Should I Still Take A Fish Oil Supplement if I Eat Fish?
Even if you eat fish twice a week as recommended by The American Heart Association, you still might not be getting the levels of omega-3 fatty acids that your body needs1. The reason for this is that not all fish species contain the same amounts of omega-3s. Without a supplement, it’s very difficult to accurately monitor your intake and make sure you hit a healthy target2.
Omega fatty acids, also known as essential fatty acids, can’t be made by the body. This is why it is 'essential' that we get them from our diets. Omega-3s are important parts of the body's cell membranes and can help with the functioning of the heart, lungs, immune system, and hormone system.
Three Types of Omega-3 Fatty Acid:
- Docosahexaenoic acid (DHA): Eye, brain, and sperm cells
- Eicosapentaenoic acid (EPA): Reduces inflammation
- Alpha-linolenic acid (ALA)
The body breaks down ALA into EPA and DHA, but the conversion rate is low. For this reason, people should include all three omega-3s in their diet. Plant sources are high in ALA, which is why many vegetarians consider taking a supplement.
Benefits of Omega-3 Fatty Acid:
Heart Health: One trial followed 11,000 participants who took an 850-mg dose of combined EPA and DHA every day for 3.5 years3. This caused a 25% reduction in heart attacks and a 45% reduction in sudden death.
Depression And Anxiety: Studies have shown that high doses of omega-3, from 200-2,200 mg per day, can reduce symptoms of depression and anxiety4.
Cancer: High consumption of fish and omega-3 fatty acids has been linked to a reduced risk of breast, prostate, and colon cancers5.
To make sure you are getting enough Omega-3s, we recommend NATURELO’s wild-caught Alaskan Pollock omega-3 fish oil supplements.
1. Fish and Omega-3 Fatty Acids
2. Interim Summary of Conclusions and Dietary Recommendations on Total Fat & Fatty Acids, 10-14 November, 2008
3. Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. Gruppo Italiano per lo Studio della Sopravvivenza nell'Infarto miocardico, 1999 Aug 7;354(9177):447-55
4. Meta-analysis of the effects of eicosapentaenoic acid (EPA) in clinical trials in depression, 2011 Dec;72(12):1577-84. doi: 10.4088/JCP.10m06634. Epub 2011 Sep 6
5. Long-chain (n-3) fatty acid intake and risk of cancers of the breast and the prostate: recent epidemiological studies, biological mechanisms, and directions for future research, 2004 Dec;134(12 Suppl):3412S-3420S. doi: 10.1093/jn/134.12.3412S