We’ve all heard for a long time that fish oil is good for heart health, which is why millions of Americans, including 1 in 5 people Over 60, swallow these golden capsules every day without thinking twice. The intention is good: fish oil contains Omega-3 fatty acidswhich are essential for bodily functions such as energy, blood circulation, hormone production and more.
Although they are naturally found in Fatty fish like mackerel, wild salmon and herring, many people take fish oil supplements as they are an easy way to ensure you are getting enough of this important nutrient. However, more and more research questions whether fish oil supplements are beneficial and whether, in some cases, they cause more harm than good.
Before you start cleaning out your vitamin cabinet, here’s what you need to know about fish oil supplements.
They May Increase Heart Health Risks in Healthy People
A new study published on May 21 in BMJ Medicine found that fish oil supplements, particularly those sold over the counter, can be potentially harmful for some people. The study followed 415,000 people aged 40 to 69 over 12 years, a third of whom used fish oil supplements. Researchers found that participants who didn’t have heart problems and took fish oil had a 13% increased risk of developing atrial fibrillation, an irregular heartbeat that is associated with heart-related complications. Healthy participants who took fish oil also had a 5% higher risk of having a stroke.
On the other hand, the study found that fish oil was associated with 15% lower risk of atrial fibrillation in people who have previously had heart disease.
Most health claims about fish oil supplements are unfounded
A 2023 Study analyzed the labels of more than 2,800 fish oil supplements and found that 2,082 – nearly 74% – made at least one health claim, most related to heart health. Of these, only 399 (19.2%) used a health claim supported by scientific evidence. The study also found “substantial variability” in the dosage of omega-3s in the supplements the researchers tested.
“I see patients in the clinic all the time taking fish oil with the belief that it is helping their heart,” study co-author Dr., associate professor of medicine at the University of Texas Southwestern Medical School, previously told Yahoo Life. “They are often surprised when I tell them that randomized trials have shown no benefit from fish oil supplements on heart attacks or strokes.”
Many over-the-counter formulas are rancid
A 2023 Study who tested 72 over-the-counter fish oil supplements over a six-year period found that most of them were rancid by the time they reached consumers’ cupboards. Like this? In the interval between production and consumption, they oxidized (were exposed to too much oxygen) and became unstable, Michelle Routhensteinpreventative cardiology nutritionist at WholelyNourished.com, who was not involved in the study, told Yahoo Life.
Not only is this bad business, but taking oxidized supplements “can potentially increase LDL cholesterol levels, contributing negatively to heart health,” says Routhenstein. If you’re wondering about the safety of a fish oil supplement you take, she says it could be rancid “if it smells fishy or if you experience digestive discomfort after consuming it, such as burping, indigestion, or diarrhea.”
In general, it is best to store fish oil supplements in a cool, dry, and dark place. You can also freeze them. According to the Arthritis Foundation, this not only helps them last longer, but also allows the fish oil to be digested more slowly, reducing aftertaste.
It’s best to get omega-3s from food
Although research indicates that fish oil supplements do not lower the risk of heart disease, people who eat omega-3-rich seafood one to four times a week are less likely to die from heart disease, according to the National Institute of Health.
“As a general guideline, a daily consumption of 500 milligrams of EPA and DHA is recommended for optimal health and cardiovascular well-being,” says Routhenstein, adding that the fish with the highest content of these nutrients are sardines, salmon, trout and mackerel. If you’re vegetarian, vegan or have a seafood allergy, “it may be beneficial to supplement,” she adds, because plant sources of the nutrient are limited — but can be found in walnuts and flaxseeds.
Fish oil helps improve triglyceride levels and reduces inflammation
Not all fish oil supplements are potentially problematic. Taking high-quality fish oil can help reduce triglyceride levels – a type of fat found in the blood that increases your risk of heart disease and stroke. Fish oil also helps reduce inflammation. According to the Arthritis Foundation, research shows that significantly reduces pain and morning stiffness in people with rheumatoid arthritis, which is an autoimmune inflammatory disease. That said, “benefits versus risks need to be evaluated and recommended on an individualized basis,” says Routhenstein.
They may interfere with certain medications
Fish oil supplements can potentially interfere with blood-thinning medications “like aspirin, coumadin, or Plavix, increasing the risk of excessive bleeding,” notes Routhenstein. Therefore, it is important to speak to your doctor before taking fish oil or any other supplement.
Doctors may prescribe fish oil for some patients
Prescription versions of fish oil are more potent than over-the-counter pills and are considered safer, but they are also more expensive. They may be recommended by doctors for patients who need them, such as those with very high triglyceride levels. “It’s best to consult your healthcare team, including your dietitian who specializes in heart disease, to weigh the risks versus benefits,” says Routhenstein. “If a supplement is recommended, individualized dosing and purchasing from a reputable brand and dispensary are important to ensure efficacy… and potency.”
