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Obtaining adequate levels of omega-3s through diet alone can be (7): 30. Retrieved from: http://www.bcms.org/SAM/2024/
challenging. Hence, supplementation with fish oil, krill oil or algae oil SAMJul2024/mobile/index.html
are great options. However, most supplements contain less than 1g of 4. Sokoła-Wysoczańska E., Wysoczański T., Wagner J., Czyż K.,
EPA and DHA, which vary from batch-to-batch, and may contain high Bodkowski R., Lochyński S., Patkowska-Sokoła B. Polyunsatu-
levels of unhealthy saturated fatty acids as well as oxidized lipid products. rated Fatty Acids and Their Potential Therapeutic Role in Car-
Therefore, it would be best to use omega-3s prescribed by your physician diovascular System Disorders-A Review. Nutrients. 2018 Oct
as they are usually purest. Some studies have also shown that a higher 21;10(10):1561. doi: 10.3390/nu10101561
concentration of EPA is more beneficial for cardiac health. 13-14 5. Office of Dietary Supplements. Omega-3 Fatty Acids. Nation-
There are varying guidelines for the recommended dietary intakes. al Institutes of Health. 2022. Retrieved from: https://ods.
The 2015-2020 Dietary Guidelines for Americans recommends eight od.nih.gov/factsheets/Omega3FattyAcids-HealthProfession-
ounces of varied seafood weekly, providing an average of 250mg of EPA al/#h2
and DHA daily.5 The American Academy of Nutrition and Dietetics 6. Rimm E.B., Appel L.J., Chiuve S.E., Djoussé L., Engler M.B.,
suggests consuming two or more servings of fatty fish per week to pro- Kris-Etherton P.M., Mozaffarian D., Siscovick D.S., Lichten-
Omega-3 Fatty Acids: Nothing Fishy About the Benefits vide at least 500mg of EPA and DHA per day. The American Heart stein A.H. Seafood long-chain n-3 polyunsaturated fatty acids
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Association recommends a consumption of “one to two seafood meals and cardiovascular disease: a science advisory from the Ameri-
By Philip Makedon, MEd, MLS(ASCP); Cooper Allenbrand, BS, BA; and Ramaswamy Sharma, MS, PhD
per week to reduce the risk of congestive heart failure, coronary heart can Heart Association. Circulation. 2018 Jul 3;138(1):e35-47
disease, ischemic stroke, and sudden cardiac death” and up to 4g daily 7. Natural Standard Research Collaboration. Omega-3 fatty acids,
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You have certainly heard of a friend or family member taking fish oil • Liver Health: Omega-3s lower fat synthesis in the liver, change of omega-3s to reduce triglyceride levels. When used daily and as rec- fish oil, alpha-linolenic acid. Medline Plus. 2005 Aug. Retrieved
supplements for their potential health benefits, and you may be wonder- metabolism such that triglyceride production is reduced, and ommended, high-quality omega-3 containing (i.e. fish oil) supplements from http://web.archive.org/web/20060503222604/http://
ing if you should take them, too. Do they benefit your body? How much enhance liver function in patients with non-alcoholic fatty liver that contain no more than 5g of EPA and DHA are considered safe by www.nlm.nih.gov/medlineplus/print/druginfo/natural/patient-
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should you take? Is there a limit beyond which it is not safe? How can disease (NAFLD), as shown by a decrease in several stress-related the FDA. Some common side effects are typically mild and can include fishoil.html
you avoid that fishy smell when you burp? markers such as ALT, AST and GGT. Conversely, poor liver func- an unpleasant taste, “fishy” breath, nausea and gastrointestinal discom- 8. Makaje N., Ruangthai R., Sae-Tan S. Effects of Omega-3 Supple-
Fish oil has been considered to be beneficial because it is rich in omega- tion has been associated with a decreased level of omega-3s. fort. Some of these side effects can be mitigated when taking fish oil mentation on the Delayed Onset Muscle Soreness after Cycling
3 fatty acids such as alpha linoleic acid (ALA), docosahexaenoic acid • Lung Health: Omega-3s, especially DHA, has been shown to appropriately, most often by taking the fish oil supplement during a meal. High Intensity Interval Training in Overweight or Obese Males.
(DHA) and eicosapentaenoic acid (EPA), essential nutrients our bodies reduce inflammation in the lung, which is associated with chronic Importantly, fish oil also has the potential to interact with anticoagulant J Sports Sci Med. 2024 Jun 1;23(2):317-325. doi: 10.52082/
cannot produce.1 While ALA is often consumed as part of the Standard obstructive pulmonary disease (COPD), and improve lung func- medications; therefore, it is recommended to consult your doctor before jssm.2024.317
American Diet and can be converted to DHA and EPA, direct consump- tion. starting fish oil supplements. 9. Shawl M., Geetha T., Burnett D., Babu J.R. Omega-3 Supple-
tion of the more beneficial and potent DHA and EPA is recommended.2 • Eye Health: Low levels of omega-3s as compared to omega-6 fatty mentation and Its Effects on Osteoarthritis. Nutrients. 2024 May
Omega-3s are helpful in lowering inflammation in our bodies. Inflam- acids are associated with an increased risk of age-related macular 28;16(11):1650. doi: 10.3390/nu16111650
mation is a fire within our bodies caused by white blood cells to protect us degeneration. High levels of omega-3s, especially EPA, are asso- 10. U.S. Department of Agriculture, Agricultural Research Service.
from foreign material that enters our bodies.3 Normally, the fire is extin- ciated with lower risk for both dry and wet age-related macular Philip Makedon, MEd, MLS(ASCP), is a medical student at the 2016. Retrieved from: https://ods.od.nih.gov/pubs/usdandb/
guished as soon as the foreign entity is disposed of and the body heals; degeneration. University of the Incarnate Word School of Osteopathic Medicine, ALA-Food.pdf
however, in some of us, inflammation occurs continuously, damaging our • Cartilage, Bone and Muscle Health: Omega-3s reduce osteo- Class of 2026. He is passionate about healthy living and has a 11. U.S. Department of Agriculture, Agricultural Research Service.
own cells. Long-term inflammation is implicated in various health condi- arthritis and rheumatoid arthritis characterized by joint swelling, special interest in hematopathology and transfusion medicine. 2016. Retrieved from: https://ods.od.nih.gov/pubs/usdandb/
tions including heart disease, depression, multiple sclerosis, several types of pain, morning stiffness and inflammation. Omega-3s also help DHA-Food.pdf
cancer, rheumatoid arthritis, psoriasis, migraine headaches, lupus, Crohn’s improve muscle strength, decrease pain, and enhance recovery Cooper Allenbrand, BS, BA, is a dedicated medical student at the 12. U.S. Department of Agriculture, Agricultural Research Service.
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disease, ulcerative colitis and many others. Importantly, inflammation from delayed onset muscle soreness after high intensity interval University of the Incarnate Word School of Osteopathic Medicine, 2016. Retrieved from: https://ods.od.nih.gov/pubs/usdandb/
increases with aging. Nutrition researcher and omega-3 expert, Dr. Wil- training exercises in overweight/obese people. 8-9 Class of 2026. Committed to health optimization and equity, he EPA-Food.pdf
liam Harris, uses the following analogy to describe omega-3’s anti-inflam- Foods that are rich in omega-3s include “SMASH,” an acronym for is particularly interested in physical medicine & rehabilitation and 13. Brinton E.A., Mason R.P. Prescription omega-3 fatty acid prod-
matory effects: “Fish oil is an oil, and you think about oil in your car and cold-water fish (Salmon, Mackerel, Anchovies, Sardines and Herring), family medicine, aiming to make a significant impact in these fields. ucts containing highly purified eicosapentaenoic acid (EPA).
having enough oil in the engine to lubricate all the cylinders as they go up walnuts, flaxseeds, microalgae oil and bioengineered plants. Lower fat Lipids Health Dis. 2017 Jan 31;16(1):23. doi: 10.1186/s12944-
and down.” Omega-3s reduce the “friction” (inflammation) that can occur content fish such as shrimp, lobster, tilapia, cod, perch, bass and many Ramaswamy Sharma, MS, PhD, is a Professor of Histology and 017-0415-8
in our “engines,” and thereby improve our quality of life. Dietary supple- lake fish contain low amounts of omega-3 fatty acids. Below is a quick Pathology at the University of the Incarnate Word School of Osteopathic 14. Sherratt S.C.R., Mason R.P., Libby P., Steg P.G., Bhatt D.L. Do
mentation with omega-3s has been shown to improve:7 reference table: 10-12 Medicine. He is interested in delineating the multiple molecular and patients benefit from omega-3 fatty acids? Cardiovasc Res. 2024
• Brain Development and Function: Omega-3s are involved in cellular roles of melatonin in maintaining our quality of life. Feb 17;119(18):2884-2901. doi: 10.1093/cvr/cvad188
the development and maintenance of the structure and function 15. Williamson L. Are you getting enough omega-3 fatty acids?
of nerve cells. Several studies have documented its benefits in Foods (Source: USDA) Grams per serving References: American Heart Association News on Heart.org. 2023 Jun 30.
enhancing cognition, reducing depression, aggression, stress, mood DHA EPA ALA 1. Sears B. What are the real differences between EPA and DHA? Retrieved from: https://www.heart.org/en/news/2023/06/30/
disorders, anorexia and other psychiatric disorders, preventing Salmon, Atlantic, farmed, cooked, 3 ounces 1.24 0.59 Psychology Today. 2012, April 1. Retrieved from: https://www. are-you-getting-enough-omega-3-fatty-acids
dementia, and in reducing the frequency of seizures in intractable Herring, Atlantic, cooked, 3 ounces 0.94 0.77 hsph.harvard.edu/nutritionsource/omega-3-fats-and-seafood/ 16. Klemm, S. What are omega-3 fatty acids? Academy of Nutrition
epilepsy. Omega-3s consumed during pregnancy may also help in 2. The Nutrition Source. Omega-3 Fatty Acids: An Essential Con- and Dietetics. 2024, May 17. Retrieved from: https://www.
later cognitive development of children. Sardines canned in tomato sauce, drained, 3 ounces 0.74 0.45 tribution. Harvard T.H. Chan School of Public Health. 2022. eatright.org/health/essential-nutrients/fats/what-are-omega-3-
• Cardiovascular Health: Omega-3s can help regulate fat metab- Mackerel, Atlantic, cooked, 3 ounces 0.59 0.46 Retrieved from: https://nutritionsource.hsph.harvard.edu/what- fatty-acids
olism and maintain healthy cholesterol levels, lower triglyceride Flaxseed oil, 1 tbsp 7.26 should-you-eat/fats-and-cholesterol/types-of-fat/omega-3-fats/ 17. U.S. Food and Drug Administration. Advice about eating fish.
levels, and slow blood clot formation, thereby decreasing the risk English walnuts, 1 ounce 5.06 3. Tomlinson G.M., Bhattacharya A., and Sharma R. Inflammation: 2024, March 3. Retrieved from: https://www.fda.gov/food/con-
for high blood pressure and heart attacks. Dousing the fire within. San Antonio Medicine, 2024, July, 77 sumers/advice-about-eating-fish

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