Barely a week goes by without a study extolling the virtues of fish oils.
In the last week alone, scientists at Imperial College London revealed that taking a daily fish oil capsule during pregnancy and the first few months of breastfeeding may reduce a baby’s risk of food allergy.
And researchers at the Kaiser Permanente medical organisation in California declared that people who consumed one serving of fish a week and took a daily fish oil supplement had a 45 percent lower risk of developing multiple sclerosis (MS) that those who ate very little – if any – fish and didn’t take a supplement.
But is it really a game-changer for the average Joe?
Here, Rob Hobson, head nutritionist at Healthspan in the UK, explains the ins and outs of the darling health supplement and why we should all be getting a dose of fish twice a week.
WHY ALL THE FUSS ABOUT FISH OILS?
In both cases, it’s thought that a specific type of fat found in fish oils, called omega-3, is the reason for the health benefit.
In fact, it is omega-3 that’s at the crux of most health claims to do with fish oils.
Specifically, it’s thought that omega-3 that has a positive, anti-inflammatory effect, which can benefit a number of heath conditions and protect us against disease.
Found in the flesh of oily fish such as salmon, trout, mackerel, fresh tuna and sardines, omega-3 is what’s classed as an essential fatty acid.
The word essential is used because the body cannot make these acids, so we must get them from our diet or via a supplement.
If you don’t get sufficient omega-3s. it’s not so much that you’ll suddenly be deficient in them, it’s more that you won’t be getting the protective health effects they bring, especially as we age.
Scores of studies show fish and fish oil capsules are good for adults and babies
WHY DO WE NEED FATTY ACIDS?
There are three types of essential omega-3 fatty acid – but the two with the most health benefits are called EPA and DHA.
Other essential fatty acids include omega 6 and 9, which are just as important and need to be obtained from the diet – but are much easier to obtain as they are found in a wider range of foods.
Oily fish a rich source of both EPA AND DHA (see box below for the best sources in terms of fish), which come from the micro-algae on which the fish feed.
While there are many claims surrounding omega-3 fatty acids, there are some areas of health where the evidence is stronger than others.
A wealth of evidence shows that EPA and DHA are crucial to developing and maintaining healthy functioning of the brain and retina (a thin layer of tissue that lines the back of the eye) and there has also been a lot of research into its effects on the heart.
1. HEART HEALTH
Research has shown that omega-3 fatty acids have a protective effect on the heart as they help to balance cholesterol levels (raising so-called ‘good’ cholesterol and lowering ‘bad’ LDL cholesterol), thin the blood to prevent clots and reduce inflammation, which is thought to be a major contributor to heart disease.
A large report published in the journal JAMA Internal Medicine, which looked at the results of 19 studies from 16 countries involving 45,000 people, concluded that foods such as oily fish, nuts and seeds – which also contain omega-3s (see below) – were associated with around a 10 per cent lower risk of fatal heart attacks.
2. BRAIN HEALTH
It’s often said that fish is brain food. Indeed, as the Alzheimer’s Society states, omega-3 is important for our brain throughout life, from early cognitive development in foetuses to learning and memory in adults.
Brain cells with high levels of omega-3 in their membranes are thought to be better at communicating with other cells, an important process for brain function.
A large review published in the journal Neuroscience & Biobehavioral Reviews, reported that eating 100g of oily fish a week was associated with an 11 percent lower risk of developing Alzheimer’s Disease.
One theory is that omega-3 may enhance the immune system’s ability to clear the brain of amyloid plaques, one of the trademarks of Alzheimer’s disease.
3. JOINT PAIN
The strong anti-inflammatory properties of omega-3s have been shown to help people suffering with rheumatoid arthritis.
For example, research published in the Archives of Medical Research reported that patients who took at least 2.7g of omega-3 oils per day in supplement form had a reduced need for non-steroidal anti-inflammatory drugs such as ibuprofen and aspirin as their joints were less swollen and tender.
Other research, published in the journal Pain, concluded that omega-3 supplements were an ‘attractive’ complementary, or add-on therapy for those suffering joint pain from rheumatoid arthritis, inflammatory bowel disease, and period pain.
Oily fish like mackerel is the best way to get these essential fatty acids in your diet
SO HOW MUCH OMEGA-3 SHOULD WE BE GETTING?
While the best source of omega-3 is most definitely oily fish, the fatty acids are also found in lesser amounts in plant sources.
However, you are unlikely to get the recommended weekly amount of omega-3 solely by eating plant sources, as the body finds it much more difficult to convert the essential fatty acid found in them – called alpha-linolenic acid, or ALA, into EPA and then DHA – the form the body can use – and that you get directly from eating fish.
FROM FISH:
A healthy diet should provide at least two portions of fish per week, including one of oily fish with a cooked weight of 140g – that’s around one salmon fillet or a small tin of sardines – as these are the richest source of omega-3s.
The problem is that the average British adult eats just 50g of oily fish per week however, equivalent to a third of a portion.
In America, where two 100g servings of oily fish are recommended each week, the average intake is just 25g a week.
And overall, 70 percent of people in the Western world eat no oily fish at all.
FROM OTHER SOURCES:
As well as oily fish, omega-3 can be found in other, plant-based foods (but it’s harder for the body to glean the health benefits from these foods).
Rich sources include quinoa, green vegetables, seeds – especially chia seed oil and chia seeds – and nuts.
Flaxseed oil is an excellent source of the short-chain omega-3, ALA, some of which is converted on to EPA and DHA in the body.
WHAT IF YOU HATE FISH? OR YOU’RE VEGGIE OR VEGAN?
Do really try and give it a go, as a lot of the research around heart health in particular has been based on the health benefits of eating oily fish.
Also, oily fish such as salmon is red because it contains an antioxidant called astaxanthin – which may help to reduce inflammation in the body.
Tomato-based sauces, curries and pesto are good ways to hide the taste if you hate it
Failing that, you should consider taking an omega-3 supplement to top up your levels in order to get the health benefits of these fats.
While I’m a firm believer in the need for real foods in the diet, this is a prime example of where a good quality supplement containing EPA and DHA can be beneficial and help to bridge the nutrition gap.
Supplements are also available in a form suitable for vegetarians and vegans.
They are made from the algae the fish eat and should be just as effective as fish-based ones.
In fact, algae are an excellent source DHA, which is one of the most important omega 3 fatty acids along with EPA.
A typical capsule containing 250mg algae oil can provide as much as 100mg of DHA.
As they are at the bottom of the marine food chain, algae are also the ultimate source of much of the DHA present in fish oils.
If you are going to take a supplement, I would recommend a dose of 1,000mg a day of a supplement containing EPA and DHA.