Taking fish oil supplements provide the heart-healthy omega-3 fatty acids, docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. According to studies done by the Mayo Clinic, DHA and EPA found in fish and fish oil supplements may lower triglyceride levels and reduce the risk heart attack, heart arrhythmia and stroke. However, there appears to be little evidence that fish oil supplements contain adequate amounts of iron.
Fish Oil and Iron
Although it is sometimes assumed that fish oil capsules contain all the same nutritional and health benefits as the fish itself, this is not necessarily true. Such is the case with iron. While certain types of cold water fish contain some iron, iron is not typically found in fish oil. This makes fish oil supplements an unreliable source for iron; however, certain companies sell fish oil supplements fortified with iron.
Types of Fish Oil
There are many different types of fish oil supplements including cod liver oil, fish oil fatty acids, fish body oil, fish extract, fish liver oil, halibut oil, mackerel oil, salmon oil and shark liver oil. However, only fish oil from cold water fish contains omega-3s, DHA and EPA. Some oils, like cod liver oil, contain additional nutrients like vitamins A and D. With so many choices it is important to understand what nutritional need the fish oil supplement intends to meet.
Benefits of Fish Oil
Although fish oil supplements are not traditionally a substantial source of iron, the omega-3 fatty acids DHA and EPA they contain appear to have many benefits. Regularly taking fish oil supplements thins the blood, lowering blood pressure. The blood thinning qualities of fish oil supplements also plays a role in reducing the risk of fatal heart attacks. However, there is still some debate as to whether or no fish oil supplements can actually prevent heart disease. Fish oil supplements seem to affect cholesterol levels, increasing high-density lipoproteins levels and low-density lipoprotein levels.
Side Effects
There are some possible side effects to taking large doses of fish oil. By thinning the blood and decreasing the body's ability to form blood clots, fish oil may lead to hemorrhagic stroke and should not be taken by people with bleeding disorders. It is also possible that fish oil, especially fish oil that is not a pharmaceutical grade, can contain contaminants like pesticides or mercury. Fish oil may also suppress certain aspects of the immune system and cause nausea, diarrhea and gas. Furthermore, like all fats, the omega-3s in fish oil can contain a large number of calories.
Fish Oil Supplements and Diets
Using fish oil capsules to supplement a healthy diet may reduce the risk of heart disease. However, all the benefits of taking fish oil supplements seem to be negated by a high-fat diet. According to an American Heart Association news release, a diet high in saturated fat may block the heart cells' ability to absorb omega-3 fatty acids. A healthy, well-balanced diet that limits the intake of saturated fat to less than 7 percent of the daily intake of calories maximizes the benefits of the omega-3 fatty acids in fatty fish and fish oil supplements.
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