The Benefits of Fish Oil Supplementation
Tanner Mackenzie • January 9, 2021
What are they?
Fish oils are exactly what they sound like. They are derived from oily fish such as mackerel, salmon and sardines. Fish oils are rich in omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
What do they do?
Omega-3 fatty acids found in fish oils are bioactive in humans, reducing inflammation and promoting healthy brain development in children, in addition to a whole host of other physiological and psychological benefits.
Why are they valuable to humans?
-Depression/anxiety (consumption reduces likelihood of being depressed, and can reduce symptoms of depression and anxiety.
-Reduced risk of macular degeneration.
-Reduced triglycerides, reduced BP in individuals with HBP, raise HDL cholesterol levels, reduction of blood clotting, prevention of arterial plaque, reduced inflammation response. **Evidence does not support reduction in MI or stroke, despite these effects.
Improvements in MetS (metabolic syndrome) including weight, vascular function, inflammation, total cholesterol, LDL, and systolic blood pressure.
-Reduced inflammation in normal population (potentially reducing risk for cancer, heart disease).
-Possible protective role for cognitive decline including AD and dementia.
-Possible cognitive rescuing in elderly w/cognitive difficulties.
-Possible protective effects for colon cancer and breast cancer.
-Reduced DOMS.
-Improvements in bone density in elderly women.
-Reduce symptoms of dysmenorrhea or menstrual pain.
-Improve sleep efficiency and length, as well as functioning during wake-time.
Jan 2020 Update:
-larger testicles, greater sperm count, lower FSH and LH in adult males
Who is most in need of fish oil supplementation?
-Individuals with metabolic syndrome.
-Individuals trying to lose weight.
-Older members looking for protective effects from macular degeneration and neurodegeneration.
-Post-menopausal women with low bone density.
-Those who do not get enough omega-3 fatty acids in their diet (2x75g cooked fish/wk).
Are there any vegetarian/vegan alternatives?
Yes, algae derivatives high in EPA/DHA.
What does Health Canada recommend for dosage/daily intake?
At least 2 Food Guide Servings of fish per week (2x75g, or 150g, cooked). Even pregnant women should be eating this, can contribute to a healthy pregnancy and foetus development (but must be cautious of the type of fish, e.g no escolar, pickerel, tuna or raw fish of any kind).
This typically yields ~1000mg DHA and ~600mg EPA, but is very dependent on the type of fish consumed (e.g. 150g cooked halibut would yield 656mg DHA, 1012mg EPA).
Typical dosage for fish oil supplements is skewed towards EPA, given its relatively greater importance for the disease states we’ve discussed.
It’s worth noting that for anyone not regularly consuming fish, they are likely lacking in DHA and EPA, as there are very few other dietary sources of these omega-3 fatty acids.
Sources:
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