Fish oil hype
Science has shown that fish oil holds several health benefits and most of these benefits seem to come from the omega-3 fatty acids (eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)).
The body fails to produce its own omega-3 fatty acids, which therefore need to be consumed via the diet or supplements. Cold-water fatty fish, such as pilchards, sardines, mackerel, herring and salmon, are rich sources of omega-3 fatty acids. Omega-3 fatty acid is acknowledged for its role in decreasing the risk of heart disease and stroke, as well as its anti-inflammatory properties, which protect against type 2 diabetes, cancer, ulcerative colitis, asthma, psoriasis and many more. The role of omega-3 fatty acids in brain and eye development has substantial documentation.
One should consume around 250-280g of oily fish weekly to reach recommended intakes, which amounts to about 500 mg EPA in combination with DHA per day. To reach these levels, many consumers prefer using a supplement and there is no shortage of choice. In 2014, there were more than 65 fish oil supplements available on pharmacy and supermarket shelves in South Africa.
Choosing the right one is not straightforward, and one thing to consider is that the most expensive supplements are not necessarily the best. Become familiar with claims on supplement labels and If it sounds too good to be true it usually is.
In nature, virtually all fats appear in the form of triglycerides (TGs) and the omega-3 fatty acids in fish are almost exclusively TGs. However, not all encapsulated omega-3 supplements on the South African market are TGs, but instead process into fatty acid ethyl esters (FAEE), a combination of FAEE and TG or a synthetic form of TG.
Many supplements claim that they comprise of high potency, concentrated or even super concentrated fish oil. However, concentrated fish oil is not classified as fish oil anymore. Fish oil concentrates are obtained when alcohol is mixed with fish oil during the manufacturing process, leading to the formation of FAEE. During the digestion of FAEE, alcohol is released. However, the safety of FAEE is not yet proven in humans and pregnant women have also been advised against its use.
Yet in South Africa, most manufacturers fail to indicate whether their products contain FAEE on product label and neither warn pregnant women against its use. Research has also shown that FAEE is not well absorbed, compared to other forms of fish oil. A 2013 survey conducted by the Research Unit found that 21% of 63 fish oil supplements on the South African market comprised exclusively of FAEE, while 68% were a combination of FAEE and TG.
The state of rancidity of some fish oil supplements is another concern. In the same study, 57 fish oil supplements were tested for rancidity and more than 80% of these supplements exceeded the recommended rancidity levels. When fatty acids become rancid, they are considered harmful to the health and are less effective.
Health professionals should advise consumers to purchase supplements from outlets, which have not been stored on shelves for excessive periods, where exposure to light is a problem. Consumers should avoid buying supplements packaged in clear containers since exposure to light may enhance the oil rancidity and have been advised to refrain from using any supplement beyond the expiry date.
Excess fish oil consumption (more than 3,000mg/day) should be avoided. Supplement labels should clearly indicate the exact contents of both the fish oil supplement and the EPA and DHA contents in a capsule. Over-supplementation can lead to prolonged bleeding, especially when used in combination with other blood thinning medication and increases the risk of suffering a stroke. Diabetics should also exercise caution when using omega-3 fatty acids since it could affect blood glucose levels. Ideally, the source of fish oil should be indicated especially since different types of fish contain different amounts of omega-3 fatty acids.
Taking the right supplement contributes to good health in the long term, but consumers should not expect instant benefits. Science indicates that it takes 30-60 days for EPA and DHA to fulfil its optimal function and for the user to recognise a difference in inflammation levels. Like any good habit - taking supplements is something consumers have to be committed to developing and maintaining. In addition, remember, taking supplements does not replace the need to have other healthy habits. Always eat plenty of fruit and vegetables and exercise regularly for optimal health.
