Wonder drug or waste of money? The truth about fish oil supplements

 

Fish oil is a perennial wellness topic, due in part to the abundance of contradicting information. "People believe fish oil to be a miracle supplement," explains Amelia Sherry, clinical nutrition coordinator at Mount Sinai Hospital. Fish oil supplements are abundant in omega-3s, which are important fatty acids that the body cannot create on its own. These are vital for cardiovascular health, brain function, vision, and the immunological system. As a result, fish oil supplements have been promoted as a means to lower the risk of heart attack and inflammation while also enhancing cognitive performance and skin health.

As a result, the market for fish oil supplements has grown dramatically. Omega-3 supplements are among the most popular nutritional supplements in the United States and the United Kingdom, with the global fish oil market estimated to be worth over $3.1 billion.

However, the scientific data is not as conclusive. A 2018 meta-analysis discovered that taking fish oil supplements "does not benefit heart health or reduce our risk of stroke or death by any cause". A study published last year indicated that fish oil may increase the risk of heart disease and stroke in people without cardiovascular disease. Also, many fish oil pills appear to be rancid. We asked experts what they knew about fish oil supplements.

What are fish oil supplements?

Fish oil supplements are derived from fatty fish including mackerel, salmon, herring, sardines, and anchovies. This oil contains two forms of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). "Aside from fish, seaweed and algae are the only other sources of these two types of omega-3s," according to Sherry. Fish oil supplements are commonly sold in the form of soft gel capsules. However, the contents of each supplement, such as the amount of EPA and DHA in each pill, vary. Dietary supplements in the United States are not regulated by the Food and Drug Administration, according to Dr. Stephen Kopecky, a Mayo Clinic cardiologist. Supplements are controlled in the UK."You have to turn the bottle around to see the ingredient label," Kopecky explains. He warns that companies "can change their labels week to week".

What are the benefits of fish oil supplements?

Experts say it is important to differentiate between the benefits of eating fish and the benefits of consuming fish oil supplements. Omega-3s in fish have been shown to help reduce inflammation and plaque formation, lower blood pressure and triglycerides – a type of fat in the blood – and stabilize and protect cell members in the heart and brain, says Sherry.

But nutrition is complicated. Kopecky says it is unclear whether these benefits come from the omega-3s alone, or a combination of the fatty acids and the way the fish was caught, prepared and served. “There’s all these other factors,” he says.According to Dr. Steven Nissen, a cardiologist at the Cleveland Clinic, the present fish oil boom is due in part to a 1985 report published in the New England Journal of Medicine. The research article discovered that "mortality from coronary heart disease was more than 50 percent lower among those who consumed at least 30g of fish per day than among those who do not eat fish" . According to Nissen, those who consume more fish likely to have better health results. However, it seems unlikely that this is due solely to their increased consumption of omega-3s.

"If you eat more fish, you probably eat less meat," he adds, adding that fish-eating populations are often healthier. When it comes to fish oil supplements, Sherry says there is "some strong evidence" that they can aid those with pre-existing heart disease and high triglyceride levels. At the same time, she adds, "there has also been some research that shows no benefits and even some harm". More research is needed on precise dosages and formulations, she says.If you have excessive triglycerides or cardiovascular problems, experts recommend consulting a doctor before using fish oil supplements. Prescription fish oil is available, according to Sherry, and it is typically more regulated than OTC supplements.