Should you try the anti-aging supplement, fish oil?

Last week we discussed 2 anti-aging supplements many people choose to take, calcium and collagen.  This week’s focus is on another anti-aging supplement that is popular, fish oil. Many commercials push fish oil supplements.  Consumer Reports offers some good guidance on supplements in their article  “7 Anti-Aging Supplements to Try”.    

Fish Oil

Why do so many people focus on fish oil supplements?  Because the omega-3 fatty acids in fish have so many health benefits:

  • Heart Health:  Omega-3 fats can help lower total cholesterol, reduce triglyceride levels, lower blood pressure, and prevent the formation of plaques that can block arteries. 
  • Brain Function:  NIH notes that omega-3 fatty acids “increases learning, memory, cognitive well-being, and blood flow in the brain. 
  • Eye Health:  WebMD notes that “results from some early studies suggest that eating higher amounts of omega-3s could lower your chances of developing age-related macular degeneration (AMD).  Some studies have shown that fish oil may help alleviate dry eyes, but other studies have mixed findings. 
  • Inflammation, Joint Health:  The omega-3 fats in fish oil have anti-inflammatory properties.  

Getting omega-3 fats from food:

Omega-3 fats are essential nutrients, meaning we need to “eat them to get them” as I told my students.  Many foods are high in omega-3 fats (See:  What are omega 3 fats and why are they good for you?) The American Heart Association notes that “4-5 ounces of Atlantic salmon provides 3 grams of omega-3 fatty acids.  Compare this to a fish oil pill that “typically provide about 0.3 gram per pill.”

  • Seafood:  some fish are high in omega-3 fats such as salmon, mackerel, trout, sardines, cod, herring, canned light tuna, and lake trout.  Also, shellfish including oysters, crab and scallops.
  • Vegetable oils including canola oil, cod liver oil, flaxseed oil, soybean oil, walnut oil
  • Nuts – walnuts are high in omega-3 fats.
  • Flax seeds, chia seeds have ALA fat
  • Green, leafy vegetables like spinach, broccoli, kale, cauliflower, Brussels sprouts, edamame
  • Eggs – we buy eggs that state “omega-3” on the label.  These provide 125 mg of omega-3 fats per egg.
 
Should you take fish oil supplements?

Consumer Reports notes that people who don’t eat 1.5 servings of fish per week should consider a supplement with DHA and EPA especially if the person is at high risk of heart disease.  Cleveland Clinic states that people who eat a lot of fish containing omega-3 fats do have a lower level of heart disease.  But studies on fish oil supplements are mixed.  Consumer Reports notes that doctors may prescribe fish oil supplements for those with a history of heart attack or stroke or at risk for these conditions.  Cleveland Clinic suggests talking to your doctor and “if you just want to be sure you’re getting all the benefits of omega-3 fatty acids, it’s best to skip the fish oil supplements and just make salmon for dinner instead.”

Conclusion: 

Fish oil stands out due to its rich content of healthy omega-3 fatty acids, which offer numerous health benefits.  Omega-3 health benefits include reducing inflammation, improving heart health, and may contribute to anti-aging benefits.  A good way to add more omega-3’s to your day is through diet.  For those wishing to take a fish oil supplement, it is essential to consult with a healthcare provider before starting any supplement regimen to ensure it aligns with your individual health needs and conditions.  


 

Sources:  article , fats , NIH, WebMD , anti-inflammatory , Seafood , oils , chia seeds , vegetables , Eggs , states , suggests , salmon for dinner , supplement , provider  Image Sources:  Omega-3 Fatty Acids Best Food Sources , Eggs , Health benefits of omega 3

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