Fish isn't snake oil: What it's good for and how much to take
When it comes to dietary supplements and even multivitamins, one of the ingredients we hear the most about tends to be fish oil. That is likely because fish oil has tremendous health benefits, and it's only found in certain foods.
If you’re not a fan of salmon or sushi, you may want to consider taking a DHA fish oil or algae supplement – but always consult your doctor before starting any new supplements: A new study suggests that these supplements may increase the risk of stroke or heart issues.
What are these benefits? To find out everything you need to know about fish oil supplements, we spoke with the experts, Dr. Julie Chen, an internal medicine physician with Kaiser Permanente in Gaithersburg, Maryland, and Lorraine Fye, a Registered Dietician for the Mayo Clinic in Arizona.
What’s in fish oil supplements?
Fye says there are generally two components of fish oil supplements: DHA or docosahexaenoic acid and EPA or eicosapentaenoic acid. She explains, “As humans do not produce enough EPA and DHA in the body, both of these essential fatty acids need to be consumed in the diet. Fish oil supplements will generally contain both EPA and DHA, with benefits including reducing inflammation, triglycerides and blood pressure. Furthermore, both fish and fish oil supplementation has been demonstrated to reduce the risk of cardiac events.”
What are the benefits of fish oil?
It’s great for your heart and head.
Chen says, “DHA (an important fish oil ingredient) has been used along with diet and exercise to help lower levels of certain harmful blood fats (triglycerides) and to raise levels of ‘good’ cholesterol (HDL).” She adds, “DHA is also particularly important for brain function, cognitive development, and eye health.”
In addition to the benefits described above, fish oil has also been shown to decrease pain and morning stiffness in patients with rheumatoid arthritis. This may be due to some of the anti-inflammatory effects of EPA. “EPA helps lower inflammation, while DHA improves brain function,” Fye explains.
Is it really necessary to take fish oil?
Since supplements are not regulated by the FDA, it’s vital to pay attention to the ingredients and amount of ingredients within supplements. Chen cautions that the levels of elements within these supplements can vary widely. “If you are considering or taking DHA supplements (found in fish oil), you should consult with your primary care doctor to ensure that you receive proper guidance, dosage recommendations, and monitoring to ensure the safe and effective use of DHA supplements as part of your overall healthcare plan.”
Additionally, fish oil may not be suitable for some – it is an animal product with a bit of a “fishy” aftertaste. Chen says, “Individuals seeking vegetarian alternatives can opt for algae-derived DHA supplements, which are sourced from microalgae that naturally produce DHA.” Fye adds that algae oil has been found to have similar effects to fish oil.
This article originally appeared on USA TODAY: What is fish oil good for? Benefits of DHA and how much to take