Should you take Fish Oil? - 14th Aug 2010

Most people do not consume enough fish in their diets and there is always the debate regarding the issue of mercury content in fish, farmed fish and polluted waters. Fish oil supplements undergo strict testing however there are reasons why some are cheap and the higher quality ones cost more.

There are numerous potential benefits of consuming the long-chain omega-3 fats found in fish oil. There are hundreds of studies which show the positive effects on health and some of these include -

• Cardiovascular benefits such decreased risk of heart disease, heart attacks, abnormal heart rhythms, and stroke. In addition to reducing blood clots and inflammation, fish oil can improve blood vessel elasticity, lower triglycerides and boost HDL ('good') cholesterol and lower blood pressure.
• Benefits for arthritis and inflammatory conditions such as rheumatoid arthritis, raunaud's disease, psoraisis and autoimmune diseases.
• Mental health benefits such as improving and preventing depression, improving memory and reduced risk of developing psychosis or schizophrenia.

Omega-3 fatty acids may also decrease the risk of developing dementia and Alzheimer's disease, improve blood sugar control in diabetics and decrease the risk of childhood asthma. It has also be found that breastfed babies of mothers who consume fish oil may have better eyesight and consuming fish oil during pregnancy may reduce the risk of preterm delivery.

Some studies have also found consuming fish oils can ease period pain, PMS, eczema and inflammatory bowel disease.

When choosing a fish oil supplement, look for the quantity of the active components EPA (for arthritis or cardiovascular problems) and DHA (for brain development and function). The higher of each the better.

In general, 1000-2000mg of omega-3 fish oils per day is a healthy dosage however consult your health care provider for specific recommendations.