Omega Fish Oil – The Real Oily Deal

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]

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

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]

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.