose capsules from Vitamin Cottage are below.  Of note, the easiest way to take in high doses is actual liquid fish oil.  There is also a prescription fish oil that provides high dosages which can be used.

Generally, fish oil supplementation is quite safe with minimal reported side effects.  Poor quality supplements can often have a “rotten” taste.  All supplements can cause some belching and fishy taste, though it’s less common with higher quality agents.  Storing fish oil in the freezer can help.  At high dosages 2000 mg or more of DHA+EPA there can be some blood thinning effect.  While those on aspirin or other blood thinners should be careful, there is no reason higher dosages cannot be taken.

Primary References: Up To Date, Inc. and Natural Medicines Comprehensive Database