 Labs across the country are discovering that the benefits of fish oil—long known to be good for your heart—may also help with rheumatoid arthritis, eye disease and depression. Other research, still preliminary, has looked for a possible connection between fish oil and asthma, dementia, diabetes, inflammatory bowel disease, lupus, osteoporosis and kidney disease.
How can one substance do so much? One thing many of these conditions have in common is inflammation. And what researchers are learning is that fish oil may both decrease some inflammatory molecules and increase anti-inflammatory molecules, according to Abdhish Bhavsar, M.D., a retina specialist and clinical correspondent for the American Academy of Ophthalmology.
Netting Health Benefits
Fish oil is a rich natural source of two omega-3 fatty acids: EPA and DHA. You can boost your intake of these healthy fats by eating fish at least twice a week or turning to fish oil supplements as an option. Here’s what we know about their benefits:
- Heart disease. The omega-3s in fish oil help decrease triglycerides, slow the buildup of fatty deposits in arteries and reduce clotting—all actions that decrease the risk of having a heart attack. But even if you have one, fish oil might keep you from dying, says Carl Lavie, M.D., medical director of preventive cardiology at Ochsner Medical Center in New Orleans. He explains that after a heart attack “you want blood flow to start coming back. But when it does, a lot of times there’s a dangerous rhythm disturbance.” Fish oil helps counter that tendency.
- Rheumatoid arthritis. Several small studies have found that fish oil can help reduce joint swelling, morning stiffness and the need for powerful corticosteroid drugs. One study found that the benefits were enhanced when people taking fish oil supplements also consumed olive oil, another type of healthy fat (Nutrition, February 2005).
- Macular degeneration. Age-related macular degeneration (AMD) is the leading cause of vision loss in people over 60. In a recent large, long-term study, a diet high in DHA was associated with reduced progression to advanced AMD (British Journal of Ophthalmology, September 2009).
- Depression. “The brain is mostly fat, so by giving more healthy fat to the brain, you improve its general health status,” says David Mischoulon, M.D., associate professor of psychiatry at Harvard Medical School. “In countries where people eat a lot of fatty fish, there seem to be lower rates of depression.” The omega-3s in fish oil can actually get inside brain cells. “There, they interact with some of the machinery inside the cells, perhaps similarly to a standard antidepressant medication,” Mischoulon says.
Fishing for Information
Typical daily doses of EPA/DHA are 500 mg for healthy individuals and 1,000 mg for those with heart disease, AMD or depression. Larger doses of EPA/DHA—2,000 to 4,000 mg daily—are often recommended for people with high triglycerides or rheumatoid arthritis, but only under a doctor’s guidance.
The most common side effects are mild gastrointestinal problems, such as diarrhea, heartburn and bloating. At high doses, fish oil may interact with certain medicines, including blood thinners, so talk to your doctor before starting supplements if you’re on medication.
Catch of the Day
Publix GreenWise Market Fish Oil supplements are a high-quality, all-natural choice with no added chemicals, fillers or lubricants. Look for them in the vitamin section of your neighborhood Publix.
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