There has been a lot of talk about fish these days. It has been on a bit of a comeback. The fish bite is back, so to speak. Fish oil, that is. Fish oil was initially recommended for its health benefits in the early 18th century, primarily in Europe where it was used to treat conditions like rickets (a condition in children that caused soft weak bones resulting in skeletal deformities such as bowed legs, knocked knees, bone pain and fractures as a result of decreased intake of vitamin D) we don’t see this much anymore because malnutrition, especially here in the states have been replaced with over-nutrition and associated obesity. Lack of food is not an issue anymore. It was also used to treat rheumatism. (This is an older term that describes a multitude of disorders that cause chronic, intermittent pain affecting the joints, connective tissue and muscles. These include rheumatoid arthritis and osteoarthritis.). Note to self, when one uses this term it just ages you, so I tend to avoid it. Similar to melancholy in place of depression. I just picture the era of Abe Lincoln in early America when he may say, “I am feeling a bit of melancholy because of the state of my rheumatism on this cold, stormy day. I am also feeling my consumption (tuberculosis) may be rearing its head in my residence”.
Fish oil was found to be rich in vitamin D. Especially cod liver oil, but oil from salmon and mackerel also have similar benefits. The commercial production and larger marketing began in the early 20th century as more scientific studies highlighted its benefits, especially with its omega 3 fatty acids. When I was training as a starving, poor, over worked resident, fish oil was mentioned only to use for elevated triglycerides. This was a good alternative for niacin, and the potential dreaded flushing that could occur when using it to treat high triglycerides and for increasing one’s HDL (Good cholesterol). But now it has been found to be beneficial for everything from it’s anti-inflammatory effects, cardiovascular benefits, brain and mental health, eye health, and even skin.
The Heart Health Benefits: These are from its ability to decrease your triglycerides, which in turn, reduces the risks of heart attacks and strokes. It decreases mild blood pressure elevations and increase your HDL (Good cholesterol). Fish oil has also been found to prevent certain cardiac arrhythmias and sudden cardiac death. Regular consumption has been associated with overall improved heart function and reduce clotting.
Anti-Inflammatory Effects: Fish oils anti-inflammatory properties can reduce chronic inflammation throughout the entire body which is linked to various diseases such as osteoarthritis, rheumatoid arthritis and muscle aches. This can ease joint pain, swelling and stiffness.
Brain and Mental Health Benefits: Omega-3’s are extremely important for brain development and function potentially helping with mild memory loss, depression and other mental health conditions. Higher intake of fish oil has been tied to lower risk of Alzheimer’s disease and associated dementias. Some studies have shown increase in memory and neuroplasticity and decreased rate of decline. Also decreased anxiety and depression by influencing mood regulating neurotransmitters, endorphins and ultimately serotonin and dopamine levels.
Eye Health Benefits: The DHA component is a major component of the retina as well so fish oil may support vision and reduce the risk of age-related macular degeneration.
Dermatologic Health: The skin benefits of fish oil are primarily those of its anti-inflammatory effects which can contribute to healthier skin reducing issues like dryness and giving it a glow. It also helps with essential skin oils that are needed to promote skin health.
Other benefits: Fish oil may aid in muscle preservation, maintaining healthy body weight, and supporting bone health by reducing osteoporosis risk. It also supports general cell growth and muscle activity according to studies out of the Mayo Clinic. For optimal benefits, aim for sources like eating fatty fish twice a week or taking supplements with at least 250-500 mg of combined EPA and DHA daily as recommended by the American Heart Association. If you are vegan or allergic to fish, Algae-based omega-3 supplements are often used as an alternative. This is the best direct vegan source of EPA and DHA (up to 400 mg per serving and supplements). Other top vegan sources include Chia seeds which is one of the richest plant sources. It offers about 5 g of ALA per ounce. They can be used in puddings, smoothies or as an egg substitute and baking. It will also help your bowel movements. Flaxseeds (ground or oil) provide about 2.4 g of ALA per tablespoon of ground seeds or more an oil form. This can be added to oatmeal, yogurt or salads (also beneficial for the bowels). Walnuts deliver about 2.6 g of ALA per ounce. Hemp seeds contain roughly 1 g of ALA per tablespoon, plus protein and minerals. This can be sprinkled on toast, and smoothies were over soups. Other options include edamame (soy beans) for about 0.3 g per half cup, canola or grapeseed oil for cooking (1.3 g/tbsp.) and seaweed like nori for small amounts of EPA/DHA.
You may be asking yourself, why would I not take this supplement, and I would answer with, it does not come without risks. Fortunately, these risks are typically at higher dosages of greater than 3 to 4 g/day and typically these risks are mostly seen in individuals who are on anticoagulation (blood thinners). It can increase your risk of atrial fibrillation as well as bleeding. Apparently, the risk of atrial fibrillation is a direct effect of cardiac ion channels affecting sodium, potassium and calcium. It can shorten or prolonged action potentials (this is cardiac lingo that I would not expect you to understand, and I would be in the same boat as physiology was not one of my better subjects in medical school) 🙂 . Because of the potential risk of bleeding, I would treat it as I would aspirin. So if you are going to have a surgical procedure, I would recommend holding for 4 days prior to the procedure.
Another side effect that I discovered was the “fishy burps” that occur after you take it. This can be decreased when kept in the refrigerator or actually even in the freezer, so by the time it thaws it will be digested in the small intestine. I have found “fishy burps” to be an advantage as it is a reminder to me if I took my meds or not. If I burp and I do not taste it, I know I did not take my meds. So, for those of you who are not compliant with your medication because you forget (which believe it or not is 30 to 50% of you according to studies). This might be a good reminder. On a separate note, another way to improve your medication compliance would be to purchase a pillbox.
So, unless you are eating plenty of fish, which is typically 3-1/2 ounces of salmon, mackerel, or sardines or 4 ounces of canned tuna two to three times a week. I would recommend starting a fish oil supplement. Anything that can decrease your cardiovascular risk is a plus in my book. “Give a man a fish and you feed him for a day; teach a man to fish and you feed him for a lifetime”- Chinese Proverb. I guess this can be modified to “teach a man to purchase fish or fish oil from their favorite store or Amazon and you can keep them healthier.” Stay healthy my friends.
Doug
