The Comparison Of Fish Oils

Fish oils and fish oil supplements have received much attention in recent years both from the traditional and alternative medicine communities, and with good cause. Supportive evidence, endorsed by both the U.S. Food and Drug Administration and the American Heart Association, demonstrates the omega-3 fatty acids contained in fish oil play a vital role in the successful management of coronary artery disease --the leading cause of heart attacks. When choosing fish oils and fish oil supplements, there are several key factors to keep in mind.

Food Sources

Not all fish are created equally when it comes to providing fish oil and its healthy omega-3 essential fatty acids. Fatty fish recommended for consumption two times per week include mackerel, albacore tuna, salmon, lake trout and sardines. Recommended serving size is 3.5 ounces. To reduce the potential of encountering environmental contaminants from fresh fish, remove the skin and visible fat before cooking.

Dietary Supplements

Fish oil supplements are derived from a variety of fatty fish. Some companies state on the supplement labels which fish they use as a basis for their product; other companies may not be specific. Overall, dietary supplements do not receive the same scrutiny that prescription and over-the-counter medications receive from the FDA. Check the label to ensure the supplement has received the U.S. Pharmacopeia, or USP, approval. Only supplements which have met standards for safety and purity carry such a seal.

Recommended Amounts

The two omega-3 fatty acids most desirable for health are docosahexaenoic acid, DHA, and eicosapentaenoic acid, EPA. For people who do not have heart disease or high triglyceride levels, the recommended two servings of fatty fish will likely provide sufficient levels of DHA and EPA for good health. The AHA recommends that people who have diagnosed coronary artery disease consume 1 g of both DHA and EPA daily, preferably from fish as a food source, but supplementation may be warranted. To lower triglyceride levels, 2 g to 4 g daily of both DHA and EPA are recommended, under supervision of your health care provider. Consult your health care provider before beginning dietary supplementation with fish oil.

Expert Insight

The December 2007 publication of the "American Journal of Clinical Nutrition" published study results authored by William S. Harris, et al., titled, "Comparison of the Effects of Fish and Fish-Oil Capsules on the N--3 Fatty Acid Content of Blood Cells and Plasma Phospholipids." The 16-week study determined that during the first four weeks, both DHA and EPA were present in higher levels in blood cells and plasma lipids for study participants who ate fish once a week than in participants who took a daily 1,000-mg fish oil capsule. After that time period, the blood levels of participants taking the supplements began to increase until they reached and maintained the same levels as those who ate fish during the study. The conclusion is that over the short term, the omega-3 fatty acids in fish more readily produced the desired blood levels. Longer-term use of fish oil supplements produce the same desired blood levels of these important omega-3s.

Precautions

Whether you decide to get your omega-3 fatty acids from fish or from supplements, heed precautions about potential exposure to environmental contaminants, including mercury. Pregnant women and children should avoid fish that has the highest likelihood of being contaminated with mercury such as tilefish, swordfish and king mackerel. Eat a variety of other fish and seafoods to reduce risk of contamination even further. Before eating locally caught fish, check advisories to ensure safety.

Fish oil supplements may cause a tendency to bleed easily in some people, particularly at higher daily doses. Consult your health care provider before beginning supplementation.