Fish Supplements – Fish Supplements Are Not All Equal
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Omega-3 fatty acids have been shown to fight bad cholesterol and reduce the risk of heart disease. They are mostly found in fish oils, which is why health experts recommend eating two to three servings of oily fish per week. Many doctors also recommend fish supplements to patients with cardiovascular disease or conditions that put them at risk for heart disease.
Fish supplements are derived from fish oils, either from the fish itself or the internal organs. They also come in pill and liquid forms. Different fish supplements have different nutritional values, so patients should know which types will work best for them. Here are some of the most common forms of fish supplements.
1. Cod liver oil
Cod liver oil contains high levels of omega-3 and vitamins A and D. This may be a problem for some patients, because they may need to exceed the recommended daily allowance (RDA) of the vitamins to meet the RDA of omega-3. To prevent an overdose, cod liver oil can from late fall to winter, because the body needs sunlight to process vitamin D. Cod liver oil has a slightly fishy, rancid taste, but may be flavored with mint or citrus to make them more appealing.
2. Fish oil
Fish oils are derived from whole body tissues instead of livers. They have much lower vitamin A and D content than cod liver oil, reducing the side effects and risk of overdose. According to the American Heart Association (AHA), fish oils are most effective against secondary cardiovascular disease, high blood pressure, and high triglyceride levels (hypertriglyceridemia). Some studies also suggest that they prevent cognitive problems caused by Alzheimer's disease.
3. Concentrate capsules
Both fish oil and cod liver oil are available in concentrated forms, contained in soft edible capsules. This can reduce their efficiency because the body has to dissolve the capsule before it can absorb the nutrients. However, they are ideal for people who do not like the taste of fish oils. Capsules also make it easier to control dosages.
IMPORTANT: Some fish supplements may contain chemical extenders, such as starch, sugar, gluten, and silica. This not only reduces the amount of nutrients in each dose, but may even be harmful to your health. To make sure they do not contain such extenders, look for fish supplements that are certified by the Good Manufacturing Practices (GMP). Make sure they do not contain additives such as artificial flavors and colors.
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Related: Fish Supplements – Fish Supplements Are Not All Equal
Additional information:
The Food and Nutrition Bulletin is published by the International Nutrition Foundation for the United Nations University. The annual subscription.
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