Many fish are rich in omega-3 fatty acids, which are beneficial for health. A lot of people prefer the convenience of taking a omega-3 fish oil supplement over eating fish. While consuming fish is better than taking supplements, not everyone likes fish, making these supplements a good alternative.
Benefits of Consuming Fish
When you eat fish instead of red meat, you limit your overall fat intake while replacing some of saturated fat intake with healthy omega-3 fats. Consuming omega-3 fats may lower your risk for heart disease, Alzheimer's disease, diabetes, high cholesterol, high blood pressure, and rheumatoid arthritis. Fish is also lower in calories than many types of meat.
Omega-3 Fish Oil Supplements vs. Fish
Omega-3 fish oil supplements only contain omega-3 fats. When you eat fish, you are consuming protein, carbohydrates, calcium, iodine, iron, magnesium, phosphorus, potassium, riboflavin, vitamin D and zinc in addition to omega-3 fatty acids. These are important nutrients your body needs on a daily basis. Also, much of the evidence for the benefits of consuming omega-3 fats comes from studies involving fish consumption, not supplement consumption, according to MayoClinic.com.
Recommended Amounts
When consuming fish to get your omega-3 fats, if you are in good health you should eat at least two 3-oz. servings per week of fatty fish, such as salmon, herring or tuna. If you have high cholesterol you should take fish oil supplements containing 2 to 4 g of EPA and DHA each day, and if you have heart disease you should take fish oil supplements containing 1 g of EPA and DHA each day, according to the University of Maryland Medical Center.
Considerations
Some fish contain high levels of mercury or other contaminants. These are mainly larger fish, such as tilefish, shark, swordfish, marlin and king mackerel. Other fish, including catfish and tilapia, contain mainly omega-6 fats rather than omega-3 fats, making them less heart-healthy.
Omega-3 supplements can interfere with high blood pressure medication and blood thinners. In high amounts they can also cause gastrointestinal side effects and an increased risk of bleeding. Talk to your doctor before taking these supplements, and don't take more than 3 g per day without a doctor's orders.
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