Ask The Experts

Why do people take “fish-oil” supplements and what are they? How do they help prevent heart disease?

Submitted by: SarahT

Fish Oil supplements have become a very popular way to include Omega-3 in the diet (along with clever marketing), and so the question becomes, “Why do people want more Omega-3?”

The Omegas

Omega-6 and Omega-3 fatty acids are considered “essential” in our diets because we do not manufacture them in our body. Omega-6 fatty acids produce inflammatory reactions in our bodies while Omega-3 fatty acids have anti-inflammatory effects.  Both are essential for different purposes.  Omega-6, with its inflammatory properties, supports the immune system in fighting off infections while Omega-3 keeps things in balance, making sure inflammation doesn’t get out of control. 

The American Diet

Omega-6 is found in vegetable oils and Omega-3 is made only by plants.  Plants synthesize these fatty acids and then small animals eat the plants, and then large animals eat the smaller animals and then humans eat the animals. Ideally.  However, much of the commercialized animal foods we eat today (e.g. corn raised beef, farm raised fish) do not feed on plants.  In the past (prior to 1950) the ratio between Omega-6 and Omega-3 was approximately 1:1, but because of drastic shifts in our diets, the ratio has become an astounding 20:1, with Omega-6 amounts spinning out of control.  As a result, Americans are seriously lacking in Omega-3.

Why We Need Omega-3

Dr. Andrew Stoll has written an excellent book called The Omega-3 Connection and alludes to the theory that Omega-3 deficiency may play a big part in modern day depression, postpartum depression, heart disease, bipolar disorder, and a decreased rate of brain growth.  These are all potential effects of the over consumption of Omega-6 and the deficiency of Omega-3 in the standard American diet. 

What To Do About It and Why Fish Oil

The best food sources for Omega-3 include grass-fed meat and wild salmon. Grass-fed meat can be found at some farmers’ markets or in some Whole Foods grocery stores.  Wild Salmon is not in season right now but can be purchased online from Vital Choice.

The crucial part of getting adequate levels of Omega-3 is finding brands that are good quality - otherwise you won’t get the benefits.  Here are a few good brands that Dr. Stoll recommends:

Omega-Brite: 90% Omega-3 fatty acids
Nordic Naturals: 50% Omega-3 fatty acids
Trader Joe’s Hi Potency Omega-3 EPA: 50% Omega-3 fatty acids
*Generally the higher the EPA ratio to DHA the better (Usually from 1.5:1 up to 7:1)

Thanks for an excellent question!
Catherine