You may be curious about whether taking omega-3 fish oil supplements increases your risk of mercury poisoning. Mercury is a naturally occurring metal found in seafood, but consuming high amounts may lead to a buildup of toxic levels in the body. Fish oil is one of the most popular nutritional supplements on the market, according to ConsumerLab.com. Know what to look for when considering taking a daily fish oil supplement. Always discuss taking fish oil with your doctor to avoid potentially negative health effects.
Diet
Some people do not require a fish oil supplement to receive enough omega-3 fatty acids. If you are in good health and not suffering from heart disease, including fish in your diet can help you get enough omega-3 fatty acids. But mercury and other contaminants are found in fish, including lead, dioxins, and polychlorinated biphenyls, commonly referred as PCBs. Too much fish may increase you risk of mercury poisoning. According to NYU Langone Medical Center, you are at higher risk of mercury poisoning if you eat more than three 6 to 8 oz. servings of common fish per week. Reduce your risk by cutting your serving size down to 3.5 oz., the amount suggested by the American Heart Association. Common fish include fatty fish high in omega-3 acids such as salmon, tuna and herring. Vary the type of seafood you eat to reduce mercury consumption.
Mercury-Rich Fish
Avoid eating large amounts of older, predatory fish that contain high amounts of mercury. These fish are rarely used to produce omega-3 fish oil capsules, but it is important to read your supplement's label. When increasing fish in your diet, avoid certain species. Shark, tilefish, snapfish and king mackerel often have higher amounts of mercury and should not be consumed in significant quantities.
Third-Party Verification
Use supplements that have been tested and verified not to contain high amounts of mercury and other contaminants. Avoid supplements with labels that present only manufacturer claims. Instead, look for fish oil verified by an independent third party. One of these is U.S. Pharmacopeia, a nonprofit group that identifies supplement ingredients and verifies that contents are contaminant free. Look for the label "USP Verified" on your fish oil supplement.
Alternate Omega-3 Sources
If you think taking fish oil supplements or including fish in your diet might place you at too high a risk for mercury toxicity, other options are available. One alternative is to take algae supplements to increase your omega-3 fatty acids, suggests Harvard University Health Services. Fish consume algae, which are the main source of omega-3 fatty acids for most sea life. Ensure you are using an algae labeled free of contaminants. Omega-3 fatty acids are also found in edible plant foods such as flax seeds, kale and walnuts. Add ground flaxseed to chili, smoothies and even baked goods for a quick boost of omega-3 fatty acids. Still, the body does not convert these acids to usable omega-3 fatty acids as well as it does fish. The American Heart Association says the benefits of omega-3 fatty acids outweigh the risks of mercury poisoning.
References
- ConsumerLab.com; Report on Vitamin & Supplement Users Published, Including Brands and Merchants Top-rated for Consumer Satisfaction; February 2010
- NYU Langone Medical Center: Mercury Toxicity
- American Heart Association: Fish 101
- U.S. Pharmacopeia: About USP
- Harvard University Health Services: Cholesterol Info
Member Comments