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h e a l t h
The skinny on fish oils
By Marie Berry
ish oils are promoted for everything from
blood pressure control to cancer protection,
and you can see shelves of various
fish oil products in pharmacies and even
grocery stores. The health benefits of fish
oils were first noticed among Inuit people who have
diets rich in fat and cholesterol, yet have a low risk for
heart disease. The effect was traced back to the type of
fats they consumed, mainly cold-water oily fish.
However, today’s fish oils aren’t necessarily the
cod liver oil that some of us took when we were
children. Cod is indeed a source of fish oils, but so
are salmon, mackerel, sardines, herring, anchovies,
and bluefish. As well, rather than eating fish, many
people take fish oil supplements.
Fish oils do improve cardiovascular
health, but your best option may
be to walk past all those pills and
supplements, and buy cold-water
fish to cook for supper twice a week
The active ingredients are omega fatty acids
which are essential to normal growth, but only a
small amount is needed and an average diet contains
more than enough.
Fatty acids are classified according to their chemistry.
Omega-6 fatty acids seem to be involved in
healthy skin and kidneys. Omega-3 fatty acids seem
to benefit the development of the brain, eyes, and
nervous system, as well as contribute to healthy
circulation.
When omega-3 fatty acids combine in your body
with substances like alpha linolenic acid or ALA,
So much of our lives is sensed through our eyes,
but as we age our eyesight can change and we
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we’ll look at keeping your “baby blues” from getting
“blue.”
they form eicosapentaenoic acid or EPA and docosahexaenoic
acid or DHA. It is these larger molecules
that have the health benefits. On average, only five
per cent of omega-3 fatty acids are converted, and
women seem to be more efficient at it than men.
You probably have noticed that fish oil supplements
may offer a combination of several of
these substances. Indeed, when you read a product’s
label, you may actually need to do some math to
obtain the total fish oil content. In its official monograph,
Health Canada recommends the maximum
daily intake for adults be no more than 3,000 milligrams
of a combination of EPA and DHA. This
includes fatty acids from plant sources. For example
flaxseeds, canola oil and soybean oil may contain
omega-3s. Corn oil and safflower oil may contain
omega-6s.
Researchers have shown that fish oils do improve
cardiovascular health. This may be due to reduced
blood vessel inflammation, improved circulation,
and/or reduced cholesterol levels. In the U.S., a prescription
fish oil product is marketed for lowering
triglycerides, which are a specific type of cholesterol.
Drawbacks to taking any fish oil product include
potential allergies, stomach upset, and “burping fish
oil.” There is also the concern that the source of fish
oil products could be contaminated with environmental
mercury, dioxins, and PCBs.
As well, fish oils can increase your risk for bleeding.
Thus if you take any blood thinners or are
undergoing surgery, including dental procedures,
they are best avoided.
While there are a wide variety of other claimed
benefits for fish oils (for example joint pain, asthma,
cancer prevention including colon cancer, depression,
dementia, Crohn’s disease, eczema) none have
scientifically been proven.
Because studies have shown a wide variety of
content among various manufacturers, you need to
read labels carefully. Keep in mind that too much
fish oil can lead to vitamin imbalances.
An alternative to fish oil supplements is eating
fish at least twice a week. Dietary sources are more
compatible with your body, will provide other nutrients
as well, and are much tastier than supplements.
Marie Berry is a lawyer/pharmacist interested in
health care and education.
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