Fish Oil Health Secrets

Fish oil and Your Health

Discover the Purest Fish Oil

If you have searched the internet for information about fish oil supplements and omega-3, you might well have ended up even more confused. If so, I know how you feel because I’ve been there.

The supplement companies hype up the benefits of their products and each one seems better than the last. So you look for scientific research but what do you find? Where there are two scientists there are three opinions.

One study points to a potential health benefit of fishoil. Another one is not able to achieve the same results. Either that or the scientific methodology is questioned. What is not in doubt is the fact that you need omega-3 in your diet.

Despite the large number of scientific trials that have been carried out and the evidence discovered, there are still those who remain skeptical. As much as the fish oil industry pushes the benefits of its’ products, some authorities are just as keen to dismiss the need for supplements.

For example, the American Heart Association strongly agrees about the benefits of omega-3 for heart health. They recommend it in your diet whether you are healthy, in an at risk category for a heart attack or recovering from one.

But they only recommend supplements in cases of Coronary Artery Disease or high Triglycerides. Even then, they suggest very low dosages and suggest that this should be under medical supervision. They believe that most of us can get what we need from eating fish. How do they know?

Aren’t they among the experts telling us that our diet is killing us. How can they make this sweeping generalization that we probably eat enough fish for our needs. I am pretty sure that I don’t! And what about the potential health risks associated with eating fish? More on that later.

Patients who have suffered severe heart attacks are probably under medical supervision anyway. For the rest of us, is there really any problem with taking what is after all, a natural product? I don’t believe so. In fact, I think the AHA guidance on this verges on scaremongering. You can read it for yourself here.

You are free to make up your own mind as I have. Personally I am happy to take my daily dose of fish oil capsules. Have you ever noticed how many doctors scoff at the idea of taking supplements and tell you that you are wasting your money.

At the same time, they enthusiastically prescribe expensive pharmaceutical products with known, harmful side effects. And did you know that a drug only has to perform a fraction better than a placebo in order to be considered effective?

Health Check

My interest in this subject came about as a result of a comprehensive health check. 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 am glad I looked for an alternative.

Fish Oil Evidence

Despite the conflicting advice and skepticism, fish oil supplements in their various forms have become massive best sellers in the supplement industry. Let’s take a look at some of the evidence and the claims for their benefits.

I should state here that I am not a medical expert, just an amateur with a personal interest in this subject. My research here is not to be regarded as medical advice or scientific fact. There are enough people making extravagant claims without backing them up with proof.

Fish Oil and Essential fatty acids

Essential fatty acids are, well, essential to the functioning of the human body. Unlike some vitamins, the body is not able to manufacture them so they must be present in our diet. They come in several forms and can be obtained from a variety of foodstuffs.

Two types of essential fatty acid are omega-3 and omega-6. Although there is no official recommendation for omega-3, it is generally thought that omega-3 and 6 should be balanced in our diet. The typical American diet is estimated to contain between 10 and 20 times more omega-6 than omega-3.

This is regarded by some as a potential dietary disaster waiting to happen. The general advice is that we should consume more omega-3 and less omega-6. Before looking at sources of omega-3, we need to know something about the different types of omega-3 or polyunsaturated fats.

The 3 main types are:

ALA – alpha linolenic acid
EPA – eicosapentaenoic acid
DHA – docosahexaenoic acid

These are not created equal. The main benefits from omega-3 come from EPA and particularly DHA. We need to understand this when it comes to looking at food and supplement labels. The headline amount of omega-3 is not as important as the amount of these elements.

ALA comes from plant sources such as flaxseeds, soybeans, pumpkin seeds and walnuts. EPA and DHA are found in many types of oily fish and also krill, which are a type of shrimp.

The brain is largely composed of these fatty acids, mainly DHA and to a lesser extent EPA. These are essential for the nervous system and for growth and development. DHA and EPA are thought to provide most of the health benefits of omega-3 although the role of EPA is less well understood.

The body can synthesize DHA from the other types but it is an inefficient process. It is better to consume DHA directly in order to receive the benefits from it. If you are not able to eat fish or its products, the best alternative is algae.

Fish do not produce DHA either. They obtain it from the algae that they eat. If you can’t eat the fish, try health food shops for a supplement made from this algae. It is a better omega-3 source than the heavily promoted flaxseed oil.

Fish Oil Health Benefits

So what are some of the alleged health benefits of fish oil? I say alleged because some of the claims can seem incredible. Despite all the research and the evidence so far, there is still a lot to be learned. I am not a scientist and what is presented here is what I have read and not necessarily what I believe. I will make it clear what I do believe later.

A major factor in our health problems is 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. We mentioned before the concentration of DHA and EPA in the brain and they 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.

Omega-3 and Specific Health Conditions

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

Conclusion?

This is an impressive list of health conditions that could be helped by increasing consumption of the right type of omega-3. And it is by no means a complete list. On the other hand, the research is hardly conclusive and much more needs to be done, and it is being done.

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.

The case for fish oil supplements

One thing that is not in doubt is that omega-3 essential fatty acids are a requirement in our diet. Despite what the American Heart Association says, the typical diet is out of balance and more omega-3 is needed. The question is, how to get it.

The main health giving ingredients of omega-3, DHA and EPA are mainly found in fish. Other sources of omega-3 contain little or no DHA. Even if you try to eat a healthy diet, modern food production methods have depleted our food of much of its nutritional value. Things like meat and eggs are no longer such good sources of omega-3.

Supermarket shelves contain any number of products with ‘added omega-3′ but these can be highly misleading. They don’t say what type of omega-3 it is and the amounts are often exaggerated. Some companies have been forced to withdraw products while this questionable packaging is redesigned.

Fish is the answer but what kind of fish and how much? If you by fresh fish, and how many of us regularly do, how do you know its DHA and EPA content? There is no way of knowing if you are getting enough. And then there is contamination.

You will have heard the reports of fish containing high levels of heavy metals like mercury and lead, PCBs and other harmful substances. The fish absorb these from polluted waters and they build up in their bodies over time. The same happens to us when we eat the fish, with potentially dire consequences. Of course, contaminated fish could lead to contaminated fish oil!

The recent California lawsuit illustrated this. An environmental group had several leading brands tested and found them to contain varying levels of contaminants. Under California law, this should be disclosed on the product labelling.

You need to know that you are getting a high quality fish oil supplement from a trusted supplier. The best type of fish, sourced from the most pristine oceans to minimize contamination risk. Processing close to the fishing grounds to ensure freshness.

Molecular distillation to guarantee purity. Concentration to ensure enough DHA and EPA per recommended dose. The right blend of fish to provide the most powerful anti inflammatory qualities. Testing by independent laboratories to maintain standards. Full disclosure of these results for peace of mind.

The problem is finding a supplement you can trust. Product labels don’t have much room for information and websites often don’t provide it. I was fortunate enough to get a personal recommendation for a fish oil supplement that matches all the criteria you should look for and is now a part of my daily routine.

Xtend-life fish oils are made from Hoki caught in the pristine waters of the Southern Ocean off New Zealand and concentrated tuna oil from trusted sources. The fish is processed within hours of being caught for guaranteed freshness.

Molecular distillation and a proprietary filtering system provides the purest product possible. The use of the Hoki oil gives it outstanding and proven anti inflammatory properties. I have not come across any other company that provides the level of information about their products and processes that Xtend-life do. Read my Xtend-life review.

I have total confidence in them and the quality and purity of their fish oil capsules. That is why I take them every day and happily recommend them. I believe it is simply the best fish oil. Why not take a look at their Omega-3 Buyers Guide. You can also download a free pdf version from that page. Even if you don’t choose to buy from them, you will at least know what to look for in alternative products.