Fish and fish oil have long been known as “brain food” because they are rich in the omega-3 essential fatty acids crucial to brain function and development. In addition, fish oil promotes the health of your heart and other vital systems. Bee pollen supplements are also used to support cognition and memory, physical endurance and energy. However, there is much more scientific evidence for the use of fish oil than for bee pollen.
Omega-3 Essential Fatty Acids
Omega-3s are considered essential fatty acids, or EFAs, because although the body needs them, it doesn’t manufacture them on its own. You must get them from foods or supplements to maintain normal health and development. Omega-3s are necessary for brain function and may help reduce the risk of heart disease and inflammatory diseases like cancer and arthritis. Most Americans consume enough of some types of omega-3s, especially alpha-linolenic acid, or ALA, which is found in frequently used cooking oils like soybean and canola. Other omega-3s are less common from dietary sources and must be obtained from specific foods or supplements.
Fish Oil
Fish oil offers two important omega-3s that are harder to find in many people’s diets: eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DHA. The “Natural Medicines Comprehensive Database” reports that fish oil is probably effective for reducing high triglyceride levels, which can lead to heart disease and diabetes. It is likely effective for preventing and treating heart disease, and may be effective against high blood pressure, arthritis, menstrual pain, kidney problems, bipolar disorder and stroke.
Bee Pollen
When bees collect nectar from flowers, they bring the pollen back to the hive to be used as food. This pollen can also be collected by beekeepers and used as a nutritional supplement for humans. It contains the omega-3 EFA alpha-linolenic acid, as well as the omega-6 essential fatty acid linoleic acid and trace amounts of vitamins and minerals. Although it has been marketed as a treatment for allergies, poor appetite, asthma, cancer, diabetes, athletic stamina, and as a memory aid, little scientific evidence exists for its benefits. Bee pollen supplements can be dangerous for people with bee and pollen allergies.
Doses
EPA and DHA are available in fatty fish like salmon, halibut, tuna, sardines and mackerel, and in fish oil capsules and liquid. The American Heart Association recommends that healthy adults without heart disease eat fatty fish three times a week. Adults with heart disease may take 1 gram of fish oil a day in supplement form, while those with high cholesterol can take 2 to 4 grams a day. New York University’s Langone Medical Center reports a typical dose of five to 10 tablets of bee pollen a day to support athletic performance, although the amount of actual pollen present in each tablet can vary. Ask your doctor how much, and whether, bee pollen or fish oil is safe for you.
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