Good morning!
So…fish oil. What does it do (besides smell like fish and make cats
from three blocks over want to come visit)? What are its benefits?
How much should you take, if you take any at all?
Let’s start with what it’s supposed to do for you. I remember my
great grandmother using fish oil supplements when I was a teenager.
She always said it was good for your skin and hair. It sure seemed to
work for Gram – at 86, she had super shiny, strong hair, and lovely
soft skin. Years later, when looking for a way to help keep my aging
cat more comfortable in the winter, the vet recommended fish oil for
both of my darlings to keep their skin from getting dry and itchy.
Their coats are soft and glossy, and they hardly ever scratch
themselves anymore – no more dry skin itches!
So is it for real, or is it a coincidence? Fish oil, a source of
Omega-3 fatty acids, is said to:
-- help lower cholesterol
-- lower your risk of heart disease
-- lower incidences of blood clots
-- decrease your risk of stroke
-- help protect against atherosclerosis
-- decrease risk of stroke
-- increase brain function and mental acuity
-- help improve visual acuity and prevent retinal deterioration
-- help reduce risk of certain forms of cancer
-- encourage softer, more flexible skin
-- contribute to strong, shiny hair and fingernails
-- strengthen the venous system
-- applied topically, help soothe eczema (smells awful, though)
-- soothe arthritis
Does it? Who says? Numerous sources credit fish oil for all manner
of health benfits:
“There is considerable evidence that fish and fish oils are beneficial
to heart health, reduce the risk of cancer, and benefit mental health.
The "active" components of fish oils are eicosapentaenoic acid (EPA),
a polyunsaturated fatty acid with 20 carbon atoms in its backbone, and
docosahexaenoic acid (DHA), a polyunsaturated fatty acid with 22
carbon atoms. Both are members of the omega-3 group of essential fatty
acids. EPA and DHA are found exclusively in marine animals; fatty fish
such as herring, sardines, salmon and fresh tuna are the best
sources.”
Pawlosky, Robert J. Physiological compartmental analysis of
alpha-linolenic acid metabolism in adult humans. Journal of Lipid
Research, Vol. 42, August 2001, pp. 1257-65
“Animal studies have shown that an increase in fat intake can decrease
the number of natural killer (NK) cells found in the blood and spleen.
NK cells are an integral part of the natural immune response to virus
infections and certain types of cancer. Researchers at Oxford
University now report that fish oil significantly decreases NK cell
activity in healthy human subjects”
Thies, Frank, et al. Dietary supplementation with eicosapentaenoic
acid, but not with other long-chain n-3 or n-6 polyunsaturated fatty
acids, decreases natural killer cell activity in healthy subjects aged
>55 years. American Journal of Clinical Nutrition, Vol. 73, March
2001, pp. 539-48
“Recent research has shown that the consumption of high fat meals can
initiate the development of atherosclerotic deposits. This effect can
be substantially reduced by taking fish oil prior to eating such
meals. Omega-3 fatty acids are essential to fetal development and a
deficiency of DHA during gestation can lead to visual impairment and
perhaps, lower intelligence quotients.”
Connor, William E. Importance of n-3 fatty acids in health and
disease. American Journal of Clinical Nutrition, Vol. 71 (suppl),
January 2000, pp. 171S-75S
“Fish oils are excellent sources of EPA (eicosapentaenoic acid) and
DHA (docosahexaenoic acid). EPA and DHA in turn are important
components of cell membranes and as such play a vital role in overall
health. Studies have shown that Greenland Eskimos, who have a very
high intake of fish oils, have a very low incidence of heart attacks,
asthma, diabetes, psoriasis, and allergies. A Dutch study found that
middle-aged men who ate as little as 30 grams of fish per day
(average) reduced heart disease mortality by 50 per cent. A study at
the Harvard Medical School concluded that men who eat fish have a 26
per cent lower risk of death from coronary artery disease than men who
do not eat fish.”
Uauy-Dagach, Ricardo and Valenzuela, Alfonso. Marine oils: the health
benefits of n-3 fatty acids. Nutrition Reviews, Vol. 54, November
1996, pp. S102-S108
“Animal studies have found that fish oil supplementation markedly
reduces the risk of fatal arrhythmias. Fish oils have also been found
beneficial in preventing or treating hypertension, arthritis,
psoriasis, ulcerative colitis, cancer, and certain diabetes- related
complications.”
Simopoulos, Artemis. Omega-3 fatty acids in health and disease and in
growth and development. American Journal of Clinical Nutrition, Vol.
54, 1991, pp. 438-63
[ Note: All of the above are collected at
http://www.oilofpisces.com/generalhealtheffects.html ]
The November 18, 200 issue of “Circulation: The Journal of the
American Heart Association” addressed the subject of Omega-3 fatty
acids:
“Since 2000, the American Heart Association’s dietary guidelines have
recommended that healthy adults eat at least two servings of fish per
week, particularly fish such as mackerel, lake trout, herring,
sardines, albacore tuna and salmon. These fish contain two omega-3
fatty acids – eicosapentaenoic and docosahexaenoic acids (EPA and
DHA). A third kind, alpha-linolenic acid, is less potent. It comes
from soybeans, canola, walnut and flaxseed and oils made from those
beans, nuts and seeds.”
The article went on to suggest that some individuals could benefit
from Omega-3 supplementation, including fish oil.
New guidelines focus on fish, fish oil, omega-3 fatty acids
http://www.americanheart.org/presenter.jhtml?identifier=3006624
Even so, the AHA is cautioning that the findings are not conclusive,
and that further study is needed before the AHA will recommend
supplementation:
Fish Oil May Help Your Heart - TAMMY WEBBER Associated Press Writer
http://www.twincities.com/mld/twincities/living/health/conditions_diseases/heart/3029927.htm
A 1999 study suggests a link between fish oil and decreased risk of
fatal heart attack:
“Epidemiological studies have shown a strong correlation between fish
consumption and reduction in sudden death from myocardial infarction.
The reduction is approximately 50% with 200 mg day(-1)of DHA from
fish. DHA is the active component in fish. Not only does fish oil
reduce triglycerides in the blood and decrease thrombosis, but it also
prevents cardiac arrhythmias.”
Health Benefits of Docosahexaenoic Acid (DHA) by Horrocks LA, Yeo YK
Docosa Foods Ltd, 1275 Kinnear Road,Columbus, OH, 43212-1155, USA,
Pharmacol Res 1999 Sep; 40(3):211-225
http://www.biopsychiatry.com/dha.htm
The University of Wollongong (Australia) is conducting a study to
confirm health benefits of fish oil:
“PhD student in the Smart Foods Centre, Craig Patch, said the
wide-ranging health benefits of fish oil, which is high in omega-3
polyunsaturated fats, are well documented in the prevention and
treatment of cardiovascular disease.”
Why losing weight can be difficult for some . . .and delivering the
health benefits of fish
http://media.uow.edu.au/media/2002/weight.html
See also:
Supplement Watch
http://www.supplementwatch.com/supatoz/supplement.asp?supplementId=124
Omega-3 Fish Oil Concentrate
http://www.baar.com/omega3.htm
Fish Oil
http://www.uoguelph.ca/nhptc/alexis%20fish%20oil.htm
Omega 3 Fatty Acids (Contains a comprehensive reference list)
http://www.carolinasoyproducts.com/Restaurant-Supplies-Frying-Oil/Omega3Fats.htm
Omega 3: Implications in Human Health and Disease
http://www.powerpak.com/CE/omega3/dietitian/lesson.cfm
BBC: Wartime Remedies Back On The Menu
http://news.bbc.co.uk/hi/english/health/newsid_2017000/2017257.stm
How much fish oil should you take?
That depends on whether or not you’re being treated for heart disease
or high cholesterol, and whether or not you’re eating the recommended
two servings of fatty fish (like tuna, mackerel or salmon) a week.
Typically, you should take one teaspoon per 50 pounds of body weight
per day:
“Take one teaspoon for every 50 pounds of body weight daily.”
Cod Liver and Fish Oil
http://www.mercola.com/forms/carlsons.htm
…so if you’re 6 feet tall and 200 pounds, you’re set with four
teaspoons a day, and you don’t have to take all four teaspoons at
once, either. Patricia Bassett, at Bassett’s Health Foods, says that
most people who insist on liquid fish oil break their doses up over
the course of the day, usually taking them with meals or mixing them
with something to make them more palatable.
If you choose capsules, the AHA study suggested 1 to 3 grams (1000mg –
3000mg) daily. Capsules can contain anywhere from 500mg to 1000mg, so
be certain to read your labels carefully!
With respect to fish oil possibly being harmful, I think perhaps the
person you talked to was unclear. I’ve conducted additional research,
and taking fish oil doesn’t appear to be harmful unless you take too
much. Taking * rancid * fish oil, however, could be – if the quality
of the oil has degraded, you’ll get no benefits and may end up sick
besides (and they taste terrible!). I suspect the person you spoke
to was referring to fish oil that had degraded:
“# Check out each jar you buy. Some commercial oils are rancid or have
suffered nutritional losses. Taking them may be worse than taking
nothing.
# If you break open one capsule and it smells strongly of fish (they
all smell a little fishy) or has a painty flavor, you should not take
it. (This means the oil is rancid.)
Fish Oil Can Help Prevent Heart Attacks
http://www.seagrant.umn.edu/seiche/jun.98/art01.html
“Liquid fish oil preparations are often unstable due to rapid lipid
peroxidation with exposure to air.
Liquid fish oils do not have a pleasant taste or odor.”
Biomega-3
http://www.biopathics.com/BioPDFs/Biomega%203.pdf
“Traditionally, fish oil delivery systems have either been simply
liquid triglycerides, like cod liver oil, or encapsulated products
such as fish oil capsules. Liquid fish oil, for obvious reasons of
palatability, has for the most part been abandoned.”
Omega 3: Implications in Human Health and Disease
http://www.powerpak.com/CE/omega3/dietitian/lesson.cfm
This can also happen with capsules, so it’s very important that you
check your supplement very carefully, and stay away from generics or
“cheap” brands:
“If you’ve been reading this newsletter for awhile, or even following
the traditional media recently, you know that fish oil/cod liver oil
have enormous health benefits -- specifically, they are one of the
very few sources of omega-3 with DHA and EPA that Americans are so
desperately lacking In short, as part of a healthy eating plan, it is
essential for nearly every American to include fish oil in their daily
diet.
Just as important, though, is to ensure that the fish oil is of the
highest quality. Otherwise, the benefits will likely be minimized, or
reduced altogether, as the situation with Costco fish oil below
suggests.”
I Now Advise Against Costco Fish Oil Capsules, Urge Caution with Other
Brands – Dr. Joseph Mercola
http://www.mercola.com/2002/nov/2/fish_oil.htm
I’ve found the following fish oil supplements that may interest you:
Carlson’s Liquid Fish Oil
http://www.carlsonlabs.com/productdetail.phtml?prodid=10025836
Coromega Fish Oil Supplement
http://www.coromega.com/index3.html
You can get a free sample of Coromega here:
http://www.coromega.com/index3.html
Omega Rx – 8 oz. liquid
http://www.omega3zone.biz
Beyond those, I’ve been unable to find liquid fish oil outside of
veterinary preparations. I’ve spoken with the staff at both Bassett’s
and Claudia’s (two reputable health food shops in Toledo) and both
told me that liquid fish oil has, by and large, fallen out of favor
because it degrades so rapidly. Staff at both shops recommended that,
if you’re uncomfortable swallowing capsules or are concerned about
absorbtion issues, you should snip open the required number of
capsules to meet your daily dosage, and squeeze the oil into a glass
of orange juice.
I hope you’ve found this helpful! If you need further assistance or
clarification, please ask! I’ll be glad to help!
--Missy
Search terms: [ “fish oil” “health benefits ], [ “fish oil” hair ], [
“liquid fish oil” ] |
Clarification of Answer by
missy-ga
on
26 Mar 2003 11:04 PST
Hello Johnny!
I received a call back from Carlson Labs, in answer to the query of
why their Omega 3 fish oil contained no Vitamin A or Vitamin D. The
representative explained that the vitamins aren't naturally occurring
in their supplement, as they do not use cod liver (which is rich in
these two vitamins) when making their oil.
Carlson's Omega 3 Fish Oil is meant to supplement your intake of Omega
3 fatty acids, to provide the following benefits (re-listed from
above):
-- help lower cholesterol
-- lower your risk of heart disease
-- lower incidences of blood clots
-- decrease your risk of stroke
-- help protect against atherosclerosis
-- decrease risk of stroke
-- increase brain function and mental acuity
-- help improve visual acuity and prevent retinal deterioration
-- help reduce risk of certain forms of cancer
-- encourage softer, more flexible skin
-- contribute to strong, shiny hair and fingernails
-- strengthen the venous system
-- applied topically, help soothe eczema
-- soothe arthritis
So yes, you are still getting the desired benefits from the Carlson's
Omega 3 Fish Oil supplement.
Some fish oils, such as cod liver oil, do contain Vitamins A & D, and
are used typically by people who suffer deficiencies in those
nutrients due to poor eating habits.
If you're eating a balanced diet and taking a regular multi-vitamin
(like Centrum or One-A-Day), you don't need the additional A & D
provided by other supplements containing these nutrients. In fact,
you can make yourself quite ill by ingesting too many supplements
containing these nutrients.
Getting them naturally through your diet is fine, your body can absorb
them properly in their natural state. Overdoing it on the
supplements, however, can be toxic, and it's for this reason that some
fish oil manufacturers either avoid cod liver when making their
supplements, or the strip these vitamins out in the manufacturing
process:
"Pro-vitamin A derived from vegetables and fruit is so safe you cannot
overdose on it. Your body will get 'too much' vitamin A only if you
supplement your diet with fish oil capsules [or animal liver]. Such
overdosing can be toxic and cause adverse symptoms--but you do not
need to worry. It's impossible to OD when you absorb beta carotene in
its natural state."
Health Tips
http://www.hacres.com/healthtips2.asp?tipid=180
"A daily supplement of fish oil is a modern form of called cod-liver
oil. As cod-liver oil - no word here of its qualities - besides
triglycerides also contained a fair amount of vitamin A and -D, modern
fish oil is often manufactured to make the essential fatty acids more
easily absorbable. Fish oil, moreover, is often cleansed of vitamin A
and -D making overdosing with these vitamins from cod-liver oil an
impossibility."
Omega 3
http://www.vitaviva.com/engelsk/produkter/produkter_d.asp?KategoriID=195&topkategori=1
"There is no definitive evidence that vitamin D is effective as a
preventive agent or as a treatment for cancer in humans. Further study
is necessary. The use of vitamin D may be limited by its toxicity.
[...]
"High doses of vitamin D are toxic which may cause an excess of
calcium in the blood. Extreme cases may lead to death." (Ontario)
Vitamin D is the most toxic of all the vitamins. As little as 2,000 IU
a day - only five times required amounts - can be toxic to children."
(McDonald)
"Vitamin D overdose becomes evident in elevated blood calcium levels
causing symptoms of anorexia, nausea and vomiting, polyuria [the
passage of a large volume of urine], polydipsia [chronic excessive
intake of water], weakness, pruritus [itching], and nervousness,
potentially with irreversible calcification of soft tissue in the
kidney and liver. As newer, more highly active forms of vitamin D are
developed, it becomes imperative to monitor even more carefully for
this potential toxicity." (Spencer)
"Large doses of vitamin D also are linked to increased risk for
premature heart attack, atherosclerosis, and possibly kidney stones in
people who are predisposed to kidney problems. Vitamin D overdose
develops over time and there is wide variation among individuals in
their tolerance to toxicity." (Somer)"
Unconventional Therapies - Vitamin D / Cholecalciferol / Calcitriol
http://www.bccancer.bc.ca/PPI/UnconventionalTherapies/VitaminDCholecalciferolCalcitriol.htm
""Serious toxic effects from taking vitamin A supplements are
relatively rare, but side effects such as headache, irritability,
drowsiness, dizziness, itchiness, desquamation and perioral dermatitis
may occur. Megadoses may cause liver damage." (Kaegi)
"Preformed vitamin A is not excreted from the body; doses may
accumulate in the body and liver causing potentially harmful toxicity,
including hemotoxicity." (McDowell)
"Signs and symptoms of vitamin A toxicity include: blurred vision,
bone/joint pain, diarrhea, fatigue, hair loss, nausea, headache,
hypercarotenemia (yellow discoloration of skin from excess beta
carotene; harmless, reverses with discontinuation of vitamin A),
irregular menses, liver enlargement, rashes, scaly skin, vomiting,
swelling, and fluid accumulation." (McDowell)
Patients who received vitamin A experienced various kinds of toxicity:
emotional/personality change, rash, nausea, gastrointestinal distress,
thrombocytopenia, fatigue, bone/joint pain, conjunctivitis, insomnia,
and impotence. (Meyskens)
[...]
"When given high doses or on a long-term basis (as with cancer therapy
or self-medication), retinoids are potentially toxic. In adults, a
single vitamin A dose of 2 million IU can cause acute toxicities of
increased intracranial pressure within 8 to 12 hours, and cutaneous
desquamation in a few days. Adults receiving 50,000 IU daily for
longer than 18 months or 500,000 IU daily for two months can develop
retinoid toxicity." (Loescher)
"Vitamin A toxicity may be difficult to recognize clinically until the
patient is quite ill." (Clinical)
"Doses of vitamin A only slightly in excess of the RDA produce
neurological toxicity in some cases." (Snodgrass)"
Unconventional Therapies - Vitamin A / Retinol
http://www.bccancer.bc.ca/PPI/UnconventionalTherapies/VitaminARetinol.htm
---------------------------------------------------------------
The short of it is that you're still getting the desired benefits from
supplementing your Omega 3 Fatty Acid intake, without the possiblity
of overdosing on Vitamins A & D. As long as you're eating a balanced
diet and possibly taking a good multi-vitamin, additional quantities
of these nutrients are unnecessary and possibly dangerous.
Please do take care of yourself!
If I can be of further assistance, please let me know!
--Missy
|
,
0 Comments
)