Fantastic Fish Oil

As a naturopath, my first line of action with anyone who comes to see me is to address their diet, since we quite literally are what we eat. The next step might be to recommend some supplements. Fish oil is one of those supplements that practically everyone can benefit from. I really like that it’s food-based, which makes it very safe for young children, pregnant women, and even the elderly. What can fish oil do for you? Read on to find out!

Our modern diets are often deprived of healthy fats and essential fatty acids. As the name implies, essential fatty acids (or EFAs) are essential to life. They are needed for the healthy functioning of our brains, our eyes, our immune systems, and vital processes such as hormone production. Every cell in our body needs EFAs on a daily basis!

Fish oils are a type of fat called polyunsaturated. These oils are liquid at room temperature and remain so even when refrigerated. They are often referred to as “good” fats. Fish oils contain two omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Now there’s a mouthful – no wonder we use the short forms! These omega-3 fatty acids have many benefits for the heart and vascular system. Studies show that they can help decrease blood pressure, prevent abnormal heart rhythms, and may reduce the risk of death due to cardiovascular heart disease. 

Omega-3 oils found in fish are anti-inflammatory, meaning that they can help reduce inflammation. This is significant because many chronic conditions stem from long-standing inflammation in the body. Interestingly, studies show that fish oils can help counteract some of the harmful effects of pollution, likely due to their anti-inflammatory effect.

Pregnant and breastfeeding women can also take fish oils. Essential fatty acids are needed for the growth and development of the fetus. Specifically, omega-3 fats are needed for the formation of healthy retinal, heart, and brain tissue. Supplementation may help increase a baby’s birth weight and the length of time the baby remains in the womb. Fish oils consumed during pregnancy appear to reduce allergic conditions in children, such as asthma and eczema. And since DHA and EPA pass through mother’s milk, these essential nutrients can benefit the baby as well. DHA is very important for brain development in the first two years of life and may benefit visual, learning, and memory function.

For some children, dietary changes along with fish oils can help improve behavior in ADHD (attention deficit hyperactive disorder). Specifically, supplementation may help reduce aggressive behavior in children. 

You might be wondering, why not just eat more fish? That is a valid question, and increasing consumption is important for people who eat fish less than once a week. A 100 g serving of fish can provide anywhere between 200 mg to 2,000 mg of omega-3 oils, depending on the type of fish. The best choices are ocean water fish like mackerel, herring, and salmon. 

The downside is that, these days, our waters are so contaminated that eating fish every day is NOT recommended. Large predator fish such as albacore tuna, king mackerel, swordfish, and shark can contain significant amounts of mercury, so if possible avoid consuming these species. Fish oil supplements from a reputable company that are molecularly distilled without the use of chemicals and are third-party tested are ideal. In this way, we can get our daily dose of EPA and DHA without the worry of ingesting harmful PCBs (toxic industrial chemicals found in the environment), mercury, and other heavy metals.

There is so much more to say about the benefits of fish oils but not enough space here. Visit me at BJU’s Center for Family Medicine and Integrative Health Care to find out if fish oil supplementation is right for you.

Dr. Melissa Rodriguez is a naturopathic doctor specializing in integrative medicine. She can help treat chronic issues with natural remedies and provide advice about maintaining a healthy diet and lifestyle. To make an appointment with her, call the BJU Service Center at 4008-919191. 

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