| By now, most of us have heard of essential fatty | | | | deep, coldwater is said to be the most nutritious.o |
| acids (EFAs) and their potential health benefits. | | | | Make sure the fish oil is molecularly distilled, which |
| They're said to sustain cognitive function and | | | | better ensures the absence of PCBs, heavy metals |
| memory, benefit the heart and immune system, aid | | | | and other contaminants.o What parts of the fish |
| in cell reproduction and repair, and even help balance | | | | were used? Fish oils extracted from fish liver may be |
| hormones. Fish oil, duly noted by the medical | | | | higher in heavy metals and contaminants.o What fish |
| community as having similar benefits, contains high | | | | oil extraction method was used? Cold or modified |
| levels of omega-3 essential fatty acids, thus | | | | expeller pressing means that the oil was produced |
| establishing the link between a daily regimen of fish oil | | | | without damaging temperatures or unnecessary |
| and good health. Fish oil is sold in the U.S. as a dietary | | | | pressure. |
| supplement and comes in both liquid and capsule | | | | Marketing claims that have no defined meaning in |
| form. | | | | relation to fish oil supplements, and which often |
| What are essential fatty acids? | | | | mislead consumers, include:o Ultra-pureo Professional |
| Essential fatty acids are unsaturated fats typically | | | | gradeo Pharmaceutical gradeo High-potencyo |
| found in the oils of vegetables, certain nuts and | | | | Super-distilledo Naturalo Extra-distilledo Besto Finesto |
| seeds and some fish. They're said to benefit health | | | | Highest qualityo Pureo Puresto Purified |
| more than the saturated fats found in meat and | | | | Essential fatty acid health benefits and risks |
| dairy products and may even have a positive impact | | | | Few argue the benefits of fish oil and essential fatty |
| on cholesterol and triglyceride levels in the blood. | | | | acids in the diet. Clinical studies have demonstrated |
| Essential fatty acids are referred to as "essential" | | | | that the omega-3 fatty acids can benefit |
| because they must be obtained through diet and are | | | | cardiovascular health and that "good unsaturated |
| essential to the normal growth and function of | | | | fats" derived from vegetables and fish are far more |
| muscles, nerves, cells and organs in humans. There | | | | nutritious than "bad saturated fats" which come from |
| are two families of essential fatty acids, omega-3 | | | | red meat, animal products and dairy. The |
| fatty acids and omega-6 fatty acids. | | | | cardiovascular benefits to balancing omega-3 and |
| Omega-3 fatty acids - the fatty acids found in fish oil | | | | omega-6 fatty acids in the diet include lowered serum |
| Omega-3 fatty acids are a type of polyunsaturated | | | | cholesterol, decreased serum trigylcerides and |
| fat present in many coldwater fish including trout, | | | | reduced platelet aggregation. Although many fish oil |
| salmon, sardines, anchovies, herring, mackerel, tuna | | | | supplement companies claim that fish oil |
| and cod. The two most potent forms of omega-3 | | | | supplementation may aid brain function and |
| fatty acids are eicosapentaenoic acid (EPA) and | | | | strengthen the immune system, a complete body of |
| docosahexanoic acid (DHA), both known as "good | | | | evidence has yet to be produced. |
| fats" - unlike saturated fats, which when consumed in | | | | Along with the health benefits of fish oil come some |
| excess can lead to cardiovascular problems, neural | | | | risks, most associated with taking too high doses of |
| and brain disorders. | | | | fish oil or having dangerously high levels of omega-3 |
| EPA helps to produce the prostaglandins | | | | and omega-6 essential fatty acids in the blood. Some |
| (hormone-like substances) which help control | | | | of these risks can include:o Thinning of the blood and |
| blood-clotting and arterial functions. EPAs may also | | | | reduced ability of the blood to clot.o Increased risk of |
| help to lower serum triglyceride levels. | | | | bleeding.o Too large doses can increase glucose levels |
| DHA is a major component of human brain and retinal | | | | in persons with already elevated blood sugar levels.o |
| tissue and aids the transmission of nerve impulses. | | | | In excess, fish oil may suppress the immune |
| The term "omega-3 essential fatty acid" has become | | | | system.o Increase the occurrence of nosebleeds and |
| synonymous with "fish oil" in modern American | | | | easy bruising.o Upset stomach, nausea, diarrhea and |
| marketing literature. | | | | belching.o Poisoning from heavy metals, PCBs, dioxins |
| Sources of omega-3 essential fatty acids other than | | | | and pesticides. |
| fish oil include, but are not limited to:o Avocadoes | | | | Experts and nutritionists are convinced that the |
| (whole or oil)o Brazil nutso Flaxseedo Flaxseed oilo | | | | health benefits of fish oil far outweigh the risks. |
| Fortified milk productso Hempseedso Hempseed oilo | | | | However, many warn that fish oil shouldn't be taken |
| Omega-3 eggso Pumpkin seedso Sesame seedo | | | | with blood-thinning medication such as warfarin or |
| Soybean oilo Walnutso Wheat germ oil | | | | aspirin and shouldn't be taken by anyone with |
| Omega-6 fatty acids - not found in fish oil | | | | bleeding disorders or uncontrolled hypertension. It is |
| Omega-6 EFAs are found in animal products such as | | | | highly advisable to consult a physician before |
| dairy and meat and are common in cooking oils such | | | | supplementing a diet with fish oil. |
| as safflower, olive, sunflower, hemp, soybean, | | | | EPAs, DHAs, efficacy and the FDA |
| pumpkin, sesame, walnut and flaxseed oils. Too many | | | | In September of 2004, the FDA announced they |
| omega-6 EFAs, say nutritionists, can throw off the | | | | would allow a qualified health claim for reduced risk of |
| balance of prostaglandins and lead to health problems. | | | | coronary heart disease for conventional foods that |
| Experts recommend a ratio of three parts omega-3 | | | | contain EPA and DHA omega-3 fatty acids as outlined |
| essential fatty acids to every one part omega-6 | | | | in FDA's "Interim Procedures for Qualified Health |
| fatty acid in the diet. Research indicates that | | | | Claims in the Labeling of Conventional Human Food |
| Americans consume far more omega-6 fatty acids | | | | and Human Dietary Supplements." Notwithstanding |
| than omega-3 as a result of overindulging in fried | | | | inconclusive research at the time of release, the FDA |
| foods, red meat and cheese. | | | | said it would exercise its enforcement discretion with |
| Omega-6 fatty acids are dependent on interactions | | | | respect to the following qualified health claim: |
| with omega-3 essential fatty acids in order to benefit | | | | "Supportive but not conclusive research shows that |
| good health, which is why a balance of the two is | | | | consumption of EPA and DHA omega-3 fatty acids |
| crucial in the diet. The American Heart Association | | | | may reduce the risk of coronary heart disease. One |
| cautions against a high dietary intake of omega-6 | | | | serving of [name of food] provides [x] grams of EPA |
| fatty acids as it can lead to the development of | | | | and DHA omega-3 fatty acids. [See nutrition |
| gallstones and promote tumors. | | | | information for total fat, saturated fat and |
| Prostaglandins | | | | cholesterol content.]" |
| Prostaglandins encompass a number of hormone-like | | | | In 2000, the FDA announced a similar qualified health |
| substances found in every cell in the body. They're | | | | claim for dietary supplements containing EPA and |
| critical to the dilation and constriction of blood | | | | DHA omega-3 fatty acids and the reduced risk of |
| vessels, the contraction and relaxation of muscles, | | | | coronary heart disease (CHD). The FDA recommends |
| the regulation of blood pressure and the modulation | | | | that consumers not exceed more than a total of |
| of inflammation. Prostaglandins are needed for overall | | | | three grams per day of EPA and DHA omega-3 fatty |
| good health and maintenance and must be | | | | acids, with no more than two grams per day from a |
| replenished constantly. It's easy to understand why | | | | dietary supplement. |
| having a good balance of prostaglandins in the body | | | | For more information on Essential Fatty Acids and |
| is essential to well-being. | | | | Fish Oil, visit |
| Where does fish oil come from? | | | | References |
| Most fish oil is extracted from the fatty flesh of the | | | | 1. Supplement from the sea: the fat from fish oil can |
| fish, unless a product specifically states otherwise, as | | | | benefit your heart, eyes, joints, and brain. Tom |
| is the case with cod liver oil or shark liver oil - | | | | Weede. Natural Health. Oct 2007 v37 i9 p105 (2). |
| extracted from fish liver. Nutritious fish oil is usually | | | | 2. Omega medicine. Is fish oil good for what ails you? |
| derived from deep, coldwater fish and those | | | | Bonnie Liebman. Nutrition Action Healthletter. Oct |
| swimming in the wild (wild fish eat other fish and | | | | 2007 v34 i8 p1 (5). |
| marine animals and vegetation to survive, whereas | | | | 3. The government's big fish story: Pick the perfect |
| farm-raised fish are typically fed some type of less | | | | fish oil supplement. Men's Health. July-August 2007 |
| nutritious, less expensive, commercial-grade pellet). | | | | v22 i6 p158. |
| Some experts say the best fish comes from the | | | | 4. Fish oil and brain development. Alan R. Gaby. |
| deep Atlantic of Norway and other Scandinavian | | | | Townsend Letter: The Examiner of Alternative |
| countries: the deeper and colder the water, say | | | | Medicine. Oct 2007 i291 p49 (2). |
| experts, the less chance of toxins such as mercury, | | | | 5. Effects of fish oil supplementation on myocardial |
| lead, dioxins, furans and PCBs occurring in the fish oil. | | | | fatty acids in humans. R.G. Metcalf, M.J. James, R.A. |
| Fish from eastern Pacific waters is known to contain | | | | Gibson. Alternative Medicine Review. Sept 2007 v12 i3 |
| elevated levels of mercury. | | | | p307 (1). |
| Fish oil supplements - good ones / bad ones | | | | 6. Essential fatty acids. Douglas Dupler and Teresa G. |
| "Product disclosure" is the operable phrase when | | | | Odle. The Gale Encyclopedia of Alternative Medicine. |
| seeking out nutritious fish oil supplements. From what | | | | Ed. Jacqueline L. Longe. 2nd ed. Detroit: Gale, 2005. 4 |
| kind of fish is the oil extracted and from where is it | | | | vols. Updated July 1, 2006. |
| extracted naturally through pressing or with a | | | | 7. Mighty omegas (ways to score more essential |
| centrifuge; or are petrochemical solvents such as | | | | fats). Nancy Duncan. Women's Health. Dec 2006 v3 |
| hexane used to extract the oil from the source? | | | | i10 p47. |
| How is the fish oil refined? Is it molecularly distilled, | | | | 8. Essential fatty acids and eicosanoids: their role in |
| which to date is the most reliable form of fish oil | | | | preventing inflammation, cardiovascular disease and |
| purification, or does the label read something like | | | | cancer. James Meschino. Dynamic Chiropractic. Dec 3, |
| "extra-distilled" or "super-distilled?" Such terms have | | | | 2007 v25 i25 p28(3). |
| no bearing on quality or safety. Because the | | | | 9. Fish oil. Mai Tran and Teresa Odle. The Gale |
| hundreds of thousands of fish oil supplements on the | | | | Encyclopedia of Alternative Medicine. Ed. Jacqueline L. |
| market remain unregulated by the FDA, the safety, | | | | Longe. 2nd ed. Detroit: Gale, 2005. 4 vols. Updated |
| consistency, efficacy and strength of these products | | | | July 1, 2006. |
| varies immensely among brands. | | | | 10. On call: Fish oil revisited. Staying Healthy from the |
| When reading fish oil supplement labels:o Make sure | | | | Faculty of Harvard Medical School. August 21, 2006 |
| the type of fish from which the fish oil is extracted is | | | | pNA. |
| listed.o Look for terms "coldwater," "deep water" and | | | | 11. By the way, doctor: How much fish oil should I be |
| "wild" as opposed to "farm-raised."o In what ocean or | | | | taking? Staying Healthy from the Faculty of Harvard |
| hemisphere was the fish caught? North Atlantic, | | | | Medical School. August 21, 2006 pNA. |