An excellent source of the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), fish oil remains one of the world's most popular dietary supplements. According to the National Center for Complementary and Alternative Medicine (NCCAM), fish oil is the most commonly used nonvitamin supplement in the United States. Scientists engage in ongoing research to determine the relative benefits and risks associated with fish oil; most clinical trials have yielded encouraging results. However, while the benefits of fish oil are manifold, these supplements are associated with some drawbacks and risks.
Effects
Fish oil exerts a number of complex, interrelated effects on the human body. The U.S. National Institutes of Health (NIH) note that most Americans consume excessive amounts of omega-3 fatty acids, which compete with heart-healthy omega-3 oils for metabolic functions. Omega-3 supplements in the form of fish oil can address this common dietary imbalance and promote health throughout the human body. NCCAM states that fish oil supplements may positively influence the health of the heart, blood vessels, eyes, skin, joints and brain. However, many of the popular uses of fish oil have not yet been investigated by large-scale, peer-reviewed clinical trials.
Benefits
While many of fish oil's benefits are still under investigation, the National Institutes of Health note that several of the supplement's uses have been scientifically proven. NIH reports that "good" or "strong" scientific evidence supports the use of omega-3 supplements for rheumatoid arthritis, primary cardiovascular disease, secondary cardiovascular disease, hypertriglyceridemia and hypertension. NIH also notes an additional 27 possible uses with limited or unclear scientific evidence. Because of the many benefits and limited risks, the American Heart Association recommends a diet rich in fish oil to prevent several forms of cardiovascular disease.
Types
Fish oil supplements exist in dozens of different forms, doses and varieties. While cod liver oil has historically enjoyed immense popularity as a nutritional supplement, practitioners now rarely recommend it as a source of omega-3 fatty acids because it contains excessive amounts of fat-soluble vitamins A and D. Liquid fish oil supplements are cost-effective and ideal for people who have difficulty swallowing pills; however, many users report an unpleasant taste or texture from these products. Softgel capsules containing fish oil are among the most popular choices, and many of these products are enteric coated to minimize reflux and other gastrointestinal side effects. Additionally, some manufacturers offer flavored chewable supplements to appeal to children and picky adults.
Considerations
Some environmental activist organizations have expressed concern about the ecological impact of the fish oil industry; the Environmental Defense Fund (EDF) notes that many fish oil supplements are distilled from fish that have not been captured in an ecologically or economically sustainable manner. EDF recommends that consumers seek products made from abundant fish species like wild Alaskan salmon, Pacific sardines or North American albacore tuna. Vegan supplement manufacturers like NuTru are working to create fish-free formulas that contain ideal levels of omega-3 fatty acids.
Warning
The U.S. Food and Drug Administration (FDA) considers fish oil supplements to be "generally recognized as safe". Nevertheless, these supplements can be dangerous if they are used improperly or in excessive amounts. The most common side effects associated with fish oil are reflux, aftertaste, nausea, stomach cramping and diarrhea; these generally remit with continued use of the product. The National Institutes of Health warn that, in rare cases, extremely high doses of fish oil have caused hemorrhagic stroke and other episodes of excessive bleeding. Do not exceed a manufacturer's suggested dose without fish consulting an expert.
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