OT: Fish Oil Supplements--Berkeley Wellness Alerts

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Berkeley Wellness Alerts

March 15, 2011

Fish Oil Supplements-For Your Heart's Sake

Many studies link fish and their omega-3 fats with a variety of health benefits,

primarily for the heart. If you don't eat a lot of fish, taking a fish oil

supplement may be a good idea--but not all supplements are created equal.

If you have heart disease, the American Heart Association recommends 1 gram

(1,000 milligrams) a day of EPA and DHA (the two main omega-3 fats in fish) from

a combination of fatty fish and fish oil supplements. And it advises 2 to 4

grams of EPA and DHA a day from supplements for people with high triglycerides.

If you are healthy, the advice is to eat fatty fish once or twice a week. But if

you don't eat this much fish, you can consider taking a fish oil supplement-500

to 1,000 milligrams a day EPA/DHA, on average. If you have heart disease or high

triglycerides, talk to your doctor first before starting fish oil supplements.

Fish oil buying tips

.. Look for the total amount of EPA and DHA on the label. It may say 1,000

milligrams of fish oil concentrate per capsule, but the small print may show

only 300 milligrams of EPA and DHA (or simply " omega-3 fatty acids " ), which is

the key number. That would mean you need to take three capsules to get about 1

gram a day. Some fish oil capsules are more concentrated than others.

.. There is no evidence that expensive over-the-counter fish oil brands are

better than store brands-or that special marine oils such as krill, or widely

promoted Norwegian or Icelandic brands, are better. Claims about " molecular

distillation " and other special purification processes are unverified.

" Pharmaceutical grade " is meaningless on OTC capsules.

.. Like all over-the-counter supplements, fish oil capsules are unregulated, so

you don't really know what you are getting. Still, recent tests of dozens of

brands found that nearly all supplements contained the amount of omega-3 fats

listed on the labels-with no significant contamination. The only regulated

product is the prescription supplement, Lovaza, approved by the FDA for treating

high triglycerides.

.. To reduce gastrointestinal problems such as belching, take fish oil capsules

with food, divide the doses among your meals, and start at a low dose and

gradually increase it. Discard fish oil supplements that have a rancid smell or

taste.

.. Don't take cod liver oil, unless the label shows that its vitamin A content

has been reduced. The oil usually contains very high levels of A, which may

weaken bones and cause birth defects. Since it is made from livers, which filter

out toxins, there is also greater concern about contaminants, even though the

oil is supposed to be purified.

Keep in mind, fish is still best. Fish oil supplements supply omega-3s. But fish

also contains vitamins, minerals, other fats, and other substances that may work

with the omega-3s to protect the heart and overall health. Moreover, fish, which

is rich in protein and low in saturated fat, can replace less-healthful foods

such as red meat. The benefits of fish far outweigh potential the risks from

contaminants, especially if you eat it in moderation (two servings a week, about

8 to 12 ounces total) and vary the types of fish. Small fish lower in the food

chain, such as sardines and mackerel, accumulate less toxins.

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