Health Benefits Of Fish Oil
My Own Health Warning
I want to state upfront that I am not a medical expert or scientist. My interest in this subject came about as a result of a comprehensive health check I went through.
Things were generally OK except for being overweight, which resulted in… way high cholesterol, high LDL cholesterol, low HDL cholesterol, high triglycerides. I was a cholesterol time bomb.
It was suggested that if a diet and exercise regime didn’t produce very fast results, I should consider taking statins. Not so long ago, statins were the big new thing. Almost everybody should be on them for one reason or another.
But look at them now. Try Googling “statins health risks”. It is frightening the number of potential dangers being linked with them! I have always avoided taking any kind of drug if I can and I certainly wasn’t going to take those.
I searched for an alternative and what I came up with was fish oil.
Now there is conflicting evidence about the effects of fish oil. Plenty of trials have shown improvements in various medical conditions from a daily dose of a fish oil supplement. Despite this, some scientists remain skeptical.
Lovazza
There is an FDA approved prescription drug called Lovazza in the USA and Omacor in Europe which is actually purified and filtered fish oil. It is prescribed for patients with very high triglyceride levels.
Clearly there is some evidence that it works.
Fish Oil Health Benefits
A major factor in our health problems is said to be inflammation throughout the body. Research suggests that omega-3 fatty acids help to reduce inflammation and may help reduce the risk of chronic diseases such as heart disease, cancer, and arthritis.
DHA and EPA found in fish oil appear to be important for cognitive performance and behavioural function.
Many doctors recommend fish oil supplements in the last trimester of pregnancy to aid foetal development. In fact, infants who do not get enough omega-3 during pregnancy are thought to be at risk for developing vision and nerve problems.
A deficiency of of omega 3 in the body can result in symptoms such as fatigue, dry skin, poor memory, mood swings or depression, poor circulation and heart problems. The evidence for the benefits of omega-3 is strongest in relation to heart disease and associated problems but there are many other candidates.
Conclusion?
There is an impressive list of health conditions that could be helped by increasing consumption of the right type of omega-3. You can read about some of them below.
New research results are being announced almost weekly. This a major focus for scientists, who clearly believe that the potential of omega-3 makes all this effort worthwhile. So what conclusions are we to draw from all this.
My own conclusion is that there is enough evidence to justify continuing with my daily fish oil supplement. Regardless of the benefits for specific health conditions, I am sure that my omega-3 intake is deficient. I believe that most other people would benefit too, but that is a personal choice.
Omega-3 and Specific Health Conditions
This is just from research I have read. You should always consult a medical professional if you have any of these health concerns.
Heart disease
Clinical evidence suggests that EPA and DHA help reduce some of the risk factors for heart disease, including high cholesterol and high blood pressure.
They have been shown to lower levels of triglycerides (fats carried in the blood), and to reduce the risk of death, heart attack and stroke for people who have already experienced a heart attack.
Fish oil may also help prevent hardening of the arteries by slowing the development of artery clogging plaque and blood clots.
Large population studies suggest that omega-3 from moderate consumption of fish helps protect against stroke caused by plaque buildup in the arteries that lead to the brain.
Eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. However, excessive fish consumption could increase the risk of bleeding and potentially fatal hemorrhagic stroke, a type of stroke caused by arterial leaks in the brain.
High cholesterol
Fatty fish in the diet has been shown to increase HDL (good) cholesterol and reduce triglycerides. ALA from walnuts has been reported to reduce total levels of cholesterol.
High blood pressure
A range of clinical studies point to the fact that fish oil supplements high in omega-3 fatty acids can lower the blood pressure of people with untreated hypertension.
Diabetes
Diabetes is often associated with high triglyceride and low HDL levels. Omega-3 from fish oil can help to lower triglycerides and raise HDL. ALA has not been found to have the same results as fish oil.
Some diabetes patients are not able to convert ALA efficiently. You should however, consult your doctor before taking a fish oil supplement.
Rheumatoid arthritis
Most clinical studies into omega-3 supplements for arthritis have focused on rheumatoid arthritis. There has been some relief from the symptoms such as joint pain and morning stiffness.
Some people with RA were able to reduce the dosage of non-steroidal anti-inflammatory drugs (NSAIDs). Fish oil only gives symptomatic relief and does not effect the progress of the disease.
Omega-3 may also be helpful in osteoarthritis, but more study is required. New Zealand green lipped mussel, available in supplements, has been reported to relieve joint stiffness and pain, improve walking pace and increase grip strength for some people with osteoarthritis.
Osteoporosis
Omega-3 may help increase levels of calcium in the body and improve bone strength, although not all trials have been positive. It has also been suggested that people who lack sufficient EPA and gamma-linolenic acid (GLA), an omega-6 fatty acid are more likely to suffer bone loss.
A group of women over 65 with osteoporosis were studied for 3 years. Those who took EPA and GLA had less bone loss than those given a placebo. Some of them even experienced increased bone density.
Mental Health
The area of mental help has been a particular focus of study in recent years, with many trials looking at different conditions. There have been some encouraging results but they are not conclusive. More work is needed.
Depression
Results are mixed on the effectiveness of omega-3 in alleviating depression symptoms. Some patients have been able to reduce their dosage of prescription antidepressants when combined with omega-3.
Not all trials have been able to reproduce these results though.Taking omega-3 alone has not been found to be beneficial. Do not discontinue medication without seeking professional advice.
Different studies of people with bipolar disorder again produce conflicting results. Some people who took fish oil as well as their standard prescription treatments experienced fewer mood swings and relapses than a control group.
But another 4 month long study did not find that EPA helped reduce symptoms.
Attention deficit/hyperactivity disorder (ADHD)
Children with ADHD may have low levels of EPA and DHA. In a clinical study of nearly 100 boys, those with reduced omega-3 fatty acids had more behavioural problems such as temper tantrums than those with normal levels.
However, studies into whether fish oil supplements help reduce symptoms of ADHD had mixed results. Some studies have found that omega-3 improved the symptoms, there methodology has been called into question.
More research is needed, but an improved diet, high in omega-3 is considered a reasonable approach in ADHD.
Skin disorders
Studies of people with psoriasis have again produced contradictory results. Some of those who took EPA alongside their normal medication did better than those treated with just medication. Another large study found no benefit from fish oil.
Inflammatory bowel disease (IBD)
Some studies have suggested that omega-3 fatty acids may help when combined with standard IBD medication. However, fish oil supplements have been known to cause side effects that are similar to the disease itself.
Trials comparing the diets of a group of people with macular degeneration to those without appeared to show a link. Those with a diet higher in fish, with a good balance between omega-3 and omega-6, were less likely to suffer from macular degeneration
Cancer
A range of studies have shown that a diet rich in omega-3 may be beneficial in preventing or slowing the progress of Colon, Breast and Prostate cancer. This is another area for more study but there are encouraging results so far.
Macular Degeneration
Trials comparing the diets of a group of people with macular degeneration to those without appeared to show a link. Those with a diet higher in fish, with a good balance between omega-3 and omega-6, were less likely to suffer from macular degeneration