Omega Fish Oil – The Real Oily Deal

Omega Fish Oil – The Real Oily Deal

Omega Fish oil

A good friend of mine, and client, asked me about omega fish oil supplementation and omega 3 fatty acids, here is my response:Long chain fatty acids (n3 fatty acids) from fish oils have quite a bit of evidence and research indicating their benefits on cognitive function, cardiovascular, autoimmune, psychiatric, and neurodegenerative diseases. [1,2]

Dosage

Most good research coincides with the American Heart Association and shows safe effective dosages around 2-4g for those looking to LOWER high blood triglycerides and 1g for those with previous CHD. For most healthy individuals eating a variety of fatty fish twice a week or from foods rich in omega 3’s like flax oil is probably enough. [3]

flax oil omega fish oil

Safety

Excessively high amounts have been investigated to see whether or not that kind of supplementation causes harm and the overall evidence shows this NOT to be of concern [4,5,6,7]. People with Angina should probably stay clear however. [7] Heating long chain fatty acids often through cooking, may not be such a great idea as these fatty acids are susceptible to oxidation and can affect Cell DNA. [8]

What Kind

Omega Fish oils contain a direct source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) which carry over the benefits. ALA (Alpha Linolenic acid) found in plant sources like flax seeds lack these due to a slower conversion process in the body from ALA to EPA and then little DHA. [9] It would be more efficient to consume animal based long chain fatty acids. The supplement brands I recommend are refined triglycerides and don’t taste or smell fishy. This is great because burping up fish breath bubbles is not very attractive and pleasing. Look for Nutrasea fish oils OR Nordic Naturals fish oils

omega fish oil

What about FAT LOSS?

Little research has been done to conclude whether or not fish oil can improve body composition and metabolism. Studies showing lean mass gains and fat loss with fish oil supplementation are not without their flaws and study limitations. More research is needed to support the idea that omega 3 fatty acids from fish oils can help significantly with fat loss. I have my high doubts that it will turn out to be a magic pill. [10,11]

omega fish oil

Conclusion

For healthy individuals that are not eating fatty fish often, Fish oil supplementation from 1-4g doses seems safe and effective for overall health and more research is warranted. As for fat loss, there isn’t enough data available to conclude any such thing. Bottom line is if you are eating enough naturally occurring omega-3’s in your diet then small doses of fish oil can help from a health stand point BUT its not magical.

References:

1. Abeywardena MY, Patten GS. Role of ω3 Longchain polyunsaturated fatty acids in reducing cardio-metabolic risk factors. Endocr Metab Immune Disord Drug Targets. 2011 Sep 1;11(3):232-46.

2. Wall R, et al. Fatty acids from fish: the anti-inflammatory potential of long-chain omega-3 fatty acids. Nutr Rev. 2010 May;68(5):280-9.

3. Kris-Etherton PM, et al. Omega-3 fatty acids and cardiovascular disease: new recommendations from the American Heart Association. Arterioscler Thromb V asc Biol. 2003 Feb 1;23(2):151-2.

4. Marik PE, Varon J. Omega-3 dietary supplements and the risk of cardiovascular events: a systematic review. Clin Cardiol. 2009 Jul;32(7):365-72.

5. León H, et al. Effect of fish oil on arrhythmias and mortality: systematic review. BMJ. 2008 Dec 23;337:a2931.

6. Wang C, et al. n-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary- prevention studies: a systematic review. Am J Clin Nutr. 2006 Jul;84(1):5-17.

7. Zhao YT. et al. Prevention of sudden cardiac death with omega-3 fatty acids in patients with coronary heart disease: a meta-analysis of randomized controlled trials. Ann Med. 2009;41(4):301-10.

8. Fujioka K, Shibamoto T. Formation of genotoxic dicarbonyl compounds in dietary oils upon oxidation. Lipids. 2004 May;39(5):481-6.

9. Fokkema MR, et al. Short-term supplementation of low-dose gamma-linolenic acid (GLA), alpha-linolenic acid (ALA), or GLA plus ALA does not augment LCP omega 3 status of Dutch vegans to an appreciable extent. Prostaglandins Leukot Essent Fatty Acids, 2000; 63 (5): 287-92.

10. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Noreen EE, et al. J Int Soc Sports Nutr. 2010 Oct 8;7(1):31.

11. Effects of omega-3 supplementation in combination with diet and exercise on weight loss and body composition. Defina LF, et al. Am J Clin Nutr. 2010 Dec 15.

 

1 Comment

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Jeanna
January 26, 2014 at 11:59 PM

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