Ravensong Poetry And Writing Blog by Donovan Baldwin

The main beneficial components in fish oil are the omega-3 fatty acids, specifically EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which are essential fats your body needs but cannot produce enough of on its own.³

✅ Potential Benefits

Fish oil supplements have been associated with a few key benefits, particularly for specific health concerns:

• Lowering Triglycerides: There is strong evidence that high-dose fish oil can significantly reduce high blood triglyceride levels, a type of fat in the blood that can raise the risk of heart disease.⁴

• Rheumatoid Arthritis: Studies suggest fish oil may help reduce pain, morning stiffness, and joint tenderness due to its anti-inflammatory properties.⁵

• Blood Pressure: Some research indicates modest reductions in blood pressure, especially in people with moderate to severe high blood pressure.⁶

• Overall Anti-Inflammatory Effects: EPA and DHA possess anti-inflammatory properties that may benefit various chronic conditions.⁷

⚠️ The Primary Recommendation: Whole Fish

Most health organizations and researchers agree on the following:

• Eating fatty fish (like salmon, mackerel, trout, and sardines) at least twice a week is the most effective and recommended way to get beneficial omega-3s.

• The benefits observed from eating fish (like a lower risk of dying from heart disease) are often not as clearly demonstrated or are mixed when studying over-the-counter fish oil supplements for heart health in the general population. This suggests other nutrients in the whole fish may play a role.

🛑 Potential Risks and Considerations

For the general, healthy population, the benefits of over-the-counter fish oil supplements are often minimal, and there are some risks, especially at high doses:⁸

• Bleeding Risk: High doses can increase the risk of bleeding, especially if you take blood-thinning medications (like Warfarin or aspirin).⁹

• Atrial Fibrillation (A-Fib): High-dose prescription fish oil has been linked to a potential increased risk of A-Fib (an irregular heart rhythm) in people with, or at high risk for, cardiovascular disease.¹⁰

• Side Effects: Common mild side effects include a fishy aftertaste/burps, bad breath, heartburn, nausea, and diarrhea.¹¹

• Interactions: Fish oil can interact with blood pressure, blood-thinning, and contraceptive drugs.¹²

In Summary

• For the general healthy adult: Focus on eating fatty fish regularly. A supplement may be a good option if you absolutely do not eat fish, but the benefits may be limited compared to diet.

• For specific conditions (like very high triglycerides or rheumatoid arthritis): A fish oil supplement may be beneficial, but it's crucial to discuss it with your doctor first to determine the correct dosage and to check for potential drug interactions or risks.

Would you like to know which types of fish are the best sources of omega-3 fatty acids?

-----

Did you enoy this article presented by the Fort Worth poet Donovan Baldwn? You might alsow enjoy some of his other works, such as We Flee To Eden, and other poems.