Proper nutrition is essential for good health. Fish oil is a nutritional supplement derived from the tissues of fish like herring and sardines. It is rich in healthy Omega-3 fatty acids needed for proper functioning of the brain and other organs. Understanding the role of fish oil in nutrition allows you to determine whether the supplement is right for you.
Identification
Fish oil contains two essential fatty acids --- docosahexaenoic acid, or DHA, and eicosapentaenoic acid, or EPA. The supplementary form of fish oil is derived from fish that have consumed microalgae that produce the beneficial fatty acids. It is usually sold in the form of capsules or flavored liquid and can be purchased over-the-counter in many grocery stores or pharmacies. Large predatory fish like shark and swordfish, while high in fish oil, are not a good source due to the high levels of mercury and other toxins that accumulate in their tissues.
Nutritional Benefits
According to Mayo Clinic, fish oil reduces the risk of heart attack and stroke by lowering triglycerides and blood pressure while slowing the buildup of plaque in the arteries. Fish oil may also benefit brain function. Mayo Clinic states that fish oil containing 100 to 300 mg of DHA, EPA or both may help alleviate depression in some patients. These benefits can also be obtained by eating fish like trout, salmon or sardines a few times per week.
Risks
Not all fish oil supplements are created equal. Because fish can accumulate toxins like mercury and PCBs in their tissues, some fish oil supplements may be contaminated. According to Consumer Affairs, eight popular brands of fish oil were found to contain high levels of PCBs --- a carcinogenic pollutant. Because the liver filters toxins from the body, supplements made from shark or cod liver are more likely to contain dangerous levels of PCBs and other harmful chemicals.
Safety Considerations
To help prevent harmful effects, choose fish oil supplements from trusted brands that bear the U.S. Pharmacopeia seal of approval. Follow dosing directions carefully, and ask a doctor before taking fish oil if you currently take blood thinners or have a blood clotting disorder. Check the label to determine where the fish oil is derived from, avoiding brands made from the liver.
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