If you are taking fish oil to fight high triglycerides consider using the liquid form instead of fish oil capsules. Going this route can be a money-saver, notes Barry Sears, M.D., author of "The Anti-Inflammation Zone." Always consult a doctor before trying a new supplement, especially if you need to treat a health condition.
EPA and DHA
Fish oil contains eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. According to MayoClinic.com, there is good scientific evidence that taking EPA and DHA will lower your triglycerides. It may work by hindering production of very low-density lipoprotein-triglyceride in your body, notes a 1990 study published in the "Journal of Lipid Research." Fish oil also reduces your risk for heart attacks, abnormal heart rhythms and stroke if you have heart disease. It can slow atherosclerotic plaque buildup and reduce your blood pressure slightly as well.
Dosing
The dosing for your fish oil is based on the amount of DHA and EPA it contains as opposed to the total amount of fish oil. Liquid supplements contain varying amounts of DHA and EPA. Fish oil's effect on triglycerides is dependent on the dose of DHA and EPA. A pharmaceutical dose of 3.4 g per day can significantly lower your triglycerides, whereas a nutritional dose of 0.85 g per day is ineffective, according to a 2011 study in "The American Journal of Clinical Nutrition." The higher dose, on average, lowered triglycerides 27 percent, according to the study. Consult a doctor to determine the dose that's appropriate for you.
Storage and Use
Keep your fish oil liquid in the freezer, recommends Sears. This preserves it because it protects it from oxidation. It also makes the fish oil more palatable. Mix your fish oil liquid with orange juice to make it even more palatable.
Considerations
Consult a doctor before taking fish oil with EPA and DHA because taking dosages that are too high may have harmful effects, including an increased risk for bleeding and bruising. Also seek a reliable fish-oil supplement manufacturer, as some fish sources carry a high risk of contamination from the environment from methylmercury, lead, cadmium, dioxins and polychlorinated biphenyls, or PCBs. Larger and older predatory fish are more likely to be sources of contamination. Seek an established company that certifies its products are free of contaminants.
References
- MayoClinic.com: Omega-3 Fatty Acids, Fish Oil, Alpha-Linolenic Acid
- American Heart Association: Fish and Omega-3 Fatty Acids
- University of Maryland Medical Center: Omega-3 Fatty Acids
- "The Anti-Inflammation Zone"; Barry Sears; 2004
- "Journal of Lipid Research"; Effects of Fish Oil on VLDL Triglyceride Kinetics in Humans; W.S. Harris, et al.; 1990
- "The American Journal of Clinical Nutrition"; Dose-Response Effects of Omega-3 Fatty Acids on Triglycerides, Inflammation, and Endothelial Function in Healthy Persons with Moderate Hypertriglyceridemia; A.C. Skulas-Ray, et al.; 2011
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