Fish oil is one of the most researched & best-selling supplements on the market! It’s been used in clinical trials to optimize treatment outcomes for a wide variety of health concerns such as high triglycerides, PCOS, various types of arthritis, neurological, chronic inflammation, and more. In this blog, we’ll discuss the health benefits of fish oil, who should be supplementing with it, and what type of fish oil you should be purchasing. Plus, learn how you can tell if your fish oil supplement is rancid and lost its anti-inflammatory benefits!
FISH OIL: A GOLDEN GATE FOR INFLAMMATION MANAGEMENT
The reason fish oil is a major player in the supplement industry is because it's a superior food-grade source for omega-3 fatty acids, which are known to have systemic anti-inflammatory benefits. And, Omega-3 Fatty Acids are an ESSENTIAL NUTRIENT. Essential nutrient meaning: our bodies are not able to produce this nutrient on its own, therefore, we must obtain our Omega-3s from specific foods in our diet. Omega-3s are important because they surround every cell in our body and have integral jobs that facilitate functions in the cardiovascular system, immune system, and even our endocrine system (our hormones!)
FOOD SOURCES
Seafood: cold-water fish, salmon, Alaskan pollock, tuna, sardines, trout, halibut, mackerel, tilapia
Nuts & seeds: flaxseeds, chia seeds, walnuts, brazil nuts, pine nuts
Fortified foods: certain brands of milk, yogurt, nut butters, infant formula (Note: the product will say it on the marketing packaging or nutrition label if it's fortified with omega-3s. Fortified options are a great option for kids or picky eaters for their growth and brain development!)
THE OMEGA-3 TO OMEGA-6 RATIO:
We live in a mostly pro-inflammatory and chronically inflamed society thanks to the hyperpalatable Western Diet. The Western Diet is characterized by large or frequent consumption of low quality saturated fats derived from low quality protein sources or fried foods, high sodium content, refined carbohydrates, added sugar, and ultra-processed foods. The Western Diet generally consumes low and infrequent amounts of the more ideal quality foods such as: quality whole foods containing fiber, lean protein, whole wheats/grains, quality fats, fruits, vegetables, nuts, seeds, and beans/legumes.
In a Western Diet, pro-inflammatory Omega-6s are generally more abundant than the anti-inflammatory Omega-3s, which leads to systemic and chronic inflammation. The higher and more concerning Omega-6 containing foods are going to be the ultra-processed foods, chips, packaged snacks, processed corn, pastries, ice cream, fast food, seed oil, canola oil, etc. That’s not to say those types of foods are inherently “bad”, however, they should be enjoyed in moderation. You want to consume a diet higher in omega-3s than omega-6s. Both of these types of fatty acids are needed, but Omega-6s are needed in much smaller amounts than omega-3s. Better quality forms of Omega-6s would consist of: Walnuts, sunflower seeds, hemp seeds, peanut butter, tofu, eggs, mayo, almonds, avocado oil, cashews, etc.
Inflammation to a certain degree is essential for human survival because it helps protect the body from injury and infections, but excess and chronic inflammation can cause systemic damage that contributes to disease. So don’t fear omega-6s! Focus on a diet higher in omega-3 intake than omega-6. And remember, we want normal and moderate omega-6 consumption, not NO omega-6s.
Your diet should prioritize balance, which is what I establish with my nutrition clients.
Consuming more omega-6s than omega-3s, which is found in the Western Diet, promotes the pathogenesis (development) of chronic disease including cardiovascular diseases, cancer, inflammatory diseases, autoimmune diseases, and more. The Western Diet quite literally changes the microbiome leading to microbial imbalances called, Dysbiosis, that also leads to gut inflammation and can result in chronic GI dysfunction. Now, if you are someone who consumes a mostly Western Diet, you can’t just take omega-3 supplements or fish oil supplements without making any positive diet changes and expect there to be counteracting effects. Appropriate dietary behavior changes first, supplementation second.
FISH OIL OMEGA-3 HEALTH BENEFITS
Omega-3 Fatty Acids can provide a wide array of health benefits and anti-inflammatory properties that can reduce the risk of chronic illnesses, arthritis & joint related pain, and diseases at certain doses (discuss with your dietitian or physician the right dose for you). Fish oil and Omega-3 benefits can include:
Can help lower triglyceride levels
Can lower the risk of heart attack and death from Coronary Heart Disease
Can optimize the immune system
Reduce the risk of blood clots (however, fish oil can thin the blood)
Reduce plaque build-up in the arteries (plaque build-up can lead to heart attack and stroke)
Reduce excessive inflammation in the body (inflammation can lead to hardening of arteries)
Those with PCOS are at risk for high triglycerides, so this is a great supplement for optimizing prevention and management!
Can improve osteoarthritis pain and well-being for those who are overweight or obese
Those with arthritis or joint pain who consumed fish oil (dietary or supplemental) found they had less morning stiffness and joint pain
Those who consumed more Omega-3s were associated with having better neurological function relating to learning and memory
WHO CAN BENEFIT FROM FISH OIL SUPPLEMENTATION?
The American Heart Association recommends 6-8 ounces of quality fatty fish per week to achieve adequate intake of Omega-3 Fatty Acids. If you consume two servings of fish per week with a moderate amount of plant-form omega-3s like flaxseed or walnuts, this may get you to adequate levels without the need for supplementation. (If you are pregnant or nursing, please consult with your dietitian or physician on serving size and recommended intake).
If you are like me, and don’t consume enough fish weekly or don’t really like eating fish, you could consider supplementing with a fish oil supplement. Vegans who do not consume any fish may benefit from a fish oil supplement as well.
If you have heart disease, it’s recommended to have 1g (equivalent to 1000mg) in the forms of EPA + DHA found in fish daily, which is another reason supplementation makes it easier to achieve this. For those with high triglycerides, it's typically recommended to take therapeutic doses of fish oil to help reduce triglyceride level (dosing will vary and is dependent on the dietitian's or physician's recommendation).
Those who are healing from an injury, are high performance athletes, or competitors who are physically exerting themselves for long periods of time or multiple times a day may benefit from fish oil supplementation to help ease the inflammation related to repetitive and exertful body movement or injury.
A dietitian or qualified nutritionist is a wonderful resource to speak with if you need assistance improving your overall food behaviors and incorporate a more omega-3 rich diet! They can also be very helpful professionals to distinguish if fish oil supplementation would be ideal for you to optimize health outcomes.
The #1 Fish Oil Supplement Form
When reading supplement labels relating to fish oil, you may notice behind fish oil it will say the form in parentheses. Those fish oil forms will usually be in Ethyl Ester or Triglyceride form. You want to opt for the triglyceride form of fish oil. Fish Oil Omega-3s in their triglyceride state are the more bioavailable form and will prompt optimal absorption (meaning: your body readily uses this more than other forms). Studies support that the use of the triglyceride form of fish oil leads to a greater increase of the omega-3 index (the level of omega-3s in your blood) than forms like Ethyl Ester forms would.
For a more Omega-3 diverse fish oil, you’ll also want to opt for a fish oil supplement that contains two very important types of Omega-3s called EPA and DHA. Omega-3 fatty acids, EPA + DHA, are specific micronutrients that enhance and protect the brain.
Rancid Warning: If you aren’t purchasing fish oil from a reputable source, you run the risk of consuming rancid fish oil or filler ingredients. Ensure that the brand you purchase is 3rd party tested for quality assurance - meaning: what you read on the label is actually what’s inside your supplement. Rancid fish oil means the fish oil became oxidized and no longer holds all of those good anti-inflammatory benefits. Your fish oil supplement may go rancid and have a pungent smell if they are exposed to oxygen or not stored in a cool, dark place. So make sure those lids are sealed tight and they’re away from sunlight and heat exposure!
Truly fresh fish oil supplements will have no fishy smell or taste, just like real fresh fish doesn’t smell!
I personally recommend the True Grace Omega-3 Fish Oil supplement for brain, heart, and immune health! Find it here: https://truegracehealth.com/?sscid=61k7_l6y3n&
Sustainably sourced wild-caught Alaskan pollock
Highly concentrated for optimal absorption in the triglyceride form
Provides 1400mg of essential Omega-3 fatty Acids EPA + DHA
Supports healthy blood lipid levels and brain function
Supports a healthy immune response
May help support joint health
3rd party tested for quality assurance
Sustainable for the environment! Every bottle purchased helps remove plastic from our oceans!
Did you learn something new about this power-house of a nutrient, Omega-3? Don’t just stop at learning, use this knowledge from my free educational blog to make a difference in your everyday life and wellbeing. Improve upon the Western Diet, prioritize a heart-healthy diet approach, and get regular exercise to optimize your health!
This blog was not written and published nor intended to diagnose, treat, or cure any medical condition(s) or symptom(s). Please seek medical attention from a licensed physician if you are experiencing any abnormal symptom(s) and before starting or stopping any new supplement(s) or medication(s).
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