Salmon Oil Vs. Omega 3s

Fish oil supplements are commonly used as a source of omega-3 fatty acids, which have been shown to provide certain health benefits. According to the National Center for Complementary and Alternative Medicine, 37 percent of adults in the U.S. who use natural products take fish oil and omega-3 supplements, the most widely used natural products.

Background

Omega-3 fatty acids are essential fatty acids the human body requires to function properly and cannot make. Therefore, omega-3s must be obtained through dietary sources or omega-3 supplements. Salmon and salmon oil are excellent sources of omega-3s and are commonly used in fish oil supplements.

Types of Omega-3s

DHA, EPA and ALA (docosahexaenoic acid, eicosapentaenoic acid, and alpha-linolenic acid) are common types of omega-3 fatty acids found in foods and supplements. Salmon, salmon oil and other types of fatty fish usually contain high amounts of DHA and EPA, while plant-based foods such as soy, flax seed, canola oil and walnuts are good sources of omega-3 ALA. Many studies that associate heart-healthy benefits with omega-3s used fish oil supplements; however, the Harvard School of Public Health notes that the body can usually convert ALA to EPA or DHA.

Benefits

Salmon oil is commonly used in omega-3 supplements alone or mixed with other fish oils because it contains high concentrations of omega-3s compared with other types of fish and usually contains low levels of mercury. The National Center for Complementary and Alternative Medicine reports on a recent study that concluded omega-3 supplementation can help reduce the risk for overall mortality and cardiovascular deaths. The University of Maryland Medical Center reports that fish oil supplements can help lower triglyceride levels.

Recommendations

The University of Maryland Medical Center recommends limiting omega-3 fatty acids from capsules to 3 g per day or less unless under medical supervision. The center notes that the American Heart Association encourages healthy adults to consume fish at least two times each week; adults with coronary heart disease should consume 1 g EPA and DHA per day from omega-3 supplements such as fish oils; and adults with high cholesterol levels should consume 2 to 4 g of EPA and DHA per day. According to the U.S. Department of Agriculture, moderate evidence shows consuming about 8 oz. per week of seafood, containing an average of 250 mg of DHA and EPA per day, may help reduce cardiac deaths.