Should We Be Consuming More Omega-3s?
A Closer Look at the Health Benefits of Fish Oil and What They Really Mean
According to a 2012 national health survey, fish oil supplements are the nonvitamin natural product most commonly taken by both adults and children. The reason for this national obsession with fish oil may be explained by a simple misinterpretation of nutritional information.
In a culture obsessed with diet and nutrition, certain food fads tend to gain notoriety as a one-way ticket to a clean bill of health. Recently, fish oil supplements have become a fixation of the nutritional community, praised for the bounty of Omega-3 fatty acids they contain and their heart-healthy, disease-curing properties.
America falls in and out of love with popular diets like Keto, Whole30, Atkins, and other approaches designed to control calories and macronutrients, on a regular basis. However, many people have grown weary of the celebrity-endorsed infomercials and the slew of unsubstantiated claims that this particular health product will be a miracle supplement for the masses.
What’s the deal with Omega-3?
Omega-3 fatty acids are an essential nutrient found in oily fish like salmon, sardines, and tuna. There are two types that are found in fish: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). A third type, ALA (alpha-linolenic acid) is found in certain plant oils like flaxseed and canola. These nutrients are also naturally produced by humans and are necessary for our bodies to function. For example, DHA is a major component of the eye’s retinal makeup, and without enough of it, visual function would decrease.
The Federal Government’s Dietary Guidelines for Americans 2015–2020 recommends that adults eat 8 or more ounces of a variety of seafood (fish or shellfish) per week, in an effort to provide the human body with these crucial fatty acids. Most americans already get their necessary amount of ALA, according to the Office of Dietary Supplements, and the body converts some of this particular fatty acid into necessary EPA and DHA. So the question remains: if we already make some of this necessary fatty acid ourselves, what’s the deal with the fish fad?
I’ll Have the Fish Pill To Go, Please
A 2012 national health survey finds that about 7.8 percent of adults (18.8 million) and 1.1 percent of children age 4 to 17 (664,000) had taken a fish oil supplement in the previous 30 days. In fact, Americans spend more than $1 billion a year on over-the-counter fish oil.
The public enthusiasm for supplementary Omega-3 is likely in response to studies that have shown that deficiencies in Omega-3 fatty acids lead to a variety of health issues like cardiovascular problems, arthritis, and even some cancers. We also know that a proper amount of Omega-3 fatty acids is essential in avoiding health problems like inflammation and heart disease, although the actual amount for each individual may vary.
However, no studies have found a definitive link between an excess of fish oil in the body and disease prevention or improved overall health. In November 2018, a study reported in the New England Journal of Medicineshowed no link between higher levels of Omega-3 and a decrease in cancer. While these results do not discount the possibility that fish oil may reduce the risk of certain cancers, it provides no causative proof.
The Bottom Line
Although a couple of fish oil pills a day may not be a proven health strategy, the consumption of fish and other foods that naturally contain these Omega-3s may be a different story.
Many supplements are incorrectly seen as a perfect substitute for the foods that contain the vitamin or mineral in question. This misconception may be because we don’t actually know much about exactly how the body absorbs the nutrients it consumes. What scientists do know, however, is that the best way to get your Vitamin A is to eat your carrots (and other foods that contain significant amounts of Vitamin A).
This extends to fish and fish oil, too: the body absorbs Omega-3s and their life-giving benefits more efficiently when consumed with the whole fish.
Is there definitive evidence that we need fish oil to survive? Certainly. DHA makes up 60% of the polyunsaturated fats needed in the brain, and without Omega-3s, our body wouldn’t be able to properly function. Scientists also know that the molecular mysteries of the foods we eat contribute to the nutritional benefits we reap from them.
The bottom line is this: eat your fish. We all need Omega-3s to survive, and we need a significant amount of them to avoid inflammatory effects and certain diseases. Nevertheless, further studies are needed on the benefits of Omega-3s alone—consumed separately from the food we know supplies these beneficial acids efficiently to the body—before we can give this fatty acid superpower-status.
