Should We All Be Taking an Omega 3 / Fish Oil Supplement?
It depends!
Omega 3 fatty acids ( Omega 3 oils) play an important role in human health; they lower Blood Pressure, Tryglycerides and risks associated with heart disease and stroke. They also improve eye function and mood, and also reduce dementia risk.
There are three types of omega-3 fatty acids:
Alpha Linolenic Acid (ALA) is found in plant foods such as walnuts, flax seeds, chia seeds and hemp seeds.
Eicosapentaenoic Acid (EPA) is found in oily fish and Algae.
Docosahexaenoic Acid (DHA) is found in oily fish and Algae.
Our bodies need to convert ALA to EPA and DHA; however, this conversion process is not efficient and, at best, we can expect only a very low conversion rate. Also, as we age this process gets impaired.
In short, if we want the fish oil benefits we need to eat oily fish such as anchovy, sardines, salmon, mackerel, and tuna.. (please always opt for smaller fish, as small fish have lower mercury content). It is recommended to eat oily fish 3x a week.
Don’t panic if you are vegan or vegetarian as Algae provides the same benefits as oily fish.
What about fish oil supplements?
Unfortunately, there seems to be no clear evidence that these supplements provide health benefits. Also, they might have some significant side effects, such as raising the risk of bleeding, interfering with some meds, causing acid reflux, and even atrial fibrillation (irregular heartbeat).
For some individuals for example at high risk with cardiovascular disease or dementia these pills may be beneficial. Or they may have a pill on the days when they do not have oily fish or algae in their diet.
We are all individuals, with differing needs and requirements. We must do our own research, weigh the cons and pros, and if need be discuss with a healthcare provider; we must take responsibility for our health and decide!