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Fish Oil Pros & Cons

Fish oil supplements are made from the tissues of oily, cold-water fish such as mackerel, salmon and tuna. The benefits derived from fish oil are from their content of the omega-3 fatty acids eicosapentanoic (EPA) and docosahexanoic (DHA). EPA and DHA are called essential fatty acids because they must be included in our diet. Consumption of fish oil has numerous benefits but is not risk-free.

  1. Cardiovascular Health

    • Omega-3 fatty acids are beneficial to heart health; they reduce the risk of developing coronary heart disease by preventing platelets from clumping together and lowering blood-pressure. The essential fatty acids in fish oil lower bad LDL cholesterol and increase good HDL cholesterol. Fish oil reduces triglyceride levels in the blood and is effective at improving circulation. The American Heart Association recommends consuming two servings per week of fish for heart health.

    Heavy Metals

    • Concerns have been increasing about the safety of fish oil consumption because of the increased incidence of methyl mercury found in fish. Larger fish, such as mackerel, contain higher amounts of mercury because they feed on smaller fish. Other heavy metals that can be found in fish include lead, nickel, arsenic and cadmium. Ingestion of oil from contaminated fish can lead to poisoning.

    Skin, Eyes and Hair

    • Consumption of fish oil is an excellent way to hydrate your skin. It prevents dryness and eases the itch of conditions such as psoriasis and eczema. Fish oil also reduces acne outbreaks by suppressing androgen formation. DHA protects the retina of the eye from macular degeneration. Retinal cells are exposed to damaging influences, like sunlight, throughout the lifetime, which leads to decreased levels of DHA. Taking fish oil supplements this loss. Fish oil also hydrates the hair, leading to shinier locks.

    Side Effects

    • Not surprisingly, fish oil can taste a little fishy. However, there are not many minor side effects associated with uncontaminated fish oil unless you are ingesting doses exceeding 12 grams per day. Minor side effects include nosebleeds, gastrointestinal distress and bruising. There is a small risk of vitamin overdose when taking fish oil, especially cod liver oil, because of the high vitamin content, notably vitamins A and D.
      Fish oil naturally thins your blood, which is beneficial to heart health, but if you are taking prescription blood thinners, there is potential for a drop in blood pressure or uncontrollable bleeding.

    Mental Health

    • Fish oil is used to treat depression, bipolar disorder, anxiety and schizophrenia under the care of a physician. The high content of fatty acids have mood stabilizing properties. In regions where a high amount of fish is consumed, there is a very low incidence of depression.The Alzheimer's Association recommends eating fish to protect against dementia.

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