Rich in Omega 3 fatty acids, fish oil has been long hailed as the supplement everyone should take for its numerous benefits. Among its most wildly touted claims is the ability to support heart health but is this really true and should you be taking it?
Before supplementing, I believe it is important to not only understand why you may need something but also what you are taking. It is easy to have supplements become these ongoing pills we take and we may not actually need them or our needs have shifted and we need something else. Fish oil falls into this category and a deeper look into its benefits can help us confirm if it is truly living up to the hype in protecting our health.
What is Fish Oil?
Fish oil is derived from the tissues of oily fish such as salmon, mackerel, sardines and anchovies. The key components that make fish oil beneficial is the Omega 3 fatty acids, specifically the eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These fatty acids are essential for various bodily functions but since the human body cannot produce them on its own, they must be obtained through diet and supplementation.
Fish Oil in Heart Health
Omega 3 is known to have several positive effects on the cardiovascular system of the human body. This has led to the belief that it can protect against heart disease.
Studies have shown that omega 3 can significantly contribute to lowered triglyceride levels which may reduce the risk of heart disease. The evidence here is strong with numerous studies showing levels reducing 20 to 50% with consistent use.
Another area fish oil is touted for benefit is with blood pressure. Omega 3 may help reduce blood pressure. This can contribute to support in reducing risk for heart attacks and strokes. There is moderate evidence to support this claim.
Chronic inflammation is a significant factor in heart disease. Omega 3 has anti-inflammatory properties which can help reduce overall inflammation. The research here is mixed on whether fish oil helps or not. Some large scale studies have shown fish oil supplements can reduce the risk of cardiovascular events while others have found not significant evidence.
Arrhythmias are also often mentioned to benefit from fish oil supplementation. There is some evidence to suggest Omega 3 may help in this area of health concern but the effect may vary depending on the population studied and specific circumstances.
Who Should Consider Fish Oil Supplementation
Fish oil supplementation may be particularly beneficial for individuals with high triglycerides who are also making dietary changes. It may also be of help to those with heart disease risks and do not otherwise consume sufficient Omega 3 in the diet.
I always recommend to my clients that any gaps in nutrients first try to come through the diet as this is the most bioavailable method for the body to process them. Where that is not happening we can use supplements but again it should be a combination of diet and supplementation working together.
While fish oil has many benefits supplements are not a magic bullet for heart health. They can be used as part of a broader strategy to improve cardiovascular health that includes a nutritious diet, consistent movement, quality sleep, a healthy relationship with stress and clean lifestyle. Including salmon, mackerel and sardines in the diet from organic sources a couple times a week is optimal for the Omega 3 value and other beneficial nutrients found in fish.
A trained natural and holistic professional can test you for fish oil supplementation to know if it is beneficial for you or not. I use a method called muscle testing which asks the body if it is a supplement needed at this time. Our nutritional needs constantly change so regularly checking for various nutrient needs including fish oil can help you ensure you are taking the supplements you need and not wasting your money on things you don't. I can perform this test virtually or in-person and it is part of my normal Vitamin Check services.
When it comes to using fish oil in your supplement routine, the quality matters. Just like including fish in the diet we are seeking organic forms for maximum value. The format that supplements are delivered in also matters. Capsules are better than gummies for example. Liposomal formats are the best for absorption. What's inside these products however is the most important. The body cannot process ingredients that are not natural so supplements containing manmade elements are not going to help the body.
Another important aspect to Omega supplementation is understanding that we can overdo it. For example if you increase Omega 3 intake but not Omega 6 we create an imbalance in nutrients in the body that can cause other problems. It is estimated adults in the US consume a ratio of 15:1 in terms of Omega 6 to Omega 3. This imbalance can promote inflammation and increase risk of chronic diseases including heart disease, obesity and autoimmune disorders.
The bottom line is fish oil can be helpful in certain situations but it is not necessarily a supplement everyone needs. The evidence on whether it reduces triglycerides, blood pressure and risk of arrhythmias is mixed in findings presently. Using fish oil supplementation can be part of a healthy lifestyle to improve overall health but we really need to wrap that supplementation around other healthy habits including diet.
For my recommendations on cardiovascular supplementation please click here.
To work with me, please schedule your session at www.dragonspitapothecary.com/care
Comments