Benefits of Fish Oil (Omega-3s)
for Heart Health
South Asians frequently have elevated triglycerides (a form of cholesterol) and a high rate of death from heart attacks. Fortunately, omega-3 fatty acids found in fish and used in fish oil supplements can help reduce triglycerides and decrease the risk of death from a heart attack. More recent evidence also suggests that omega-3s also lower blood pressure. Additional reported benefits, although unproven, are a reduction in arthritis pain and improvement in memory.
- What are Omega-3s?
- Which fish are rich in Omega-3s?
- How much fish should I eat?
- What about fish oil capsules?
- What dose of fish oil should I take?
- Are there side effects with fish oil capsules?
- Are there Omega 3 fatty acids for vegetarians?
What are Omega-3s?
Omega-3 fatty acids are the healthy oils found in fish. The two main types are abbreviated DHA and EPA. Both DHA and EPA have been the most strongly associated with triglyceride lowering properties and heart protection. Alpha-linolenic acid ( ALA) is another type of omega-3 found in flaxseed, canola oil, walnuts and green leafy vegetables such as spinach. There is less scientific evidence supporting heart protection from ALA. Less than 5 percent of ALA is converted by our bodies into DHA and EPA, so it should not be the sole source of omega-3s in the diet, especially if you are looking for heart protective benefits.
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Which fish are rich in Omega-3s?
- Salmon (richest source of omega-3s)
- Mackerel
- Herring
- Trout
- Sardines
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How much fish should I eat?
The American Heart Association recommends eating at least two servings of fish per week. There are concerns about mercury toxicity from excess fish consumption, especially in pregnant women, nursing mothers and young children. Predatory fish, such as ahi tuna, shark, swordfish, tilefish, and king mackerel are high in mercury, since they consume smaller fish containing high amounts of mercury. These should be consumed in moderation. Refer to www.epa.gov/ost/fish for specific recommendations.
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What about fish oil capsules?
Fish oil capsules are an excellent way to get the heart-healthy benefits of omega-3s. Keep in mind that most over-the-counter fish oil capsules contain only about 30 percent heart-healthy DHA and EPA, and 70 percent other fish oils. That means a typical capsule containing 1,000 milligrams of fish oil will only have 300 milligrams of DHA and EPA.
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What dose of fish oil should I take?
Talk to your doctor before starting fish oil supplements. Read the ingredients on the back of the bottle to make sure you are getting enough of the heart-healthy omega-3s (DHA and EPA). The dosage required depends on the benefit you are seeking:
- For heart protection: a dose of 300 milligrams of DHA&EPA is sufficient. This is the dosage in 1 capsule of most standard commercially available preparations. Read the label to verify the amount of DHA&EPA in each capsule.
- For triglyceride lowering: a dose of three to four grams of DHA and EPA is sufficient. Thus five to seven capsules twice daily (1,500 to 2,100 milligrams of DHA and EPA twice a day) would meet this recommendation. In other words, a total of 10 to 14 capsules each day.
For people who need higher doses of omega-3 fatty acids, liquid tasteless products are available that provide 1,300 milligrams of DHA and EPA per teaspoon, or 3,900 milligrams of DHA and EPA per tablespoon. There is also a prescription omega-3 supplement that provides 840 milligrams of DHA and EPA in one capsule for those requiring higher doses.
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Are there side effects with fish oil capsules?
The most common side effects are nausea, stomach upset and a "fishy burp." Slowly build up to the recommended dosages. For example: start with one capsule at largest meals (two per day), after a couple of weeks or if no side effects are noted, increase by one capsule at those meals (four per day) for a few weeks. If labs indicate you need higher doses and you can tolerate more, increase again by one capsule per day. Steps to reduce burping and improve adherence include taking the omega-3 fatty acid at bedtime or with meals, keeping the fish oil capsules in the freezer or using enteric-coated products. Increased bleeding is uncommon with the standard dosages required for heart protection and triglyceride lowering. Bleeding becomes more common when omega-3 dosages exceed seven grams per day. Be sure to talk to your doctor before taking fish oil capsules.
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Are there Omega 3 fatty acids for vegetarians?
There are some supplements that contain DHA from algae, which is a vegetarian source of omega-3 fatty acids. There have been no long-term studies of these DHA products. Additionally, you can get omega-3 fatty acids ( ALA) from flaxseed, canola oil, walnuts, soy and leafy green vegetables such as spinach. There is less scientific evidence to support heart protection from these plant sources of omega-3 fatty acids.
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