The Definitive Guide to Fish Oils
I was actually a little surprised that we hadn’t already done a Definitive Guide to fish oil when a Worker Bee suggested it to me. We’ve mentioned it enough, and it’s a hot enough topic that I just assumed we’d done a big comprehensive guide to the stuff. But, as my staff so eagerly likes to inform me, I was completely, utterly wrong (enjoy it now, cause it won’t happen again anytime soon!).
A quick look at the archives revealed that we actually had compiled enough content to make a Definitive Guide – we just had it spread out over several wide-ranging posts from various dates. But that’s not to suggest the following is just a rehash of old content. Rather, I’ve pulled it all up, cobbled it all together, and topped it with some entirely new stuff. The result, I think, should be pretty definitive.
Why Fish Oil?
Okay. Everyone – even peddlers of Conventional Wisdom, low-fat proponents like Dean Ornish, and certain vegetarians – agrees that getting enough fish-based Omega-3 fatty acids in our diets is good for us. In fact, the importance of dietary fish oil just might be the only point where I don’t butt heads with, well, almost everyone else. Still, though recommending a fish oil supplement is generally safe for anyone, it’s important to understand why fish oil is so beneficial. So why should we take it as part of a Primal lifestyle?
It all comes down to Omega-6/3 balance. You can’t talk about fish oil without getting into Omega-3 fatty acids, and discussing Omega-3 fatty acids is useless without understanding their relation to the Omega-6s. We’ve mentioned this relationship multiple times before, but I’ll reiterate: a 1:1 Omega-6::Omega-3 dietary ratio helps keep dangerous inflammation in check. Seeing as how most Omega-6 fatty acids can be found in “vegetable” oils (soybean, corn, peanut, sunflower – to only name a few), fake butter products, grain-fed animal fat, and other modern contrivances, it is understood that Grok rarely encountered them – especially not in the excessive levels most people see today. He was munching on nuts and seeds, sure, and those have moderate amounts of Omega-6s, but he certainly wasn’t setting up processing plants to press wild maize for the Omega-6 rich oil. Simply put, Grok would have gotten plenty of Omega-3 fatty acids from seafood, wild game, and wild vegetation, with minimal amounts of Omega-6s, enough to give him a 1:1 ratio. On the other hand, the Omega-6 to Omega-3 ratio of the Standard American Diet, replete with fake fats, processed vegetable oils, and grain-fed meat, is said to approach 30:1!
To understand why that imbalance is so harmful, you have to understand eicosanoids. Polyunsaturated fats (which include Omega-3s, like fish oil, and Omega-6s) convert to eicosanoids in the body. Both Omega-6 and Omega-3-derived eicosanoids are important signaling molecules, but each has different effects, both figuring prominently in the body’s response to inflammation. Omega-6 eicosanoids are pro-inflammatory, while Omega-3 eicosanoids are less inflammatory. Omega-3 eicosanoids (the type we get from taking fish oil or eating fatty fish) actually reduce inflammation; in an unbalanced diet heavy in vegetable oils, the Omega-6 eicosanoids far outnumber the Omega-3s and contribute to a lot more inflammation.
As Stephan explains here, there is an intermediary step in the process of conversion from fatty acids to eicosanoids: highly unsaturated fatty acid (HUFA) conversion. Dietary PUFAs are converted into HUFA, which is then stored in cell membranes. When a cell requires eicosanoids, it uses the HUFA stored in the membrane to form them. Here’s the catch, though: the cell doesn’t distinguish between Omega-6 or Omega-3 HUFA for eicosanoid conversion. Whatever’s available in the membrane is what they’ll be using, Omega-3:Omega-6 ratio be damned. And, as Stephan says, “the proportion of omega-6- to omega-3-derived eicosanoids is proportional to dietary intake.”
Ratio matters, big time, and it may take a while before the effects of establishing the O6-O3 dietary balance are visible in your tissue, because you’ve still got to clear out the residual unbalanced HUFA in your cell membranes. But once you do, you’re good to go – just check out the heart health of populations with good HUFA ratios. If data were available, I bet you’d see Grok measure up pretty favorably on that same graph.
So yes, maintaining a balanced Omega-6 to Omega-3 dietary and HUFA ratio is the main reason for supplementing with fish oil, but there are still other benefits. Even if you’ve successfully cut out all vegetable oils and fake butter spreads in favor of grass-fed meat and real fats, there are still a couple reasons – other than for cardiovascular health – for you to supplement with fish oil: the EPA and DHA fatty acids it contains.
Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) play big roles in the formation of brain and retinal tissue. Huge concentrations of DHA can be found in fetal brain and neural development, especially during the last trimester. Babies, especially those yet to be born, can really benefit from fish oil supplementation. Kinda makes all those calls for pregnant women to avoid fish seem a little misguided, eh? DHA/EPA might also be a boon to the elderly; as we age, cognitive and visual health becomes more important than ever, and low DHA/EPA levels may contribute to the onset of Alzheimer’s disease, other dementias, and vision problems. There’s also been some research suggesting DHA/EPA has some beneficial effect on the risk of various cancers, including prostate, breast, and colorectal. Suicidal depression and schizophrenia, too, may be linked with low levels of essential fatty acids like EPA and DHA. And finally, fish oil supplementation may even help improve insulin sensitivity. Or, you can just check out this comprehensive look at fish oil and chronic disease. Whew! Essential fatty acids, indeed.
If you’re interested in the approximate levels of EPA/DHA in various foods, check out the table in a previous MDA post.
Any Downsides?
Hmmm. Less inflammation, lower heart disease risk, better vision, more neural development, less cancer risk, proven health benefits: what’s stopping us from guzzling gallons of delicious fish oil? Well, the old adage about “too much of a good thing” comes to mind, because there are some caveats.
As stated before, the most important reason to supplement with fish oil is to restore the Omega-3/Omega-6 balance in your diet and promote good heart health. Not all of us have access to grass-fed or wild game, or wild-caught fish, and taking fish oil supplements can be an easy, healthy way to counteract the Omega-6 PUFAs in our lives. But for those of us who eat exactly like Grok and have next to no Omega-6s in our diet, fish oil isn’t as crucial. In fact, taking in more than three grams of fish oil may lead to adverse levels of blood thinning (as it hasn’t actually been observed, don’t worry too much about this one, especially if you’re eating tons of Omega 6, because you need all the fish oil you can get!). And don’t forget that, being a fairly unstable PUFA, fish oil can still be oxidized and contribute to inflammation. In its pure, stable state, fish oil protects the heart and fights inflammation, but oxidized fish oil can still be harmful. To avoid oxidized fish oil, only buy it from reputable sources, test your capsules for rancidity by biting into one, and keep them refrigerated (or at least out of warm areas). Don’t overcook your fatty fish, and don’t cook with fish oil (one study showed a huge drop off in EPA and DHA levels when heated).
A high carb/sugar intake might also make fish oil supplementation a bit risky. As long as you’re keeping dietary sugar and refined carbs low (which, you know, should already be happening), fish oil is a great supplement. But, as Peter of Hyperlipid cautions, diets high in sucrose or alcohol can increase the load on your liver when paired with high dose fish oil supplementation. I know I’m preaching to the choir here, but if you’re taking decent amounts of fish oil every day, watch your sugar and alcohol intake to avoid any liver complications. Though it may not apply to MDA readers, I’m sure you know someone who fits the bill.
Different Sources
Does it matter how you get your fish oil? As long as it’s from a company you trust, and it hasn’t turned rancid (check the expiration dates), you should be fine. Some people like taking bottled fish oil by the spoonful, but some may have trouble with the oily sensation (not to mention the taste of some of those brands!) in their mouths. Cod liver oil is another option; while it’s slightly lower in DHA/EPA levels, it does contain Vitamins D and A. If you’re looking to get more of those vitamins in your diet, cod liver oil might work for you. Most people, however, go for the capsules. They are by far the most convenient (you can easily pop ‘em in your mouth on the go), and those who can’t stand the taste or sensation of actual fish oil can still get the benefits by taking the capsules. Just beware of cheaper brands – while they may be easier on the wallet, they’re also prone to going rancid and causing lethal fish burps.
What It All Means
Unless you’re eating fatty fish every day, following the Primal Blueprint means you’re a prime candidate for fish oil supplementation. See, the typical MDA reader has a low sugar intake, avoids refined carbs, but is often faced with the prospect of eating less than ideal meat and animal fat. We all wish we could dine on wild venison and fresh caught salmon every day, but most of us just can’t. In cases like these (which is the majority of us trying to eat and live right by Grok’s ways), taking 1-3 grams of fish oil each day is a good way to restore the fatty acid balance in our cells, promote good heart health, provide essential fatty acids for our brains, improve protein synthesis after workouts, and counteract some of the downfalls of modern life.
Read my follow-up post to the Definitive Guide to Fish Oils in which I answer some of your most pressing fish oil questions.
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Posted By: Mark Sisson
Is there any proof that this stuff works? Your article is written just like any other supplement promoting article, so it sounds a little fishy to me…
Proof that Omega 3 ratios work? Its everywhere, learn to Google.
I googled and I didn’t find anything.
Trust me, this is no ‘Snake Oil’ sales pitch scenario. (Hmmm… snake oil… heh, kidding)
Try some of these for starters:
http://www.google.com/search?hl=en&q=Omega+6+Omega+3+ratios&btnG=Search&aq=f&oq=&aqi=
(can’t vouch for quality vs non-quality on those links though)
I also read a good write up on it not too long ago by Dr. Michael Eades (Protein Power), but I can’t for the life of me remember where I saw it…
http://www.google.com/search?source=ig&hl=en&rlz=&=&q=omega+3+ratio+to+omega+6&aq=2&oq=omega+3+rat
Thanks for the response. Here’s what I found in the third result of your google search:
“Clinical studies[4][96][97][98] indicate that the ingested ratio of n−6 to n−3 (especially Linoleic vs Alpha Linolenic) fatty acids is important to maintaining cardiovascular health. However, two studies[99][100] published in 2005 and 2007, found no such correlations in humans.”
On top of that, the “benefits” of fish oil are typical of ANY supplement, or any natural food for that matter (even acai). Whilst there are many case studies of fish oil use claiming that these benefits are true, there is no factual data claiming definite benefits. Like usual, the most common words in their studies are “may”, “might”, “can”, “could” and “should”. These words imply that it may work, but likely wont, because there is not enough proof to say that it definitely DOES.
Furthermore, with studies claiming that fish oil does not work, and studies proving there to be side effects that counter the benefits, are you really willing to and add this food to your diet permanently?
If you were to take every supplement that is recommended by “health professionals” with the same benefits as fish oil, you’d be popping 50 pills a day and spending a hundred bucks a week on supplements alone.
I’m willing to bet that the people on Earth who have lived to 100 years or more did not live off pills and prescriptions, they just ate a well balanced diet of real food. **
However, I’m always open to discussion and if you can help me find proof that fish oil really, definitely does improve health more than every other supplement on the market that claims the same things, I’ll be a true believer and help spread the word.
I’m the atheist of fish oil. lol
That Best Life Online article is very well written, but they’re trying to tell us that humans didn’t advance and become civilized because of a lack of food or a change in environment, they’re saying it all happened because they discovered fish.
The author has been taking it for one month as of writing the article, and claimed that the noticeable benefit was that they could think clearer and faster. They then continued to say that they’re also eating healthier overall. So perhaps the effect is not because of the fish oil, but the overall improvement in their diet.
Either way, I’m going to test it out myself and see if I notice a difference after one month. Usually the effect will be noticeable once I stop taking it, so it will most likely be more than one month before I can report on this.
** While I’m doing this, if you know any 100 year olds, ask them what their diet has been like throughout their life, and see if they take fish oil or eat fish 2 times a week.
Miriam, what is the brand you are buying in NZ? I’m taking krill at the moment but would be interested in finding a good fish oil too…without the fishy burps which is why I changed to Krill.
I got rid of the fishy burp problem by taking my caps at the beginning of my meals.
Fish burps are caused by rancid, inferior fish oil. Please look into a high quality brand like Nordic Naturals.
Fitnews, if you think Mark has a hidden agenda read this article.
http://www.bestlifeonline.com/cms/publish/health/Omega-3-Nutrient.php
I think it lays out the case for Omega-3 fish oil pretty well.
Dollface it is Xtendlife brand http://www.xtend-life.com/
I would buy Mark’s but what with the exchange rate and postage to Australia it would end up being far too expensive (girl also has to eat!).
Yeah the exchange rate isn’t too pretty and I too have to eat LOL Thanks Miriam
Great Post.
Just to add a little humor:
http://www.scientificamerican.com/article.cfm?id=snake-oil-salesmen-knew-something
From what we have learned from smart people like Mark and Stephan, it does not surprise me in the least that some snakes would be high in EPA as reported here: http://en.wikipedia.org/wiki/Snake_oil
Why did I think to google this topic? just look at all the remedies of the past that have turned out to be true? Grandma was right, cod liver oil everyday IS good for you. What other traditions and folk medicines of the past have we forgotten or dismissed as foolish?
Maybe an apple a day does keep the doctor away (certainly an MDApple), maybe chicken soup does cure a cold (bone marrow), maybe even snake oil had it’s benefits.
Sorta out of topic, Mark, but it still does talk about healthy fats. Redundant considering how much has been said over here about it, but I thought you’d wanna see it anyway:
Butter V.S. Marge — http://vimeo.com/4941611
Is there a way to determine if capsules have gone rancid?
I mean, what will it taste like if it is rancid? If it is good it will taste like fish?
I think some people are worrying too much about overdosing, if you’re taking 6 capsules it’s only the equivalent of 6g of dietary fat, less than a nice salmon steak!
I’ve yet to see any independant evidence for Krill Oil so the only benefit I can see to it is that it has a lower environmental impact.
I read some studies stating that more than 5 grams of omega 3 “can” cause inflammatory illnesses. As with everything, overdosing is bad.
It sounds to me like fish oil is just one of those foods that should only be required if you have a deficiency in the omegas. A well rounded diet should have enough of the omegas anyway I would think..
Here’s a GREAT website on it.
http://www.nlm.nih.gov/medlineplus/druginfo/natural/patient-fishoil.html
Plenty of FORS and AGAINSTS.
Mark, Is there any way to measure your Omega 6/Omega 3 ratio? That would help someone know just how out of whack things were.
This image may help you out.
http://www.bestlifeonline.com/cms/uploads/1/0902HEALTH_omega_SB4.gif
I eat almost nothing but grass fed beef, lamb, wild salmon, sardines, walnuts, almonds, eggs and green leafy vegetables. Would fish oil help me? Perhaps I already get more Omega 3 than 6. Would Grok have taken supplements?
Would Grok take supplement?
Throughout history there have been practitioners of herbal medicine so when Grok felt sick I’m sure he had knew what to eat to make him feel better, or at least knew someone who knew.
Would Grok take daily supplements? When Grok found a herb that he knew was particularly good, did he eat it all in one go? Nah. Did he take some with him for tomorrow? Did he return daily for more. Sure why not!
I think however, that moderns attempts to isolate the ultimate compound for health and package it in a easy to swallow package is futile. In the end our bodies need food, whole food with all the good stuff in it in the right balance. Since we live now in a time when our balance is our of whack it is probably smart to supplement the balance with sensible isolated compounds.
Vit D, Omeaga 3 (maybe K2) seem to be on the top of the list at the moment with our current understanding of the human body, food supply, lifestyle
I take 30ml of Melrose Cod Liver Oil daily. To avoid the taste I make up a drinking yoghurt and CLO mix:3 Tablespoons of plain (Greek Style) yoghurt in a mug of water with the 30ml of CLO. No fishy taste and the dairy is fermented. (OK, not strictly Grok but OK according to ‘Nourishing Traditions’; my food bible until Primal Blueprint.
I also have a second mixture each day: 30ml of Apple Cider Vinegar, 1 teaspoon of raw honey, 1 teasoon of tumeric; with 2 teaspoons of crushed garlic, one teaspoon of crushed chilli and one teaspoon of crushed ginger (with warm water) followed by a raw tomato.
All up about one-third of daily energy requirements.
I am finding it difficult to obtain grass-fed meat as all the butchers proudly proclaim that their meat is grain-fed so my Omega 6 levels could be a tad high.
Snake Oil
The references to snake oil in this thread reminds me of how nice grilled snake is.
When in Guangzhou, PR China, check out the Snake Restaurants. One can even select hisorher own snake from the pit in the same way as selecting a fish at a fish restaurant.
My first time I thought that I was eating eel as I had been told that it was a fish dish ( the shape meant it would be eel -if it had of been fish-)After my third helping I was informed that I was eating snake. Unfortunately snakes are a protected species here in Australia so I can’t try the local supply even if we do sometimes have a snake in our back yard.
I’m sure that Grok ate many a snake.\
I understand that the Chinese remove the bile duct and the poison sac before serving but I have read that the bile duct is too valuable to waste on customers.
Mark
Most “fish oils” have the DHA and EPA as less than half their oil content. What is the rest of the content? i have asked a number of manufacturers, but all I receive in reply is “spin” about their oils meeting all the required standards.
Keith
A lot of fish oils use borage oil and/or vitamin E to fill out the whole of the capsule. The fish oil I take is 70% Omega-3, which I think is pretty good. I use Nordic Natural Ultimate Omega soft gels.
Hey Mark,
Any thoughts on Krill Oil vs Fish Oil? Read an interesting article on Dr. Michael Eades blog:
http://www.proteinpower.com/drmike/uncategorized/why-krill-oil/
-Aaron
Very definitive indeed! I would love to see a follow-up article Mark, or maybe just a couple of follow-up points.
For example, how much fish oil would you recommend for someone who has just started a primal diet and is therefore extremely unbalanced both hormonally and in terms of excess body fat? Studies I’ve completed with Charles Poliquin through his BioSignature course indicate 1 gram of fish oil per percentage body fat and actually I’ve had great results with this.
I really liked your point about possible dangers of fish oil when consuming excess alcohol/sugar. I haven’t come across this before – could be a good warning tactic for newbies!
I wondered whether those that take omega-3 supplements actually feel any benefits? I wouldn’t want to spend years buying and consuming omega-3 supplements for it to have no effect. Or at least no effect that i could not measure.
I’m in college and therefore don’t have a lot of money. There’s no way I could consistantly buy the fish oil supplements and keep up with other expenses without my accounts going into the red. Is there a really good fish I could eat regularly that would get the job done to a degree? Anything else I could do?
Supplements really are the most cost effective way of getting your Omega 3.
I think the NOW brand is fairly inexpensive but they will give you fish burps.
I know I’m pretty late but all of you should probably read this: http://raypeat.com/articles/articles/fishoil.shtml
Ray could be completely wrong, but he makes a convincing argument. Also, if you think about it, fish was probably a minimal part of Grok’s diet (or zero if he didn’t live near a major body of water). If Grok did eat fish they were probably low fat, coastal warm water fish and shellfish, not the high fat cold water fish like tuna.
Hey Mark, This is a really informative article on the health benefits of fish oils. I wasn’t aware that overcooking fish will degrade the amount of omega 3′s available. Maybe I should start eating more sashimi – of course there is the concern of too much mercury from all that raw fish. I guess I’ll stick with my liquid fish oils. I use Carlson fish oils in lemon flavor, but it’s nice to see you’re now offering your own brand of fish oils.
I would like to ask mark if he has heard about
The sacha inchi oil? A fruit from the jungle of
Peru. A close cousin of the lignan oil. It is reach
In omega 3.
Also do you have any research that can prove that
The consumption of lignan oil may affect the prostate?
For people that cannot consume fish oil is there any
Alternative in the vegetable oil world that you
Can suggest to use?
Best regards,
Juan felix
I would also like to hear Mark’s thoughts about sacha incha oil.
“Worker Bee”
What hubris processes an individual to refer to an employee as a “Worker Bee”?
Hey Mark awesome post. Your readers are all awesome too judging by their comments. Hey, what is your take on the whole fish oil vs krill oil debate? I’ve read some pretty interesting stuff here:
http://krilloil.mercola.com/krill-oil.html
Hi everyone! Im new to MDA and am wondering what brand of fish oil i should take. I am living in Australia so the brands that have been mentioned arent available here. I have found one called Swisse Wild Fish Oil…..”and is one of the only fish oils in the world sourced sustainably from wild fish that swim freely in the pristine waters of the Pacific Ocean free range fish. As a result, Swisse Ultiboost High Strength Wild Fish Oil is free from the high levels of environmental toxins often found in farmed fish….”
They also have a product called Wild Salmon Oil which has lower EPA and DHA than the fish oil..what are your opinions?
Here is a link to a great fish oil calculator:
http://whole9life.com/fish-oil/
Here is a company that has flavored fish oil without the fish burp and 10% off their listed prices. I have no affiliation…I have just been using and have noticed significant lab value changes as well as the fact that I am just not as banged up any more after my workouts. They have regular sizes as well as travel sizes. Check it out and form your own opinion.
http://strongerfasterhealthier.com/products/omega-3oil
I’m taking Fish oil capsules that contain:
Total 1000 mg fish body oils
but that only contains:
320 mg Omega 3 fatty acids (160 EPA & 160 DHA)
So to get 1-3 grams Omega 3′s thats 3 to 9 capsules ?
Steve
Say I have 3 tins of pilchards (~900g overall) a week. This contains about 9g of Omega-3.
Do I still need supplements? I guess not.
These sardines to be precise:
http://www.princes.co.uk/our-products/fish/pilchards/pilchards-in-lightly-salted-water
PS Accidentally hit submit before finishing. Please delete previous post
According to http://fishoilfailures.com/?p=6
(where the author brings up an excellent point – Have you ever wondered why a human would suffer from a fish oil deficiency?)
Claim: Fish oil helps diabetics and helps prevent diabetes and its complications.
Truth: Resting blood sugars are consistently higher for fish oil users.(see Endnotes:8,9,10) Insulin amounts had to be consistently increased in diabetics who were using fish oil. Glucose tolerance decreased significantly, and the insulin response was significantly blunted (a bad outcome).
Claim: Fish oil helps your heart and prevents heart disease.
Truth: Prostacyclin (PGI2(11—the body’s “natural blood thinner”—is the body’ s most potent natural anti-platelet aggregatory agent. It is also a natural anti-adhesive (anti thrombosis) agent. But prostacyclin levels are reduced by an average of 42% in humans with existing atherosclerosis using fish oil.That means fish oil potentially makes existing heart disease worse, not better. Minimizing platelets from “sticking together” or sticking to an arterial wall should be the #1 concern of a patient with existing cardiovascular disease.
hmm… I just started cod liver oil and my sugars have been significantly higher, requiring more injected insulin. I hadn’t made the connection. Thanks for the info.
Any thoughts on GNC’s triple strength fish oil product?
From what i’ve read, krill oil has higher antioxidant content and since it usually comes in the form of capliques, it doesn’t get rancid easily.