Fish Oils and Alternatives

Fish oils are recommended because of their anti-inflammatory action on the body and their ability to lower cholesterol and decrease the risk of cardiovascular disease. A 2005 sytematic review study found that omega 3 fatty acids reduced the risk of  all-cause mortality by 23%. This was backed by the Italian GISSI study which saw a 30% risk reduction in cardiovascular deaths with the addition of 850mg of EPA (eicosapentanoic acid) and DHA (docahexanoic acid) in the diet.  The  JELIS study out of Japan reported a 45% risk reduction in sudden deaths with the administration of 1800mg of EPA plus a statin.

Fish oils contain alpha-linolenic acid, an omega 3 fatty acid, as well as high amounts of EPA and DHA which directly stimulate anti-inflammatory pathways in the body and in addition to improving heart health,  benefit brain function, skin clarity, joint function and health,  and nerve health. Fish oils are the most efficient way to get a therapeutic dose of omega 3 fatty acids, (a therapeutic dose of omega 3 fatty acids ranges from 1500mg of essential fatty acids (EFA) to 3000mg  of EFA).

Decreasing the amount of omega 6 fatty acids (which cause inflammation) will also help minimize disease risks. Fastlearners.org offers a ‘tally’ sheet to help you determine your omega 3 score. A positive number means there is likely a higher concentration of omega 3 in your body than omega 6, which translates to less inflammation overall.

If your are vegan or vegetarian or don’t want to consume fish oils, your options include flaxseed oil and ground flaxseeds, walnut oil, broccoli, beans and dark green leafy vegetables. Minimizing your intake of omega 6 foods (vegetable oils, crackers, potato chips, tofu, and white flour), will help to bring inflammation down as well.

The consumption of fish oils requires that we are ethically and environmentally responsible when choosing a brand. Choosing a company that uses molecular distillation to remove dioxins, pcbs, and mercury, and fishes in an environmentally sustainable manner is of primary importance. The gold standard company with regards to quality and sustainability is Nordic Naturals with NutraSea/Ascenta a close second.