Benefits should not be measured in quick-, symptomatic relief, but overall health, disease prevention, and a reduced risk of premature death. Remember, fish oil is a long-term, wellness-based supplement. The Couri Center aims for individuals to have an omega-3 index greater than 5.5%. If you are unsure of your omega-3 index or whether the supplements you are using are successfully increasing your omega-3 index, a quick, non-fasting lab blood draw at the Couri Center will help you and your Couri Center Provider to understand your current levels better. For individuals seeking vegan omega-3 supplements, we have that too! We recommend Nordic Naturals ProOmega or Xymogen Omega Monopure. When choosing a fish oil supplement, it is important to ensure that the recommended dose includes greater than 1000 mg of EPA and DHA, combined, triglyceride or monoglyceride form, and screens for heavy metals. For individuals like myself, or when omega-3 rich fish is not available or too expensive, high-quality fish oil is a smart substitution for eating omega-3 rich fish. As a true Midwestern girl, I do not enjoy fish of any variety, but I understand the benefits of healthy omega-3 intake. This data may help researchers understand why individuals tend to live longer in communities that consume regular amounts of cold-water fish, such as Japan and other Asian counties. When comparing the 90th percentile to the 10th percentile of an individual’s omega-3 index, individuals with the higher omega-3 index had a 15%, 13%, and 11% less risk of dying a premature death in the above categories, respectively. Three risks of death were assessed: cardiovascular disease, cancer, and all other causes combined. Researchers from FORCE (Fatty Acids & Outcomes Research Consortium) recently completed a study that analyzed an individual’s omega-3 fatty acid index in relation to their risk of death. These fatty acids have anti-inflammatory properties, benefit heart, brain, and eye health, the nervous system, and recently, they have been shown to decrease the risk of premature death. Omega-3 rich fish is a crucial element found within the anti-inflammatory-based Mediterranean Diet. Omega-3 fatty acids in the form of EPA and DHA are found in cold water, fatty fish like salmon, Atlantic mackerel, cod, and lake trout. These are considered necessary because the body cannot make these fatty acids on its own. Fish oil contains two essential fatty acids: EPA and DHA.
An effective dosage ranges from 200–4,000 mg.Although a common supplement, fish oil, and its benefits have been poorly understood for many years. Omega-3 fatty acids may relieve several health conditions. Controlled studies need to confirm whether your intake of omega-3 fatty acids affects your cancer risk.
However, correlation doesn’t equal causation. CancerĪ high intake of fish and omega-3 fatty acids has been linked to a reduced risk of breast, prostate, and colon cancers ( 18, 19). However, some research suggests that omega-3 supplements had little or no effect in preventing depression or anxiety symptoms. In cases of mood and mental disorders, a supplement with higher amounts of EPA is more likely to have a beneficial effect than one with higher DHA. Studies suggest that high doses of omega-3, ranging from 200–2,200 mg per day, can reduce symptoms of depression and anxiety ( 14, 15, 16). Overall, evidence is stronger for the benefits of omega-3 supplements in people with a history of heart disease rather than generally healthy people ( 13). This topic is still being investigated ( 11, 12).
However, some large studies have not supported the use of omega-3 supplements to reduce the risk of heart disease. For people with high triglycerides, the AHA recommends a dose of 4,000 mg per day ( 8, 9, 10). More research is needed to establish the ideal dose, but most studies have used about 1,000 mg per day. The American Heart Association (AHA) recommends that people with coronary heart disease or heart failure take omega-3 supplements containing EPA and DHA daily. They experienced a 25% reduction in heart attacks and a 45% reduction in sudden death ( 7). One study followed 11,000 people who took an 850-mg dose of combined EPA and DHA every day for 3.5 years.
The following health conditions have been shown to respond to omega-3 supplements.
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