The claims of late for fish oil sound as extravagant as those
for snake oil -- but a closer look at the research suggests that
fish oil may actually live up to its amazing promises. The secret
ingredient? Two special omega-3 fats -- called EPA and DHA -- that
are found in every fish, but which are lacking in almost everyone's
diet.
There's real evidence that inside the body, omega-3 fats help
prevent or treat rheumatoid arthritis, asthma, heart attacks,
cancer, Crohn's disease, attention deficit disorder, schizophrenia,
manic depression, cystic fibrosis and severe menstrual cramps. Some
experts even tie the rise of depression in the twentieth century to
diets low in omega-3s.
The most convincing evidence for fish oil suggests that it helps
prevent fatal heart attacks. Fish oil helps keep the heart from
beating irregularly, which may explain why a recent Italian study
of 11,000 heart attack survivors found that those who took 1,000
milligrams of fish oil omega-3s per day had 45 percent fewer fatal
heart attacks over the next 3 1/2 years.
One of the newest and most promising areas of research is the
complementary use of fish oil in treating depression, bipolar
disorder, and schizophrenia. Omega-3 researcher and psychiatrist
Dr. Andrew Stoll, of Harvard Medical School, recommends fish oil
supplements along with prescription medications to many of his own
patients with depression and bipolar disorder.
It is recommended that everyone get an average of at least 500
milligrams of the omega-3s found in fish per day. If you eat
omega-3-rich fish such as salmon and mackerel twice a week, you
should reach this goal. But if you don't, fish oil capsules are an
alternative. Taking capsules containing up to 1,000 milligrams of
omega-3s per day has never been shown to be harmful, though you
should tell your doctor what you're taking.
Look for brands that tell you how many mg of EPA and DHA you are
getting per capsule, no just how many mg of fish oil. Add the
amounts of EPA and DHA to find the total mg of omega-3s.
Regular-strength brands often have a total of 300 milligrams of
omega-3s per 1-gram capsule of fish oil. Extra-strength brands can
contain up to 840 milligrams of omega-3s per capsule.
Supplements composed of only DHA or only EPA are another option.
One brand, Neuromins, uses DHA harvested from aquatic plants grown
in tightly controlled conditions (fish actually get their omega-3s
from eating the same kinds of plants). One plus for Neuromins:
Since they are plant-source omega-3s, vegetarians can take them.
Another brand, Ocean Essentials, offers supplements with DHA or EPA
only, both of which are refined from fish oil. They are available
at www.oceanessentials.com.
Some research suggests that DHA works best for nerves, while EPA
offers the most benefits in fighting inflammatory conditions such
as rheumatoid arthritis. But most experts advice that a blend of
both DHA and EPA is still referable.
For treating most illnesses, research indicates that you may
need up to 10,000 milligrams of omega-3s a day -- more than you
could get from eating fish. Scientists are still wrestling with
questions of optimal dosage and long-term safety at these higher
levels. If you take fish oil for any illness, do so under the
supervision of your doctor Divide your dose in three, and take it
with food.
FISH OIL AT A GLANCE
+ Name: Fish oil capsules, containing the omega-3 fats EPA
(eicosapentaenoic acid) and DHA (docosahexaenoic acid)
+ Benefit: May help prevent fatal heart attacks, help control
bipolar disorder and reduce inflammation caused by rheumatoid
arthritis
+ Cost: Some products we found: Natures Way Max EPA, 100
capsules with 120 milligrams DHA and 180 milligrams EPA in each,
$11; Dale Alexander TwinEPA Extra Strength by Twinlab, 60 capsules
with 240 milligrams DHA and 600 milligrams EPA in each, $28;
Neuromins, 30 capsules with 100 milligrams of plant-source DHA in
each, $9.
+ Caution: Side effects (usually at higher doses) may include
heartburn and bad breath. Taking the supplement with meals helps
minimize these. Fish oil should not be used if you have
uncontrolled hypertension or bleeding disorders, or if you take
prescription blood-thinning medication.
