The Western diet certainly isn’t perfect. I don’t know anyone who would say it is either.
We have so much access to the healthy foods we need, but most of us don’t choose them often enough. I’m not talking about vitamins and minerals right now. I’m talking about omega-3 fatty acids, and more specifically, EPA and DHA.
EPA and DHA are two omega-3 fatty acids that are much more important than many people realize. They play a role in brain health, heart health, and inflammation.
Even knowing that, most people still don’t get enough of them (1).
One way to get more omega-3s in your diet is by eating foods that contain them. For example, certain nuts and seeds have them, as well as fatty fish like salmon.
You can also get some omega-3 fats in grass-fed beef and pasture-raised eggs. The problem is, these types of food can also be on the expensive side.
I understand why so many people struggle to get these foods in their diet. Everything is more expensive, and it’s a lot easier to budget with the cheaper, but less healthy options at the grocery store.
That’s why I, and so many others, have opted for fish oil supplements. They’re a much more budget-friendly option to get these much-needed omega-3 fatty acids.
As you'll come to find out, there are several benefits to fish oil. But, are there downsides to fish oil too?
Today, we'll go over fish oil pros and cons, as well as if fish oil makes sense for you! Before we get started though, let me explain what fish oil is.
What is Fish Oil?
Fish oil is a supplement that contains the oils found in fatty fish like salmon, sardines, mackerel, krill, cod, and others. It may not sound appetizing, but it can be very good for you!
What makes fish oil supplements so popular is their omega-3 fatty acid content. More specifically, the omega-3 fatty acids EPA and DHA.
EPA (Eicosapentaenoic acid) and DHA (Docosahexaenoic acid) are essential fatty acids. They’re considered essential because our bodies can't produce the amount we need. Really, we can only produce small amounts of these fatty acids.
Also, what we can make only comes from converting other omega-3s like ALA in our diet. We can’t make omega-3s without eating omega-3s.
That's where fish oil supplements come in. They can help make it much easier to get these omega-3s on a daily basis.
Fish oil can come in a liquid form, and sometimes even in capsules. By far the most common form they come in though is soft gels. You can probably picture the squishy, yellow fish oil gels right now if you've seen them before.
So, people take them to get more omega-3s. You may be wondering, "Why don't they just eat more fatty fish like salmon?" Well, they could, but to get the EPA and DHA that's recommended on a daily basis in these fish alone, you'd be eating a lot of fish.
Not only that, but a lot of people don't like the taste of fatty fish. I don't personally know anyone who likes to snack on sardines, herring, or even tuna. While I'll have tuna from time to time, I'm not going out of my way to get it.
Now, I do like salmon, but it can be quite pricey compared to other sources of protein like chicken or beef. For these reasons and more, fish oil can be the go-to for a lot of people.
But, why is it even important to get these omega-3 fatty acids? What are omega-3s and what can they help with?
What are Omega-3 Fatty Acids?
Omega-3 fatty acids are a specific type of polyunsaturated fat that we need in our everyday diet. They are so very important, but so often get neglected.
Omega-3s are a part of every single cell membrane in your body. They have many functions in the heart, blood vessels, lungs, immune system, and in hormone production too (2).
DHA, one of those omega-3s, is especially present in our eyes, brain, and reproductive cells. It actually makes up 10-20% of our brain tissue, so it's very important (3)!
EPA is another important omega-3. EPA can help lower inflammation and triglycerides in the body as well as improve blood pressure (4).
Aside from omega-3 fatty acids, there are also omega-6 and omega-9 fatty acids. The difference between these three types of fatty acids has to do with their chemical structure.
…But this isn’t an organic chemistry lesson. It's really just important to know that these fatty acids are all different.
Both omega-3 and omega-6 fats are essential, but problems arise when we get too much of one over the other. With our modern, western diets, we typically over-consume omega-6 fats. At the same time, we under-consume omega-3 fats.
Ideally, we want to eat about 1 gram of omega-3s for every 4 grams of omega-6s. Today, most Americans consume 1 gram of omega-3s for every 20 grams of omega-6s (5).
That imbalance can lead to unnecessary amounts of inflammation in the body. Over time, this inflammation could even become chronic (5). Inflammation is one major contributor to allergies and many other chronic diseases.
I’m just speculating, but it could be one of the main reasons we have such high rates of disease in the world today. We need to fix our nutrition, and getting more omega-3 fats could be one way to do it!
So, if fish oil supplements supply us with omega-3s, that’s a great place to start. Next, let's talk about fish oil pros and cons.
Fish Oil Pros and Cons
In my opinion, fish oil is one of the most beneficial supplements you can take. There are a lot of pros, but there are some cons to fish oil as well.
Let’s start with the pros.
Fish Oil Pros
Joint Health
When it comes to joint pain and arthritis, fish oil could be very helpful. Several studies have shown that fish oil can improve joint function and reduce joint pain (5, 6). Inflammation is a key contributor to these issues. That's likely why fish oil can help reduce these problems.
Heart Health
Fish oil supplements certainly have pros related to heart health. They can help support reduced inflammation, blood pressure, triglycerides, and help prevent coronary heart disease (7).
Brain Health
Fish oil is great for your brain too! The omega-3s in fish oil can help improve learning, memory, cognitive well-being, and blood flow to the brain (8). 50-60% of our brains are made from fats, and 40% of those fats are actually DHA. So, getting more DHA specifically can help support overall brain health.
Eye Health
Fish oil can also be crucial for the overall health of your eyes. This is because chronic inflammation can contribute to diseases of the eyes. Age-related macular degeneration and dry eye disease are two included in this.
Omega-3s from fish oil may help reduce this inflammation and your risk of developing these diseases (9).
Pregnancy and Early Development
EPA and DHA omega-3s are critical building blocks of a baby’s brain and eyes. In fact, studies show higher verbal intelligence and better visual memory in babies whose mothers ate more fish during pregnancy (10).
Increased Insulin Sensitivity
Type II diabetes is rising across the US, and the primary issue with it is insulin not properly doing its job. Well, fish oil can actually help improve insulin sensitivity in type II diabetics (11). With insulin being the hormone that balances blood sugar, this is important!
This could also help anyone who’s overweight, as inflammation tends to be higher in those who are.
Fish Oil Cons
Seafood Allergies
This may be a no-brainer to some, but it’s worth mentioning. If you suffer from seafood allergies, you may be allergic to some of the fish used to make fish oil. If so, you may need to find a different source of omega-3s. Otherwise, it should be okay for you to take fish oil.
It May Interact with Blood Thinning Medications
For those of you who don’t know, fish oil has an “anticoagulant” effect. Basically, it acts similar to how blood thinning medications do (12).
If you take fish oil with blood thinners, it may have an additive effect. So, if you use blood thinners, it may be worth it to have a conversation with your doctor.
If you’re going in for surgery of some type, you also may want to stop using fish oil close to your surgery date. I actually made that mistake when having oral surgery once, and I ended up bleeding a lot more than I should have. This effect isn’t a bad thing, but in certain situations like these, fish oil isn’t ideal.
Fishy Burps
This is not really a con, but some people may call it one. Some people may have a burp or two that gives a subtle fishy taste after taking it. Not everyone notices this, but for those that do there is a solution. Throw your fish oil in the freezer, and take the soft gels frozen. Some have told me it makes those burps go completely away!
Another option could be to have your fish oil with a meal. I've noticed this can alleviate the burps quite a bit.
Personally, I don’t care about them too much. If they do happen, it’s very subtle and they’re gone as quickly as they show up.
Those are the fish oil pros and cons.
While there are both pros and cons, the pros outweigh the cons quite a bit. There are so many studies that showcase the beneficial effects of consuming omega-3s.
In my opinion, everyone should take advantage of a high-quality fish oil supplement. That is, unless there is a very specific reason why you may not be able to.
How Much Fish Oil Do I Need?
The amount of fish oil can vary from person to person. It also depends on how much fatty fish you eat per week and where it is sourced from. A good rule of thumb is to always choose fresh or wild-caught fatty fish as opposed to farm-raised.
In general, it’s recommended to get 1000-1500 mg of EPA and DHA combined daily (13). That can make a big difference in your overall health and is what I recommend too.
If you’d rather get it from whole foods, then be my guest. Do your best to get 2-4 servings of wild-caught fatty fish every week and you’ll likely be covered.
If you don’t eat fatty fish very consistently though, fish oil will be a great alternative.
Should I Take Fish Oil?
The bottom line is this: Fish oil can be very beneficial. Unless there is a specific reason you cannot take it, I generally recommend it to everyone.
Yes, there are pros and cons to taking fish oil. But again, the pros far outweigh the cons.
You can get omega-3s from eating fatty fish, but you have to choose the right types. On top of that, you'll want to eat them consistently. It's recommended to get around 2-4 servings of wild-caught fatty fish every week.
I actually really like eating fish, but I don’t choose it often enough. Like I said earlier, it can also make the grocery bill quite a bit more expensive.
These are a couple of the reasons why I use a fish oil supplement. It also takes the guesswork out of my meals and ensures I’m getting the omega-3 fatty acids I need.
If you choose to start taking fish oil, just make sure you know what to look for in terms of quality. Not all fish oils, or supplements, are made the same!
At 1st Phorm, our mission is to help real people earn real and long-term results. We know you don't take shortcuts when it comes to your goals. That's why we don't take any shortcuts when it comes to the products that can help support your goals.
Our fish oil, Full Mega, is no exception to that commitment! I’ve been using Full Mega for 12 years now, and there are some major reasons why. It’s high quality, and it’s properly dosed.
You’d be surprised how many fish oil supplements out there have barely any EPA and DHA.
We covered that ideally, you want 1000-1500 mg of EPA and DHA combined per day. The fish oil supplements you’ll typically find at your local grocery store may only have 500-600 mg of those omega-3s.
They may also contain several ingredients that don’t need to be in there like propylene glycol or polysorbate 80.
Full Mega doesn’t have unnecessary ingredients, and it has 1500 mg of EPA and DHA per serving. It also comes sourced from fresh, wild-caught Icelandic mackerel, herring, anchovies, and sardines. It gives me exactly what I need from a high-quality source!
Check out Full Mega for yourself, and I know you won’t be disappointed!
If you have any questions in the meantime, don't hesitate to reach out. We have a full team of NASM Certified Personal Trainers and Nutrition Coaches right here in St. Louis, Missouri.
Just give us a call at 1-800-409-9732 or send us an email at CustomerService@1stPhorm.com any day from 6 AM to 10 PM Central. We'll be more than happy to help in any way we can!
References:
(1) Froyen E, Maarafi Z. The Consumption of Omega-3 Fatty Acids in American Adults. Curr Dev Nutr. 2022 Jun 14;6(Suppl 1):902. doi: 10.1093/cdn/nzac067.022. PMCID: PMC9194066.
(2) NIH. “Office of Dietary Supplements - Omega-3 Fatty Acids.” NIH Office of Dietary Supplements, U.S. Department of Health and Human Services, 18 July 2022, ods.od.nih.gov/factsheets/Omega3FattyAcids-Consumer/.
(3) Weiser MJ, Butt CM, Mohajeri MH. Docosahexaenoic Acid and Cognition throughout the Lifespan. Nutrients. 2016 Feb 17;8(2):99. doi: 10.3390/nu8020099. PMID: 26901223; PMCID: PMC4772061.
(4) “Eicosapentaenoic Acid (EPA).” Mount Sinai Health System, www.mountsinai.org/health-library/supplement/eicosapentaenoic-acid-epa. Accessed 27 Nov. 2024.
(5) DiNicolantonio JJ, O'Keefe J. The Importance of Maintaining a Low Omega-6/Omega-3 Ratio for Reducing the Risk of Autoimmune Diseases, Asthma, and Allergies. Mo Med. 2021 Sep-Oct;118(5):453-459. PMID: 34658440; PMCID: PMC8504498.
(6) Deng W, Yi Z, Yin E, Lu R, You H, Yuan X. Effect of omega-3 polyunsaturated fatty acids supplementation for patients with osteoarthritis: a meta-analysis. J Orthop Surg Res. 2023 May 24;18(1):381. doi: 10.1186/s13018-023-03855-w. PMID: 37226250; PMCID: PMC10210278.
(7) Liao J, Xiong Q, Yin Y, Ling Z, Chen S. The Effects of Fish Oil on Cardiovascular Diseases: Systematical Evaluation and Recent Advance. Front Cardiovasc Med. 2022 Jan 5;8:802306. doi: 10.3389/fcvm.2021.802306. PMID: 35071366; PMCID: PMC8767101.
(8) Dighriri IM, Alsubaie AM, Hakami FM, Hamithi DM, Alshekh MM, Khobrani FA, Dalak FE, Hakami AA, Alsueaadi EH, Alsaawi LS, Alshammari SF, Alqahtani AS, Alawi IA, Aljuaid AA, Tawhari MQ. Effects of Omega-3 Polyunsaturated Fatty Acids on Brain Functions: A Systematic Review. Cureus. 2022 Oct 9;14(10):e30091. doi: 10.7759/cureus.30091. PMID: 36381743; PMCID: PMC9641984.
(9) Wang H, Daggy BP. The Role of Fish Oil in Inflammatory Eye Diseases. Biomed Hub. 2017 Feb 21;2(1):1-12. doi: 10.1159/000455818. PMID: 31988905; PMCID: PMC6945974.
(10) Coletta JM, Bell SJ, Roman AS. Omega-3 Fatty acids and pregnancy. Rev Obstet Gynecol. 2010 Fall;3(4):163-71. PMID: 21364848; PMCID: PMC3046737.
(11) Souza DR, Pieri BLDS, Comim VH, Marques SO, Luciano TF, Rodrigues MS, De Souza CT. Fish oil reduces subclinical inflammation, insulin resistance, and atherogenic factors in overweight/obese type 2 diabetes mellitus patients: A pre-post pilot study. J Diabetes Complications. 2020 May;34(5):107553. doi: 10.1016/j.jdiacomp.2020.107553. Epub 2020 Jan 28. PMID: 32014347.
(12) Buckley MS, Goff AD, Knapp WE. Fish oil interaction with warfarin. Ann Pharmacother. 2004 Jan;38(1):50-2. doi: 10.1345/aph.1D007. PMID: 14742793.
(13) Dempsey M, Rockwell MS, Wentz LM. The influence of dietary and supplemental omega-3 fatty acids on the omega-3 index: A scoping review. Front Nutr. 2023 Jan 19;10:1072653. doi: 10.3389/fnut.2023.1072653. PMID: 36742439; PMCID: PMC9892774.
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