According to the American Heart Association, the omega-3 fats found in fish oil decrease the risk of arrhythmia, a dangerously abnormal rhythm that can lead to death. Fish oils help lower triglyceride levels, slow plaque build-up and decrease blood pressure. Fish oil contains EPA and DHA -- omega-3 fatty acids; therefore, taking 400 mg EPA and DHA in a capsule form provides a similar health benefit compared to eating fish.
What is EPA and DHA?
DHA stands for docosahexaenoic acid and is an omega-3 fatty acid. EPA stands for eicosapentaenoic acid and is a type of omega-3 fatty acid as well. These nutrients are highly critical for fetal and infant growth and development and important for health purposes as an adult. DHA is extracted from algae, but does not contain EPA.
Benefits of Omega-3s
Omega-3 fatty acids are essential in the diet, meaning the body cannot make omega 3. Omega-3 fats play an important role in brain function as well as growth and development. Additionally, omega-3 fatty acids reduce inflammation in the body and decrease risk for heart disease, cancer and arthritis. Omega-3 deficiencies may include fatigue, poor memory, dry skin, heart problems or mood swings. Taking a supplement form of fish oil may be beneficial; however, consult a doctor before taking doses of 400 mg of EPA and DHA as toxic doses can cause health problems.
Eating Fish Instead
According to the Mayo Clinic website, eating the fish itself rather than taking fish oil with 400 mg of EPA and DHA may reap a more positive benefit. To limit exposure to mercury and other toxins in fish, choose shrimp, tuna, pollock and catfish rather than shark, swordfish, king mackerel or tilefish. The Food and Drug Administration recommends that women who are pregnant or would like to become pregnant, nursing mothers as well as children under 12 years old, should limit fish consumption to no more than 12 oz. per week. Also, children should not take fish oil supplements; safety has not been confirmed.
Natural Sources of Omega-3 Fatty Acids
Though eating fish or taking a fish oil supplement containing EPA and DHA has stronger positive health correlations, getting omega-3 fatty acids from walnuts, ground flaxseeds, flaxseed oil, canola oil, soybeans and soybean oil make good alternatives. These food provide alpha-linoleic acid -- another potent omega-3 fatty acid.
Possible Interactions
Always check with your doctor before taking fish oil with 400 mg of EPA and DHA due to potential risk for drug interactions. Timed released fish oil supplements may increase risk for interactions compared to eating fish itself. Possible interactions include medications for diabetes, blood pressure, cholesterol or non-steroidal anti-inflammatory drugs -- NSAIDS.
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