Fish Oil
Fish oil may be an important addition to your diet.
Studies have shown that there is a common predisposing factor for a number of chronic diseases including obesity, diabetes, hypertension, coronary artery disease and stroke, breast, prostate and colon cancer, depression, bipolar disorder, attention deficit disorder, cognitive dysfunction and Alzheimer’s disease.
This common causative factor may be the amount of essential fatty acids (EFAs) in our diet. Research suggests that we may be able to dramatically reduce the incidence and severity of many diseases by simply changing the type of essential fats we consume.
The most important forms of fats are essential fatty acids, or EFAs. They are "essential" because you must have them for life, and your body cannot manufacture them. You must obtain them from your diet.
EFAs serve as a highly efficient source of energy and as the primary component of cell membranes and hormones. Deficiencies in EFAs are associated with abnormal development and health problems involving the nervous, cardiovascular, and immune systems.
The two most important EFAs in human health are omega-3 and omega-6 fatty acids. The typical American consumes too much omega-6 sand not enough omega-3 fatty acids. Fish oil contains high levels of omega 3 fatty acids.
Omega 3 fatty acids are anti-inflammatory whereas some other fatty acids are pro-inflammatory. For example, arachadonic fatty acid is pro-inflammatory. Arachidonic acid dominates the average diet (meat and dairy), and without omega 3 fatty acids, such as fish oil, this balance tips in favor of inflammation, pain, and blood vessel constriction.
What Is Fish Oil Good for?
We have a substantial number of studies on file that indicate fish oil may be helpful in any of these conditions:
- Alzheimer's disease
- Asthma
- Autoimmune disorders
- Brain development & visual acuity
- Cancer
- Cardiovascular disease
- Depression
- Diabetes
- Gallstones and gallbladder
- Heart attack
- High blood pressure
- Hyperlipidemia (high cholesterol, high triglycerides)
- Impaired immunity
- Inflammation
- Inflammatory bowel disease (Crohn's disease, ulcerative colitis)
- Kidney trouble
- Migraine headaches
- Peptic ulcer
- PMS & menstrual problems
- Pregnancy and lactation
- Psoriasis
- Rheumatoid arthritis
- Skin problems
- Stress management
- Venereal warts
- Other conditions
What Are Good Dietary Sources of Fish Oil?
Wild, cold-water ocean fish are especially rich in omega-3 fatty acids. Good dietary sources of fish oil are: herring, cod liver, salmon, mackerel, sardines, anchovies, black cod and albacore tuna.
Fish Oil Supplements
If your diet is not rich in cold-water ocean fish, you may need to take a fish oil supplement.
You have two basic choices: cod liver oil, or ultra-pure fish oil (EPA/DHA) capsules.
Cod liver oil. Cod liver oil contains high amounts of omega-3 fatty acids. Cod liver oil is especially high in the omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Cod liver oil also contains a significant amount of vitamins A and D. On average, 20 milliliters of cod liver oil contains 1.8 grams EPA, 2.2 grams DHA, 15,000 IU vitamin A, and 1,500 IU vitamin D.
Cod liver oil can have a fishy taste and might cause belching, nosebleeds, halitosis, or heartburn in some people. Gastrointestinal side effects can be minimized if cod liver oil is taken with meals and if doses are started low and gradually increased.
Ultra-pure EPA/DHA fish oil capsules. People who are concerned about their caloric intake may prefer to take EPA/DHA capsules, which has the same benefit as cod liver oil, but is much more concentrated and has far fewer fat calories. Moreover, if fish oil is disagreeable to you, you can take less of it and get the same effect by taking EPA/DHA capsules.
EPA/DHA capsules also do not contain vitamins A and D, which may be toxic in high doses for some people.
How Much Fish Oil Should You Take?
The amount of fish oil you need depends on your diet and health status. Please consult with one of our physicians about the amount that is best for you.
Cod liver oil. In general, between 20-30 milliliters of cod liver oil may be used.
EPA/DHA capsules. In general, 3-12 grams of EPA/DHA capsules may be taken up to four times a day, depending on your condition and body size.
Fish Oil Toxicity and Drug Interactions
Any unsaturated oil, including fish oil, can become rancid if exposed to heat, light or oxygen. Rancid oils are very unhealthy because they contain free radical molecules that damage your cells. To prevent possible free radical damage, you should also take an antioxidant formula that includes vitamin E.
Excessive vitamin A and D is possible with too much cod liver oil. Pregnant women and women who are trying to become pregnant must be careful about excessive intake of vitamin A due to its potential effect on the fetus. Fish oils extracted from non-liver sources are usually not a problem. Check the label of your fish oil product for its vitamin A and D content.
Fish oil may increase homocysteine concentrations and nitric oxide metabolism in healthy humans. At excessive levels, these substances can tip you in the direction of inflammation and oxidant stress (free radical damage to your cells). You can control this potential problem with a high-quality B-complex vitamin that includes folate and vitamin B12.
Fish oil, especially in large doses over a period of time, has a blood-thinning effect and thus affect bleeding time. The thinner your blood, the longer it usually takes the bleeding to stop if you have a wound. If you're on a blood thinning medication (aspirin, coumadin, etc.), consult with your physician before taking fish oil or EPA/DHA capsules.
Fish have no refuge from environmental pollution and most have become contaminated to some extent with mercury, dioxins, and other petrochemicals. When oil is extracted from fish, the chemicals come along with the oil. In addition, if too much heat is used during processing, free radical peroxides will be present in the oil. Therefore you should be very selective when purchasing any fish oil product.
Buy fish oil only from reputable companies who have verified by independent laboratory analysis that their product is free from chemical contamination and peroxides. Vital Nutrients fish oil is free of contaminants, as verified by independent laboratory analysis.
