CHARLESTON, W.Va. -- What's the fuss about fish oil? This question comes at me often.
In fact, the topic of fish oil is finding its way into most conversations regarding health. If you are one who believes in supplements, chances are you're already swallowing about four a day. If you're a skeptic by nature, you are just now beginning to see the light.
Whether to take fish oil can be a slippery subject, so I'd like to fill in a few blanks by highlighting the findings of some consumer lab that tested 59 fish oil supplements and omega-3 fatty acids for PCBs. I'll also share the Mayo Clinic's ratings with regard to the benefits that can be derived from getting enough fish oil.
In March, a lawsuit was filed in California alleging 10 fish oil supplements violated California's Prop 65 labeling requirement because they contained PCBs. Interestingly, the results concluded that while all fish oils and fatty acids tested contained PCBs, none of the 59 tested contained what is considered unsafe levels. In fact, the majority had very low levels.
This fish tale is getting ahead of itself.
Fish oil supplements contain varying levels of two main ingredients -- EPA (eicosapentaenoic) and DHA (docosahexaenoic), which are omega-3 fatty acids. These are recognized as heart-healthy, "good" fats that our body can produce in limited amounts. Because EPA and DHA have been studied widely and offer a variety of cardiovascular benefits, they have earned a recommendation from the American Heart Association. However, they caution everyone to consult their health care provider before beginning any type of supplementation.
The Mayo Clinic assigns a grading system, ranging from A to F, to the benefits of fish oil:
A -- Strong scientific evidence for this use
B -- Good scientific evidence for this use
C -- Unclear scientific evidence for this use
D -- Fair scientific evidence against this use (it may not work)
CHARLESTON, W.Va. -- What's the fuss about fish oil? This question comes at me often.
In fact, the topic of fish oil is finding its way into most conversations regarding health. If you are one who believes in supplements, chances are you're already swallowing about four a day. If you're a skeptic by nature, you are just now beginning to see the light.
Whether to take fish oil can be a slippery subject, so I'd like to fill in a few blanks by highlighting the findings of some consumer lab that tested 59 fish oil supplements and omega-3 fatty acids for PCBs. I'll also share the Mayo Clinic's ratings with regard to the benefits that can be derived from getting enough fish oil.
In March, a lawsuit was filed in California alleging 10 fish oil supplements violated California's Prop 65 labeling requirement because they contained PCBs. Interestingly, the results concluded that while all fish oils and fatty acids tested contained PCBs, none of the 59 tested contained what is considered unsafe levels. In fact, the majority had very low levels.
This fish tale is getting ahead of itself.
Fish oil supplements contain varying levels of two main ingredients -- EPA (eicosapentaenoic) and DHA (docosahexaenoic), which are omega-3 fatty acids. These are recognized as heart-healthy, "good" fats that our body can produce in limited amounts. Because EPA and DHA have been studied widely and offer a variety of cardiovascular benefits, they have earned a recommendation from the American Heart Association. However, they caution everyone to consult their health care provider before beginning any type of supplementation.
The Mayo Clinic assigns a grading system, ranging from A to F, to the benefits of fish oil:
A -- Strong scientific evidence for this use
B -- Good scientific evidence for this use
C -- Unclear scientific evidence for this use
D -- Fair scientific evidence against this use (it may not work)
F -- Strong scientific evidence against this use (it likely does not work)
I will include those with A and B ratings according to the Mayo Clinic as I consider these significant.
A ratings
Based on proper dosage, omega-3 fatty acids from fish or fish oil supplements (EPA, DHA) significantly reduce blood triglyceride levels.Fish oil supplements also appear to cause small improvements in high-density lipoprotein (good cholesterol).Secondary cardiovascular disease prevention for those with a history of heart attack. Fish oil reduces the risk of nonfatal heart attack, fatal heart attack, sudden death and death due to any cause. The cardiac patients used in these studies were also using conventional heart drugs, suggesting that fish oil might enhance the effects of other therapies.B ratings
Large epidemiologic studies report primary cardiovascular disease prevention and a significantly lower rate of death from heart disease for men and women who eat fish regularly. (Note: For these benefits to occur, fish must be prepared healthfully. Frying fish negates the benefits.) Generally, evidence suggests the same benefits from taking fish oil supplements.Protection from cyclosporine toxicity in organ transplant patients. Heart and kidney transplant patients who were given fish oil supplements along with conventional medicine reported less incidence of hypertension and greater kidney function compared to those not taking fish oil.Those with rheumatoid arthritis taking fish oil showed decreased morning stiffness and joint tenderness for up to three months.We can also get enough fish oil by eating fish, but most of us don't eat fish as often as we need it. Fish such as mackerel, catfish, pollock, herring, trout, sardines, tuna and salmon are considered good fish because they are not at the top of the food chain. Predator fish such as shark, swordfish, king mackerel, and tilefish have a greater chance of having higher levels of environmental contamination.
Cindy Boggs, fitness presenter, author and Activate America director, has been an ACE-certified coordinator/instructor since 1989. Send your questions about fitness, training or health to YMCA of Kanawha Valley, 100 YMCA Drive, Charleston, WV 25311 or e-mail cindys...@aol.com. Look for her award winning fitness advice book, CindySays ... "You Can Find Health in Your Hectic World" on her website www.cindysays.com or contact the YMCA at 340-3527.
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