Yes, you can take fish oil and protein at the same time. In fact, the safest way to obtain the healthy omega-3 fatty acids in fish oil is to eat fish -- a protein. You can also take fish oil supplements with other types of protein in your diet. But, ask your doctor about taking fish oil in supplement form. Large doses of fish oil may lower your triglycerides, a type of fat, in your bloodstream, but raise your low-density cholesterol.
Fish
The American Heart Association recommends you eat fish at least twice a week. Choose fish rich in omega-3 fatty acids such as salmon, lake trout, albacore tuna and mackerel. Fish provides a good source of lean protein as well as omega-3. A 3 oz. serving of baked sockeye salmon, for instance, contains nearly 22 g of protein but less than 1 g of saturated fat. If you eat canned fish, a serving size equals about ¾ cup.
Fish Oil Supplements
Fish oil supplements can help to counteract the effects of saturated fat in your diet. If you're taking fish oil supplements to lower your cholesterol levels, it makes sense to also choose small portions of lean protein. Fish oil may not, for instance, work as effectively if your diet includes ½ lb. cheeseburgers -- 14 g of saturated fat -- than if it includes 3 oz. servings of skinless chicken -- 1 g of saturated fat. If you continue to eat a high-fat diet -- and take extra fish oil to offset your food choices -- you may increase, rather than decrease your risk of heart disease.
Fish Oil, Triglycerides and LDL Cholesterol
A 68-year-old woman took 2.8 g of fish oil daily to lower her triglycerides, a type of fat that acts similarly to LDL -- "bad" cholesterol -- in your bloodstream. After six weeks, the woman's triglycerides dropped nearly 50 percent. But her levels of LDL cholesterol nearly doubled, according to an article published in the July 2007 issue of "The Annals of Pharmacotherapy." If your LDL measures high -- levels above 160 mg/dl put you at high risk for heart attacks and strokes -- ask your doctor about whether you can safely include fish oil in your diet. Do not take more than 3 g a day without doctor supervision.
Considerations
To obtain the most benefits of the omega 3 fatty acids in fish oil, limit the amount of omega-6 fatty acids in your diet. Omega-6 fatty acids, found in sunflower, soybean and safflower oil, fight against omega-3 fatty acids in your diet. You can obtain some, but not all, of the benefits of fish oil by adding flax seed, canola oil and walnuts to your diet. Some types of fish contain high levels of mercury. Pre-menopausal women and children should exercise caution in adding fish oil to their diets. Taking large amounts of fish oil may increase your risk of internal bleeding.
References
- American Heart Association; Fish and Omega-3 Fatty Acids; Sept. 7 2010
- Mayo Clinic; Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid; April 1, 2011
- United States Department of Agriculture Nutrient Database: Fish, salmon, sockeye, cooked, dry heat
- "The Annals of Pharmacotherapy"; Elevation of Low-Density Lipoprotein Cholesterol Concentration With Over-the-Counter Fish Oil Supplementation; Jennifer Malinowski and Kimberly Metka; July 2007
- University of California San Francisco Medical Center; Cholesterol Content of Foods; Feb. 2 2011
- MayoClinic.com; High Cholesterol; June 24 2010
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