fish oil

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fish oils

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What Is It?

Health Benefits

Forms

Dosage Information

Guidelines for Use

General Interaction

Possible Side Effects

Cautions

What Is It?

Heralded for its heart-healthy actions, fish oils offer high concentrations

of polyunsaturated fats called omega-3-fatty acids. While all fish contain

these fats, cold-water fish--salmon, sea bass, tuna, trout, mackerel--are

particularly rich sources because of their diet: plankton packed with

omega-3s. Interestingly, the colder the water, the more omega-3s in the

plankton. Cold-water fish also boast the most potent forms of omega-3s: the

essential fatty acids known as eicosapentaenoic acid (EPA) and

docosahexanoic acid (DHA). Consumed as part of a fish-filled diet or in

supplement form, omega-3s have myriad healing powers.

Health Benefits

Scientists are constantly discovering new health benefits for fish oils and

their essential fatty acids (EFAs, including omega-3s). In addition to their

more notable properties as heart-healing substances, there's evidence that

these fatty acids ease menstrual cramps and the pain and heavy bleeding of

endometriosis. Omega-3s may even aid mental disorders such as schizophrenia.

Preliminary findings in people with manic depression (bipolar disorder) link

fish oil supplementation to fewer mood swings. Some experts even contend

that the rising tide of depression in the United States can be traced to the

increasingly fish-poor diet people tend to follow.

Specifically, fish oils may help to:

Prevent and treat cardiovascular disease, including complications of high

blood pressure. Several years ago scientists discovered why Greenland

Eskimos suffer little heart disease despite their high-fat diets: They eat a

lot of cold water fish. Closer examination revealed that it was the omega-3s

in the fish that were protecting the hearts of these far-north inhabitants.

Subsequent research revealed that the omega-3s discourage platelets in the

blood from clumping together, reducing the risk that blood will clot and

cause a heart attack. The omega-3s also ease strain on the heart and reduce

the risk for angina (chest pain) by, among other things, reducing high blood

pressure, keeping arteries flexible (they control inflammation within artery

walls), lowering LDL ( " bad " ) cholesterol and triglycerides (blood fats), and

possibly even raising HDL ( " good " ) cholesterol. Now there's evidence that

omega-3s can prevent heart-rhythm abnormalities (arrhythmias). In a large,

recently published Lancet study, fish oil supplements (1 gram a day)

significantly reduced the incidence of arrhythmias in heart attack

survivors. There were many fewer deaths (and deaths from heart problems

specifically) as a result.

Prevent certain cancers. Anticancer actions have been identified in

omega-3s, with some recent studies reporting that even small amounts of fish

(as part of the diet) can reduce the risk for colon, breast, prostate, and

other cancers.

Treat rheumatoid arthritis. Joint stiffness and swelling caused by this

painful condition may lessen because of the inflammation-fighting actions of

omega-3s. Some sufferers find that they can even get by with lower doses of

conventional medications. In one recent study, participants taking fish oil

supplements daily for 12 weeks or more noticed that they were experiencing

less morning stiffness and had fewer tender joints. Improvements increased

even more after 18 to 24 weeks of taking fish oil supplements, with the

benefit lingering for up to 8 weeks after the supplements were stopped.

Control diabetes. Nerve problems and heart disease are complications of this

chronic condition. Fish oils may help by preventing nerve damage and

possibly raising HDL ( " good " ) cholesterol. On a basic, cellular level they

may also improve the body's metabolic use of its own insulin.

Ease symptoms of lupus, psoriasis and eczema. In people with lupus, omega-3s

appear to control inflammation in the joints, skin, kidneys, and other body

tissues. Those suffering from psoriasis or eczema may find that the angry,

itchy patches common to these ailments respond to treatment with fish oils

after about a month. Interestingly, research indicates that psoriasis

sufferers tend to have low levels of omega-3s.

Minimize Crohn's disease symptoms. This often painful bowel condition tends

to flare up and then subside in cycles over time. When taken long term for

preventive purposes, the essential fatty acids in fish oils will keep

inflammation in the digestive tract under control. In a recent Italian

study, fish oil supplements (about 3 grams in enteric-coated form a day)

significantly reduced the number of flare-ups in Crohn's disease sufferers.

All of the study participants were initially in remission but had signs of

inflammation. By the end of the study, nearly 70% of the participants given

a placebo had a relapse while only about 30% of those taking the fish oils

capsules did.

Delay the onset of Raynaud's disease symptoms. Omega-3s inhibit inflammation

within vessels, making fish oils potentially useful in stalling the

numbness, tingling, and other symptoms resulting from exposure to cold air.

One placebo-controlled study of 32 Raynaud's sufferers found that fish oil

supplements slowed the appearance of such bothersome symptoms by an average

of 15 minutes (often enough time to allow sufferers to avoid painful

symptoms by getting to a warm place).

Note: Fish oils have also been found to be useful for a number of other

disorders. For information on these additional ailments, see our Dosage

Recommendations Chart for Fish Oils.

Forms

softgel

capsule

Dosage Information

Special tips:

--To prevent side effects such as belching and flatulence, avoid taking the

entire dose at one time. Try splitting a 3,000 mg daily dose into three

1,000 mg doses, and take throughout the day with meals.

--Side effects vary depending on the brand, so if you have trouble

tolerating one fish oil supplement, try switching to another brand.

--Don't buy cod liver oil as a source of omega-3s; the high amounts of

vitamins A and D contained in these supplements can be toxic.

For preventing heart disease and related complications, lupus, psoriasis,

eczema and Raynaud's disease: Take 3,000 mg fish oils a day.

For rheumatoid arthritis: Take 6,000 mg fish oils a day.

For Crohn's disease: Take 5,000 mg fish oils a day.

Be sure to check out our Dosage Recommendations Chart for Fish Oils, which

lists therapeutic dosages for specific ailments at a glance.

Guidelines for Use

The best way to get fish oils--and omega-3s--is by packing your weekly diet

with fish. Aim to put such delicacies as salmon, halibut, and cod on the

table three or more times a week.

The strongest evidence for the heart-healthy powers of the omega-3s comes

from studies in which participants actually ate cold water fish regularly.

Consider supplements for heart-related conditions only if you eat fish less

than twice a week.

Inflammatory conditions such as rheumatoid arthritis require fish oils in

supplement form. The reason for this is that considerably high doses of

omega-3s--more than what you'd get by eating three or more servings of fish

a week--are needed to decrease inflammation.

Take fish oil supplements with meals.

Fish oil supplements can rapidly go rancid; store the pills in the

refrigerator and avoid buying them in bulk.

General Interaction

Omega-3s may intensify the blood-thinning effect of anticoagulants (blood

thinners), including aspirin when taken long term. Internal bleeding--and

excessive bleeding--is a risk.

Note: For information on interactions with specific generic drugs, see our

WholeHealthMD Drug/Nutrient Interactions Chart.

Possible Side Effects

Belching, flatulence, nausea, diarrhea, and bloating may occur. Sometimes

these reactions develop as a result of poor quality in the supplement

manufacturing--try switching brands if you suspect this is the cause. In

other cases the body has problems processing oils in general due to poor

bile acid production or other intestinal problems; try reducing the dose

dramatically (to about 180 mg a day) and slowly increasing it over time.

High doses impair the body's ability to form blood clots, raising concerns

that the supplements could cause internal bleeding. However, no such

reaction was detected in a study of heart disease sufferers who took 8,000

mg of fish oil supplements in addition to aspirin (an anticoagulant).

Very high doses of fish oils may cause your body to emit a slightly fishy

odor.

Cautions

Anyone with high triglycerides, a potentially serious situation, should get

their cholesterol levels checked regularly.

If you have diabetes, don't take fish oil supplements unless your doctor

recommends it; some studies indicate that they may make it more difficult to

control blood sugar levels.

Because omega-3s inhibit blood clotting, avoid taking fish oil supplements

two weeks before and one week after surgery. Consult a doctor before taking

the supplements if you have a chronic blood disorder. Ailments Dosage

Angina 2,000 mg fish oils 3 times a day

Arrhythmia 1,000 mg 3 times a day

Asthma 1,000 mg 3 times a day

Cancer 3 capsules twice a day

Diabetes 1,000 mg twice a day

Eczema 1,000 mg 3 times a day

Heart Disease Prevention 1,000 mg 3 times a day

High Blood Pressure 1,000 mg 3 times a day

Lupus 1,000 mg 3 times a day

Psoriasis 2,000 mg 3 times a day

Raynaud's disease 1,000 mg 3 times a day