Omega-3 oil, commonly present in fatty fish and fish oil supplements, is often said to have health advantages, including the potential to lower the likelihood of heart attacks, dementia, and joint discomfort.
However, a recent study published in the BMJ Medicine journal reveals that although fish oil supplements may lower the risk for individuals with existing cardiovascular disease, they could potentially elevate the likelihood of developing a heart condition or stroke in individuals without any pre-existing conditions.
So are omega-3s good for you, and does it matter how you get them?
Why Do You Need Omega-3s?
Omega-3 fatty acids are crucial for maintaining good health. Since your body is unable to produce them on its own, it is essential to obtain them through your diet. There are three primary types of omega-3s, with alpha-linolenic acid (ALA) being a precursor for the production of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA play vital roles in supporting the health of your heart, blood vessels, and lungs, as well as your immune and hormone systems. Moreover, DHA is particularly important for the proper development of the retina, brain, and nervous system in infants. However, as people can convert only small amounts of ALA into EPA and DHA, they need to eat foods containing them.
Moving on, How Do You Get Omega-3s?
Mackerel, salmon, and sardines are examples of oily fish that provide a significant amount of EPA and DHA omega-3s. On the other hand, white fish like cod, haddock, and plaice, as well as shellfish, contain omega-3s but in lower quantities compared to oily fish. If fish is not part of your diet, you can still obtain omega-3s from alternative sources such as flaxseed, chia seeds, walnuts, rapeseed, soya beans, and the oils derived from these sources.
Many people take fish oil supplements or vegetarian omega-3 supplements, which contain microalgae oil.
Does It Matter If You Take Supplements Instead, Or Eating Fish?
Current guidelines recommend the latter.
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The National Health Service (NHS), advises consuming a minimum of one serving of oily fish per week to reduce the risk of cardiovascular disease. Nevertheless, pregnant or breastfeeding women are cautioned against exceeding two servings, or 140g, weekly.
By contrast, in the UK, National Institute for Health and Care Excellence guidelines do not recommend the use of omega-3 supplements to prevent cardiovascular disease or prevent another heart attack, unless your GP prescribes them for high levels of triglyceride.
The British Dietetic Association, which represents UK dietitians, says: “Omega-3 supplements are not recommended in the UK general population. This is because evidence of benefits is inconclusive.”
What About This New Study?
In summary, a group of researchers observed the well-being of over 400,000 individuals in the UK Biobank, a biomedical repository, for a mean duration of 12 years. Their focus was on examining the influence of consuming fish oil supplements on the occurrence of heart-related ailments like atrial fibrillation, heart attack, stroke, and heart failure. Additionally, they evaluated the potential impact of these supplements on the advancement of heart conditions.
They found that regular use of fish oil supplements was associated with a 13% heightened risk of developing atrial fibrillation and a 5% heightened risk of having a stroke. However, the study also showed that these supplements were associated with a 15% lower risk of progressing from atrial fibrillation to a heart attack and a 9% lower risk of progressing from heart failure to death.
However, this study only looked at omega-3 supplements, so it cannot tell us about the risks and benefits of eating oily fish itself.
How Does This Align With Previous Studies?
Earlier research has yielded minimal or negligible proof indicating that supplements comprising of the omega-3s EPA and DHA have any significant impact in reducing the likelihood of experiencing a heart attack, stroke, or succumbing to heart disease.
A large study conducted in the US found fish oil supplements were only beneficial for people who did not eat fish.
However, research has indicated that elevated levels of omega-3s are linked to decreased chances of developing dementia. It should be noted, however, that the means by which participants obtained these omega-3s remains unclear, and the study does not establish a definitive cause-and-effect relationship.
Additionally, studies suggest that incorporating oily fish into one’s diet may potentially alleviate inflammation and pain in individuals suffering from rheumatoid arthritis and lupus.
A study conducted in 2022 revealed that older individuals who consistently consumed fish oil supplements had a notably reduced risk of developing various types of dementia, including all-cause dementia, vascular dementia, and frontotemporal dementia. However, the study did not find a significant association between fish oil supplementation and Alzheimer’s disease.
Should You Stop Taking Omega-3 Supplements Or Start Eating Oily Fish?
Tom Sanders, an esteemed nutrition and dietetics professor emeritus at King’s College London, has emphasized the significance of incorporating small quantities of long-chain omega-3 fatty acids into our diets. These essential nutrients have been proven to support the maintenance of a healthy heart and contribute to normal brain and visual development in infants.
But, he said, trials in relation to heart disease prevention had mainly been in people with type 2 diabetes or those who have had a cardiovascular event. What is more, while high doses of fish oil supplements have been associated with decreased cardiovascular mortality, most trials using lower doses show no such benefit.
“Current guidelines for cardiovascular disease prevention do encourage fish consumption but not fish oil supplements,” he said.
Nathan Davies, the lead for clinical nutrition programs at University College London, stated that there is no substantiated proof indicating that the consumption of fish has any detrimental effects on one’s health.
“Eating a healthy diet is always preferable to taking supplements, and following NHS advice to eat oily fish on a weekly basis is beneficial in relation to omega-3 intake, vitamin D, and other micronutrients,” he said.
“Where people have specific dietary requirements supplements can be beneficial, but for the vast majority of the population it is far better to eat a varied diet.”
However, Davies said there was no need for anyone taking omega-3 supplements to discontinue them.
And if you are worried about your heart, you should seek medical advice and not try to self-medicate with supplements, he added.
