The verdict is more friend than foe,especially when the fish oil comes from food sources rather than supplements.

　　Omega-3s in Balance

　　What makes fish oil so special?It’s packed with omega-3 fatty acids,essential nutrients that our bodies cannot produce on their own and must obtain from food.

　　The two key omega-3 fatty acids are docosahexaenoic acid(DHA)and eicosapentaenoic acid(EPA),found abundantly in fatty fish like salmon,mackerel,and sardines.Certain plants,such as flaxseeds,chia seeds,walnuts,pumpkin seeds,and canola oil,are rich in another omega-3 fatty acid called alpha-linolenic acid,which the body can convert to DHA and EPA.

　　Omega-3 fatty acids play crucial roles in brain function,normal growth and development,and inflammation management.A lack of these fatty acids has been linked to various health issues,including cardiovascular disease,some cancers,mood disorders,arthritis,and more.However,taking high doses doesn’t necessarily translate to better health or disease prevention.

　　The Fish Oil Supplement Debate

　　Fish oil supplements have been widely marketed as a convenient way to protect the heart,reduce inflammation,improve mental health,and extend life.This has led to Americans spending over$1 billion annually on these over-the-counter supplements.Food companies have also jumped on the bandwagon,adding fish oil to a variety of products,including milk,yogurt,cereal,chocolate,cookies,and juice.

　　However,the evidence for fish oil’s heart health benefits is mixed.A study published in November 2018 in theNew England Journal of Medicinefound that omega-3 fatty acid supplements did not reduce heart attacks,strokes,or deaths from heart disease in middle-aged men and women without known heart disease risk factors.Similarly,earlier research from 2013 published in the same journal reported no benefit for people with heart disease risk factors.

　　Interestingly,when researchers focused on subgroups of people who don’t eat fish,the results suggested that these individuals might reduce their cardiovascular risk by taking a fish oil supplement.

　　The evidence linking fish oil to cancer prevention is inconsistent.Most research,including the 2018 study mentioned earlier,has not shown a reduced cancer risk.However,some earlier studies suggested that diets high in fatty fish or fish oil supplements might lower the risk of certain cancers.

　　Take-Home Message

　　How food and its components affect the body remains largely mysterious,making the use of supplements for anything other than treating a deficiency questionable.

　　Despite mixed study results,eating fish and other seafood should still be considered a healthy dietary strategy.If the benefits of eating seafood were solely attributed to omega-3 fats,then taking fish oil pills could be a viable alternative to consuming fish.However,it’s more likely that the full range of fish fats,vitamins,minerals,and other supporting molecules are necessary for health,rather than just the isolated EPA and DHA.

　　This principle applies to other foods as well—taking a handful of supplements is no substitute for the wealth of nutrients found in fruits,vegetables,and whole grains.

　　What Should You Do If You Currently Take Fish Oil?

　　If your doctor has prescribed fish oil supplements—they are an approved and effective treatment for high blood triglyceride levels—continue to follow their advice until you have a discussion about the benefits and risks.

　　If you’re taking fish oil on your own because you believe it’s beneficial,it might be time to reconsider.If you don’t eat fish or other seafood,you could benefit from a fish oil supplement.Alternatively,you can get omega-3s from sources like ground flaxseed,flaxseed oil,chia seeds,walnuts,canola oil,and soy oil.Consuming one to two servings of these per day can help you avoid an omega-3 deficiency.