Are fish oil supplements as healthy as we think? And is eating fish better?
Fish oil, which contains omega-3 fatty acids, is promoted for a number of health benefits – from boosting our heart health, protecting our brain from dementia, and easing the symptoms of rheumatoid arthritis. But what exactly are omega-3 fats and what does the evidence say about their benefits for keeping us healthy? And if they are good for us, does eating fish provide the same benefit as supplements?What are omega-3 fats? Omega-3 fatty acids are a type of polyunsaturated fatty acid. They are essential to consume in our diet because we can’t make them in our body. Three main types of omega-3 fats are important in our diet: Omega 3s are key to the structure of our cells, and help keep our heart, lungs, blood vessels, and immune system working.Eating fish vs taking a supplement The initial studies suggesting omega-3 fats may have health benefits came from observational studies on people eating fish, not from fish oil.
Fish oil, which contains omega-3 fatty acids, is promoted for a number of health benefits – from boosting our heart health, protecting our brain from dementia, and easing the symptoms of rheumatoid arthritis. But what exactly are omega-3 fats and what does the evidence say about their benefits for keeping us healthy? And if they are good for us, does eating fish provide the same benefit as supplements?
What are omega-3 fats?
Omega-3 fatty acids are a type of polyunsaturated fatty acid. They are essential to consume in our diet because we can’t make them in our body. Three main types of omega-3 fats are important in our diet:
Omega 3s are key to the structure of our cells, and help keep our heart, lungs, blood vessels, and immune system working.
Eating fish vs taking a supplement
- The initial studies suggesting omega-3 fats may have health benefits came from observational studies on people eating fish, not from fish oil.
- An intervention study (where one group was given fish and one group fish oil supplements) found the levels of EPA and DHA in your body increase in a similar way when you consume equal amounts of them from either fish or fish oil.
So what are the benefits of omega 3 fats? And does the source matter?
- Another meta-analysis found for every 20 grams per day of fish consumed it reduced the risk of coronary heart disease by 4%.
- The National Heart Foundation recommends, based on the scientific evidence, eating fish rich in omega-3 fats for optimal heart health.
- Arthritis Australia recommends, based on the evidence, about 2.7 grams of EPA and DHA a day to reduce joint inflammation.
- In line with the evidence, the Alzheimer’s Society recommends eating fish over taking fish oil supplements.
- Read more:
Are there certain foods you can eat to reduce your risk of Alzheimer's disease?
So what’s the bottom line?
- At the moment, the evidence suggests fish oil is beneficial for rheumatoid arthritis, particularly if people find it difficult to eat large amounts of fish.
- For dementia and heart disease, it’s best to try to eat your omega-3 fats from your diet.
- Fish oil can have some annoying side effects, such as fishy burps, but generally there are minimal serious side effects.