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Fish Oil Benefits

Eating fish or fish oil supplements appears to have many healthy benefits. Fish oil containing Omega-3 fatty acids is touted for contributing to healthy hearts, better joints, reducing cancer and promoting mental health. Though many people believe it is a magic elixir for health, fish oil has both benefits and risks.

  1. Fish Oil Sources

    • Fish oil comes directly from fish. Fish do not make Omega-3 fatty acids. Fish primarily get Omega-3 fatty acids from the micro algae that they consume. The fatty acids then accumulate in the fish. Fatty fish is high in Omega-3 fatty acids of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These are the fatty acids believed to have high health benefits. Fatty fish that live in deep cold water include mackerel, salmon, albacore tuna, herring and sardines.

    General Benefits

    • The Mayo Clinic suggests that fish oil helps prevent the hardening of the arteries, lowers triglycerides and reduces inflammation. The health organization reports that the results appear to be dependent on regular fish oil consumption through eating fish or fish oil supplements. The Mayo Clinic also reports that fish oil seems to help many patients who are already taking heart drugs.

    Heart Benefits

    • The American Heart Association (AHA) recommends that most people eat fish twice a week for the EPA and DHA benefits. Fish is high in protein without the saturated fat of beef and other fatty meat products. The AHA recommends people with documented heart disease consume about 1 gram of EPA and DHA per day. People who need to lower triglycerides may consume 2 to 4 grams of EPA and DHA per day under the guidance of their doctor.

    Supplements

    • The AHA advises consuming foods to obtain Omega-3 fatty acids. Some people, especially those with established coronary artery disease, may need a dietary supplement to get enough Omega-3. A doctor overseeing the patient can determine whether a supplement is needed and in what dosage. High quality supplements offer a concentrated form of Omega-3 that is not contaminated by environmental pollutants.

    Pet Benefits

    • Dogs and cats may benefit from fish oil for healthy skin and coat. Many pet owners believe fish oil supplements, either as capsules or as oils squirted on food, help prevent arthritis and allergy problems. A pet veterinarian should evaluate the animal to determine whether it would benefit from regular fish oil supplements.

    Risks

    • Consuming too much fish oil or fatty fish has risks. Though it can help heart health by improving circulation, high doses can increase the risk of bleeding and possibly stroke. Many fish also carry a higher risk of contamination. Just as their oily tissues accumulate Omega-3 fatty acids, they can also absorb toxins, such as mercury, dioxins and PCBs from the environment. Over many months, fish oil can cause Vitamin E deficiency. Vitamin E is an antioxidant used by the body for overall health. Many fish oil supplements contain Vitamin E to prevent the deficiency side effect.

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