When eating seafood, there is always a risk of mercury poisoning --- you may question if those same warnings are the same for fish oil supplements. Fish oil supplements are highly popular. Many adults consume supplements to increase their intake of heart-healthy omega-3 fatty acids. Benefits include decreased triglycerides, blood pressure and arterial plaque buildup.
Fish Types
A variety of fish are used to produce fish oil supplements. Larger, predatory fish with longer life cycles generally contain large amounts of mercury because they are at the end of the food chain. These fish include shark, snapfish, tilefish and king mackerel. Avoid fish oil supplements made with these fish to reduce your risk of excess mercury. Look for supplements made from sardines, salmon, tuna or herring. These fish are smaller and container lesser amounts of contaminants. The type of fish used is commonly stated on the supplement's label. Avoid supplements in which you are unsure what type of fish was used.
Testing
Look for supplements that are tested by outside parties for hidden contaminants, such as mercury. Some manufacturers may print their own claims on the supplements label; however, a third-party source gives more credibility to the testing claims. Nongovernmental group U.S. Pharmacopeia tests many supplements for accuracy and safety of ingredients. Purchase a supplement with the label "USP Verified" to know you are receiving a fish oil that is low or mercury free.
Alternative Options
If you feel consuming a fish oil supplement still places you at too high of a risk of mercury consumption, look for alternatives. Algae supplements are fish free and popular with vegetarians. Algae is a rich source of omega-3 fatty acids and is the main source for fish. A variety of algae supplements are available at most grocery stores and pharmacies. Omega-3 fatty acids are also found in plant foods such as kale, spinach, Brussel's sprouts and even walnuts. Still, the body does not use the fatty acids in plants as readily as the ones found in fish. If you don't want to take a supplement, adding fish to your diet is still a safe bet. Choose small fish such as sardines, herring and wild salmon to receive about 1 g of fish oil per 3.5 oz serving, according to the American Heart Association. Eating more than three servings of fish a day is considered risky. Opt for varying the type of fish you eat to reduce the amount of mercury. Children and pregnant women should eat no more than two servings of low-mercury fish per week. They should also check local fishing advisories when eating fish caught in nearby rivers and lakes. Reduce contamination levels further by removing skin and outer fat from fish prior to cooking. The association states the heart benefits of fish far outweigh the risk associated with mercury toxicity.
Expert Opinion
According to the "New York Times," several studies have shown fish oil supplements are relatively mercury free. The supplements have undergone a purification process that has removed much of the mercury. A second reason for low levels is the commercial sources use fish commonly low in mercury. The "New York Times" 2009 article examined studies performed by sources including Harvard Medical School, Massachusetts General Hospital and ConsumerLab.com.
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