Fish oils are among the most popular dietary supplements, and the producing companies advertise their numerous benefits, from reducing the risk of heart disease to preventing dementia and maintaining eye health.
But the most important question is: Do these supplements actually deliver these benefits?
Fish oils provide the body with omega-3 fatty acids, which are vital components that function in all cells of the body. These oils improve cardiovascular function by regulating triglyceride levels, as high levels of these can lead to atherosclerosis and an increased risk of blood clots, explains Philip Calder, professor of nutritional immunology at the University of Southampton.
Fish oils are usually extracted from fatty fish such as salmon, sardines, anchovies, and cod liver, while the microalgae that these fish feed on are the original source of omega-3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are considered the most beneficial to health.
Experts recommend consuming at least 450 mg daily of EPA and DHA combined, the amount that can be obtained from eating one serving of fatty fish and one serving of white fish per week.
DHA makes up about 10–15% of the brain's gray matter, and recent studies have shown that higher levels of omega-3 fatty acids in middle-aged people are associated with better performance on brain function tests. A study by King's College London also found that women with Alzheimer's disease had lower levels of omega-3s than women without the disease, highlighting the importance of obtaining these fatty acids through supplements or fatty fish.
Fish oil supplements are generally considered safe, with potential side effects such as fishy belches, heartburn, and stomach upset. It is advisable to consult a doctor before starting any supplement if you have a medical condition or are taking prescribed medications.
