Fish oil might just be the ocean's gift to health, with almost the entire health and fitness industry screaming its benefits from the rafters. But what is it about fish oil that makes it such a star in the supplement world? Omega-3 fatty acids, particularly EPA and DHA, are the stars of the show. They play a pivotal role in keeping our bodies in top shape in more ways than one. DHA is integral to brain health, playing a crucial role in the structure and function of brain cells. It supports cognitive functions, memory, and emotional well-being. DHA is also vital for the development of the brain and visual systems in infants. The most cited study I found on the impact of DHA on brain health is titled "Health benefits of docosahexaenoic acid (DHA)". The study highlights that DHA is essential for the growth and functional development of the brain in infants and is required for the maintenance of normal brain function in adults. The inclusion of DHA in the diet has been linked to improved learning ability, while deficiencies in DHA are associated with learning deficits. The study also discusses the importance of DHA in the prevention and management of various health conditions, including cognitive decline and neurodegenerative diseases. EPA, on the other hand, is primarily associated with its anti-inflammatory properties. It helps combat systemic inflammation by producing eicosanoids, which have anti-inflammatory effects. EPA also contributes to heart health by improving blood flow, reducing triglycerides, and potentially lowering the risk of heart disease. The most interesting study I found on EPA was this study published in the Atherosclerosis Journal in 2008 that looked at the effect of EPA supplementation in people who already had high cholesterol and found that supplementing with EPA led to a significant reduction in coronary events, especially among individuals with high triglyceride levels and low HDL cholesterol.

Now, while the promise of improved cardiovascular health, sharper cognition, and a more robust inflammatory response might sound like a the holy grail, it's worth navigating these waters with a bit of skepticism. In true Louro Training fashion, let’s dive in and see if this supplement can withstand the spotlight and find it’s way into the Louro household supplement cabinet.

Triglyceride Takedown

Triglycerides are a type of fat found in the blood, and high levels can increase the risk of heart disease. Omega-3 fatty acids in fish oil have been shown to reduce triglyceride levels significantly. They do this by decreasing the rate at which triglycerides are formed in the liver and increasing the rate at which they are broken down. This is particularly important for individuals with hypertriglyceridemia, AKA, high triglycerides. However, it's worth noting that some studies have observed an increase in LDL cholesterol (often termed as "bad" cholesterol) with fish oil supplementation. The increase in LDL is not entirely understood but is thought to be related to the body's increased production of LDL as it breaks down triglycerides. It's essential to monitor these levels and consider the overall impact on cardiovascular risk, as the reduction in triglycerides and potential improvements in other lipid parameters might outweigh the temporary rise in LDL.

Inflammation:

Chronic inflammation is a root cause of many diseases, including heart disease. Omega-3 fatty acids exhibit potent anti-inflammatory properties. They do this by competing with omega-6 fatty acids (which can promote inflammation) for the same enzymes, resulting in the production of less inflammatory and more anti-inflammatory eicosanoids. This shift can help reduce systemic inflammation and the associated risk of various chronic diseases.

Fish oil's anti-inflammatory action is also linked to the inhibition of nuclear factor kappa B (NF-κB) pathways, a key player in the inflammatory process. By modulating this pathway, omega-3 fatty acids can decrease the expression of various inflammatory genes and, consequently, the production of inflammatory cytokines and other mediators.

The study "Omega-3 supplementation lowers inflammation in healthy middle-aged and older adults: A randomized controlled trial" published in 2012, found that omega-3 supplementation decreased serum cytokine production (a key inflammatory marker) and lowered depressive symptoms in sedentary, overweight middle-aged and older adults.

By understanding these underlying scientific principles, we can appreciate the depth of the impact that omega-3 fatty acids from fish oil can have on our health, particularly regarding heart health, lipid management, and inflammation control.

Navigating the Waters of Omega-3 Intake:

While the sea of benefits from omega-3 fatty acids is vast, it's crucial to navigate these waters with awareness of how much is too much. The upper limit of omega-3 fatty acid intake isn't universally defined, highlighting the need for individualized consideration based on health conditions, dietary sources, and whether omega-3s are consumed through diet or supplements.

Although the Food and Nutrition Board of the U.S. Institute of Medicine hasn't set a strict upper limit, it recommends an Adequate Intake (AI) of 1.6 grams per day for men and 1.1 grams per day for women from food sources. The American Heart Association advises that patients with coronary heart disease consume about 1 gram of EPA and DHA per day, ideally from oily fish, while noting that fish oil supplements are an alternative under medical guidance.

For the general populace, consuming up to 3 grams of omega-3s daily from a combination of food and supplements is deemed safe. However, exceeding this amount may elevate the risk of bleeding and should be pursued only with a healthcare provider's oversight, especially since omega-3 supplements can interact with medications like blood thinners, influencing blood clotting.

Vitamin A Overboard: Navigating the Nutrient Seas

Fish oil can also tip the scales with vitamin A levels, steering you towards hypervitaminosis A if you're not careful and is not something you want to deal with. The symptoms include:

-Skin changes: Skin can become dry and itchy, and there may be a yellowish tint to the skin, particularly seen on the palms and soles. In severe cases, the skin might peel or crack.

-Vision changes: Early signs of toxicity can include blurred vision or other vision changes, as vitamin A is crucial for eye health.

-Gastrointestinal symptoms: Nausea, vomiting, loss of appetite, and abdominal pain are common gastrointestinal symptoms of vitamin A toxicity.

-Neurological symptoms: Headaches, dizziness, and increased intracranial pressure can occur, potentially mimicking conditions like a brain tumor. In severe cases, this can lead to dizziness, nausea, headaches, and even coma.

-Bone and joint pain: Chronic toxicity can lead to bone and joint pain, and with long-term excessive intake, there's an increased risk of osteoporosis and bone fractures.

-Liver damage: Vitamin A is stored in the liver, and excessive amounts can lead to liver abnormalities, including liver enlargement and potential liver failure.

-Birth defects: Pregnant women need to be especially cautious, as high levels of vitamin A can lead to birth defects.

It's important to note that vitamin A toxicity is relatively rare and usually occurs due to excessive intake of vitamin A supplements rather than dietary intake from food sources. If you suspect you're experiencing symptoms of vitaminosis A, it's crucial to seek medical advice promptly.

Not All Fish Oils Are Created Equal

The vast ocean of options available on the market means that understanding what's on the label is crucial to ensuring you're getting the beneficial omega-3 fatty acids your body needs, particularly EPA and DHA. Here's a deep dive into what you should look for to hook the best fish oil supplement.

The first figure to look for on a fish oil supplement label is the total omega-3 fatty acid content. This number should be prominently displayed and represents the combined amount of omega-3s in each serving. However, the total omega-3 content is just the surface; you'll need to dive deeper to understand the specifics of EPA and DHA content.

As mentioned earlier, EPA and DHA are the most beneficial types of omega-3 fatty acids found in fish oil. When examining the label, check how much of the total omega-3 content is made up of EPA and DHA. These amounts can vary significantly between supplements. High-quality fish oil will have a substantial proportion of its omega-3 content from EPA and DHA.

The form of omega-3s in the supplement is also essential. Look for fish oils where the omega-3s are in triglyceride or re-esterified triglyceride form, as these are more similar to natural fish oil and can be better absorbed by your body compared to the ethyl ester form.

Purity is another critical factor. A reputable fish oil should have undergone molecular distillation or another purification process to remove contaminants like mercury, PCBs, and dioxins. Check the label for certifications or third-party testing from organizations like the International Fish Oil Standards (IFOS) to ensure the product meets strict purity and freshness standards.

By understanding these label nuances, you can make an informed choice, ensuring that your fish oil supplement not only supports your health but also aligns with your values regarding environmental sustainability and purity. Remember, the sea of supplements is vast, but with the right knowledge, you can navigate it to find the treasure that is high-quality fish oil.

If you want to save yourself the trouble of reading labels, here is the one that we get: Carlson Fish Oil. We choose to go with the actual oil because it’s more cost effective as well as it’s easier to get the dose of EPA and DHA that we are looking to get. 2 teaspoons rather than a whole bunch of pills.

To encapsulate our deep dive into the world of fish oil, it's a blend of potential health boons and areas where a little bit of caution is warranted. Fish oil, rich in omega-3s like EPA and DHA, offers a treasure trove of potential benefits for heart health, inflammation reduction, and possibly cognitive function. Like any supplement voyage, it's about steering with knowledge and moderation.

As we sail through the ocean of nutritional supplements, it's crucial to remember that the waters are not always clear and that what works for one may not work for another. With fish oil, as with any supplement, the key is to remain as informed as possible, to always be skeptical of the hype, and to always consider your individual health needs and goals. Whether fish oil will be your vessel to better health or just another passing trend depends on navigating these waters with care, consideration, and a healthy dose of scientific insight.

Until Next Time,

Jake Louro

Louro Training