Fish Oil (Omega3 PUFA’s) benefits, risks and is it right for you?

What do fish oil supplements contain?

Omega-3 PUFA are polyunsaturated fatty acids, and contain eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the long chain members of the omega-3 family (Ye & Ghosh, 2018).

Benefits of Omega 3’s

Fish oils are rich in omega-3 PUFA with protective functions for the heart, liver, and brain. Omega-3 PUFA, especially EPA and DHA inhibit the production of pro-inflammatory eicosanoids helping to reduce inflammation in the body. Current literature suggests that chronic low-grade inflammation is a primary causative factor behind chronic diseases like cardiovascular diseases. (Ye & Ghosh, 2018). Research demonstrates that moderate fish oil consumption decreases the risk of major cardiovascular event (Peter, Chopra & Jacob.2013).

Potential Risks of Supplementation:

Although there is evidence that the consumption of Omega 3 found in fish oil can be beneficial. Here are some of the potential risks of taking too much Omega 3:

Altered platelet function which can lead to excessive bleeding and wounds may take longer to heal.
Inflammation is the body’s immediate response to infection or injury and invades pathogens and aids in the repair of damaged tissue (Clader, 2003). Too great of a reduction in inflammation can reduce your body’s protective response against bacteria, virus and fungal pathogens. Intake of 0.9–9.4 g/day of EPA and 0.6–6 g/day of DHA was linked to an impairment of immune responses (Ye & Ghosh, 2018).
Omega 3 are both helpful or detrimental depending on your current health conditions. It is very important to talk to your doctor prior to supplementing with fish oil.

Omega 3 in a practical sense:

In many cases for those who eat a well balanced diet that includes fish, the recommended amount of omega 3 for cardio protection are consumed. Below are the recommendations for consumption per day (Peter, Chopra & Jacob.2013) :

For primary prevention in those without any cardiovascular risks, the target DHA and EPA consumption level is at least 500 mg/d. This can be achieved through two servings of a cold-water seafish, such as salmon, per week.
For secondary prevention, 1 gm/day in patients with coronary heart disease (CHD).
In patients with hypertriglyceridemia, 3-4 gm/d of DHA and EPA which has been shown to lower triglyceride levels by 20-50%, and also achieve anti-platelet and anti-inflammatory effects.

To put it into perspective, 3 oz of salmon contains 1.8 grams of Omega 3 per 3 oz and Albacore tuna has 1.5 grams per 3 oz. This is well above the recommended level for primary prevention and over the 1g/day for those with CHD.

References

Calder, P. (2003). n−3 Polyunsaturated fatty acids and inflammation: From molecular biology to the clinic. Lipids. 38. 343-52. 10.1007/s11745-003-1068-y.

Peter, S., Chopra, S., & Jacob, J. J. (2013). A fish a day, keeps the cardiologist away! - A review of the effect of omega-3 fatty acids in the cardiovascular system. Indian journal of endocrinology and metabolism, 17(3), 422–429. doi:10.4103/2230-8210.111630

Ye, J., & Ghosh, S. (2018). Omega-3 PUFA vs. NSAIDs for preventing cardiac inflammation. Frontiers in cardiovascular medicine, 5, 146. doi:10.3389/fcvm.2018.00146