Seafood-phobes, rejoice! You don’t need to be a seafood lover to enjoy the health benefits of fish. You can get plenty of super-healthy omega-3 fatty acids from fish oil capsules without worrying about toxins or trying to stomach a food that you hate. And vegetarians can join in too with plant-based sources of these heart-healthy fats.
What are omega-3 fatty acids?
Omega-3 fatty acids are naturally present in fish, some nuts and seeds, and soybeans. They have been shown to reduce the risk of heart disease, lower blood pressure, promote artery health, reduce inflammation, lower the risk of blood clots, and improve brain function.
Why fish oil?
Fish is by far the best source of omega-3s, with cold-water ocean fish such as mackerel and albacore tuna leading the pack. But whole fish often contain mercury—which can cause memory loss and tremors—and carcinogens such as dioxin and PCBs. Plus it’s difficult to take in enough omega-3s through diet alone. This makes fish oil an attractive option for those who don’t like the taste of fish or are concerned about their intake of mercury. Available in both capsules and liquid form, fish oil contains a healthy dose of omega-3s without most of the toxins found in fish.
Is fish oil right for you?
Despite its many benefits, fish oil isn’t for everyone. Omega-3s reduce the blood’s ability to clot, so people with uncontrolled hypertension, a clotting disorder, and those who are taking blood thinners should steer clear of fish oil. High doses can put even a healthy person at risk for excessive bleeding, so no one should take more than three grams per day of omega-3 fatty acids without talking to a doctor first.
Vegetarians can reap some of the reward of fish oil by supplementing their diet with flax seed oil, walnuts, pumpkin seeds, or hemp seeds. While none of these are as potent as fish oil, they are a reasonable substitute for those avoiding animal products.
Learn More
Check out the American Heart Association’s recommendations for omega-3s intake.
Consumer Labs tests supplements to determine their exact contents.
