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Live long, eat fish
What do Eskimos, Japanese folk, and the Swedes have in common? They all love fish! You might consider a love affair with fish yourself, as the omega-3 fatty acids found in cold-water varieties like tuna and salmon have long been associated with lowering the risk of heart disease.
Omega-3 fatty acids affect the synthesis of prostaglandins, those hormone-like substances that help your cardiovascular, reproductive, immune, and central nervous systems function. Studies on omega-3s reveal health benefits such as lowered triglyceride levels (good for your heart health), anti-clotting effects, and raised levels of HDL cholesterol ("good" cholesterol).
Quick Facts About Omega-3 Fatty Acids
- There is no standard or minimum RDA for omega-3 fatty acids.
- Eating cold-water fish two or three times a week could have noticeable health benefits.
- Fish with the large amounts of omega-3s are (in decreasing order): herring, salmon, bluefish, tuna, cod, shrimp, flounder, and swordfish. Most types of fish and seafood have some omega-3s.
- Fresh, high-quality flaxseed oil is also a rich source of omega-3s.
- Fish-oil supplements contain EPA (eicosapentaenoic acid), a precursor to prostaglandin production.
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Consult Your Doctor Before Taking Fish-Oil Supplements if You're
- Diabetic
- Prone to bleeding or hemorrhage
- On blood-thinning medications such as Coumadin
What Works Best -- and Worst -- with Fish Oil Supplements
- Cod liver oil supplements also contain EPA (eicosapentaenoic acid), a precursor to prostaglandin production. But you should avoid large doses because of the vitamin A and D content, which in large amounts could have adverse effects.
- With excessive amounts, unusual bleeding may result.
- High intake of EPA can be hard to digest for some people, leaving behind a fishy aftertaste.
Product Forms Available
- Flaxseed and flaxseed oil
- Fish oil gel capsules
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A component of omega-3 fatty acids is alpha-linolenic acid. This transforms into eicosapentaenoic acid (EPA) and docosahaxaenoic acid (DHA), which in turn bring about the benefits of omega-3 fatty acids.
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Our bodies need fat to survive. What we need is good fat, i.e., essential fatty acids. Fish oil is an excellent source of omega-3 fatty acids. You may have heard that omega-3 fatty acids are effective in preventing heart disease. Omega-3s may protect you against heart disease by doing a number of things. They help increase levels of HDL cholesterol ("good" cholesterol), lower high blood pressure, and may help prevent blood clots from forming.
In addition to fighting heart disease and cancer, omega-3 fatty acids have anti-inflammatory properties. This feature may help if you suffer from rheumatoid arthritis, skin disorders such as psoriasis or eczema, allergies, and other inflammatory problems.
Advocates say that omega-3s help conditions such as multiple sclerosis and cancer, especially breast cancer. More studies are needed to help us understand just how omega-3 works in these cases.
Common uses
Omega-3 fatty acids may help:
- Prevent heart disease
- Relieve inflammation from arthritis
- Treat kidney problems
- Prevent and treat breast cancer
- Treat multiple sclerosis
- Protect against strokes
- Lower blood pressure
- Treat psoriasis and other skin conditions
Remember that no health claims for omega-3 fatty acids have been evaluated by the FDA.
Storage
Of course, you should always refrigerate fish. As flaxseed may also turn rancid, refrigeration is also advised.
Keep fish-oil supplements in a cool, dry area.
Dosage and Administration
You may find omega-3 fatty acids in deep fresh-water fish, flaxseed oil, and canola oil. Supplements are also available in fish-oil capsules.
Your best source of omega-3 fatty acids is from food sources, such as flaxseed and fresh fish. However, if you do choose to take omega-3 supplements, the usual dose is 200 mg to 3,000 mg per day of EPA, or as directed on the package.
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Warnings
Omega-3 fatty acids may interact with anticoagulant medicine, such as Coumadin. Talk to your doctor if you have a blood-clotting condition before taking omega-3 supplements.
If your are diabetic, do not take fish-oil supplements without checking with your physician first. It can increase your blood sugar level and decrease your insulin secretion. Your antidiabetic medications may need to be adjusted.
Side Effects
No serious side effects have been reported from consuming normal amounts of omega-3 supplements. However, high doses could have a blood-thinning effect. Consult with your physician if you are on blood-thinning medications such as Coumadin. High doses of cod liver oil could provide toxic levels of vitamins A and D.
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Sources & Further Reading
Books
1. Balch, James, F., P.A. Balch. Prescription for Nutritional Healing. Garden City Park, New York: Avery Publishing Group, 1997.
2. Duke, James A. The Green Pharmacy. New York, New York: St. Martin's Paperbacks, 1997.
3. Lieberman, Shari, N. Bruning. The Real Vitamin & Mineral Book. Garden City Park, New York: Avery Publishing Group, 1997.
4. Murray, Michael. Encyclopedia of Nutritional Supplements. Rocklin, CA: Prima Publishing, 1996.Find more books on health and wellness at  barnesandnoble.com.
Articles
- 1. Adler AJ; Holub BJ. "Effect of garlic and fish-oil supplementation on serum lipid and lipoprotein concentrations in hypercholesterolemic men". Am J Clin Nutr. 65(2):445-50. Feb 1997.
2. Friedberg CE; Janssen MJ; Heine RJ; Grobbee DE. "Fish oil and glycemic control in diabetes. A meta-analysis". Diabetes Care. 21(4):494-500. Apr 1998.
3. Fung SM; Ferrill MJ; Norton LL. "Fish oil therapy in IgA nephropathy". Ann Pharmacother. 31(1):112-5. Jan 1997.
4. Harris WS. "Dietary fish oil and blood lipids". Curr Opin Lipidol. 7(1):3-7. Feb 1996.
5. Howe PR. "Can we recommend fish oil for hypertension?" Clin Exp Pharmacol Physiol. 22(3):199-203. Mar 1995.
6. "Increasing fish oil intake--any net benefits?" Drug Ther Bull. 34(8):60-2. Aug 1996.
7. Kim DN; Eastman A; Baker JE; Mastrangelo A; Sethi S; Ross JS; Schmee J; Thomas WA. "Fish oil, atherogenesis, and thrombogenesis". Ann N Y Acad Sci. 748:474-80; DISCUSSION 480-1. Jan 17, 1995.
8. Peck LW. "Essential fatty acid deficiency in renal failure: can supplements really help?" J Am Diet Assoc. 97(10 Suppl 2):S150-3. Oct 1997.
9. Suzukawa M; Abbey M; Howe PR; Nestel PJ. "Effects of fish oil fatty acids on low density lipoprotein size, oxidizability, and uptake by macrophages". J Lipid Res. 36(3):473-84. Mar 1995.
10. Welsch C. "The role of lipid peroxidation in growth suppression of human breast carcinoma by dietary fish oil". Adv Exp Med Biol. 400B:849-60. 1997.
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