As a naturopathic doctor my first line of action with anyone who comes to see me is to address their diet, since we quite literally are what we eat. The next step might be to recommend some supplements. Fish oil is one of those supplements that practically everyone can benefit from. I really like that it’s a food based supplement which makes it really safe for young children, pregnant women and even the elderly. What can fish oil do for you? Read on!
Our modern diets are often deprived of healthy fats and essential fatty acids. As the name implies, essential fatty acids or EFA’s are essential to life. They are needed for the healthy functioning of our brain, our eyes, our immune systems and vital processes, such as hormone production. Every cell in our body needs EFA’s on a daily basis!
Fish oils are a type of fat called polyunsaturated. These oils are liquid at room temperature and remain so even when refrigerated. They are often referred to as “good” fats. Fish oils contain two omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexanoic acid). Now there’s a mouth full! No wonder we use the short forms! These omega-3 fatty acids reduce blood clotting and can prevent abnormal heart rhythms. Studies have shown they can reduce the risk of death due to coronary heart disease and decrease the risk of stroke. Fish oil can help to improve skin conditions such as psoriasis and can reduce inflammation providing relief for those who suffer with arthritis. They also can help to stabilize blood sugar and balance mood. Some preliminary studies are showing that fish oils can prevent certain cancers. Other studies such as this one demonstrate that fish oil supplementation can decrease cancer recurrence and improve survival rates.
There are also many benefits for pregnant and breastfeeding women. Fish oils consumed during pregnancy can help to reduce allergic symptoms, such as eczema, in babies in the first year of life. See this study for more info. Some sources suggest that fish oil supplementation can reduce the chances of premature labour. Essential fatty acids are needed for the growth and development of the fetus.
And what about kids? Dietary changes along with fish oils can help improve symptoms of Attention Deficit Disorder. Specifically, EPA supplementation may help to reduce aggressive behavior in children. DHA is needed for brain development in the early years of life, and may benefit retinal, visual, learning, and memory function. We see more and more formula or foods marketed to parents, for kids, with added DHA and EPA. However, before the age of two children need DHA in higher doses than EPA. For this age group EPA should be greatly reduced.
You might be wondering, why not just suggest that we eat more fish? That is a valid question, and increasing consumption is important for people who eat fish less than once a week. A 100g serving of fish can provide anywhere between 200mg to 2000mg of omega-3 oils, depending on the type of fish. The best choices are ocean water fish like mackerel, herring and salmon. The down side is that these days our waters are so contaminated, that eating fish every day is NOT recommended. Fish oil supplements from a reputable company like Nordic Naturals or Carlson Labs have the benefit of being distilled without the use of chemicals and are third party tested. In this way we can get our daily dose of EPA and DHA without the worry of ingesting harmful PCB’s, mercury and other heavy metals.
There is so much to say about the benefits of fish oils and not enough space on this blog! Your naturopathic doctor or nutritionist can give you more information on the type of fish oil and dosages based on your health care needs.
