How Much Is The Fish oil you should be taking? What kind should you buy? Are certain brands better than others? This article delves into the optimal fish oil dosage for various health benefits, drawing inspiration from the traditional diet of Alaskan Eskimos and the extensive research surrounding omega-3 fatty acids. Let’s explore the science-backed benefits of fish oil and how to choose a high-quality product.
The fascinating observation of Alaskan Eskimos, who consume a diet rich in fish and whale blubber, sparked interest in the potential benefits of higher fish oil intake. Research from the 1970s and 80s by Dyerberg’s group compared Eskimos in Greenland to Danes, revealing that despite a high-fat diet, Eskimos exhibited better blood work and a significantly lower incidence of fatal heart attacks. Studies have since linked fish oil consumption among Eskimo tribes to reduced heart disease and metabolic syndrome. A recent study highlighted that high levels of EPA and DHA in Eskimos correlated with favorable blood markers, such as lower triglycerides and reduced C-reactive protein (a marker of inflammation).
Eskimos also appear to have a lower prevalence of arthritis. A study from the late 1970s indicated that Eskimo women, despite being overweight, experienced less knee arthritis. But how does fish oil contribute to this?
The Anti-Inflammatory Power of Fish Oil
Fish oils work by suppressing the formation of inflammatory cytokines and eicosanoids, which is believed to alleviate pain and inflammation. Unlike NSAIDs (nonsteroidal anti-inflammatory drugs) that inhibit the COX inflammatory pathway, fish oils are metabolized by this pathway into potent anti-inflammatory molecules called resolvins and protectins. These molecules have a wide range of positive effects, including activating the body’s natural recovery process of inflammation.
Unlike NSAIDs, which can lead to serious side effects like heart attacks and stomach ulcers by blocking an important inflammation pathway, fish oil promotes the production of beneficial molecules that help regulate inflammation. They not only reduce inflammation but also shift it from a chronic, detrimental state to a more beneficial recovery state.
Inflammation is a crucial part of the body’s healing process. Treatments like prolotherapy actually induce acute inflammation to stimulate tissue repair. However, chronic inflammation, unlike acute inflammation, can lead to heart attacks and other chronic diseases, often exacerbated by metabolic syndrome. The effect of fish oil in promoting the recovery phase of inflammation helps move chronic inflammation towards a more helpful, acute-like state.
EPA vs. DHA: Which Fish Oil Component is Best?
Various fatty acids in fish oil have been studied extensively, with DHA, EPA, and AA being the most well-known. A recent study demonstrated that EPA effectively blocks the harmful chemicals that contribute to cartilage degeneration, while DHA has a similar but less potent effect. Another laboratory study further indicated that EPA outperformed DHA and AA in reducing cartilage breakdown chemicals. These studies suggest that EPA plays a more significant role in mitigating cartilage damage. DHA, on the other hand, is strongly linked to pain modulation, as it upregulates “feel-good” endorphins more effectively than other unsaturated fats like olive oil.
Clinical Evidence: Fish Oil and Arthritis Relief
Several clinical studies have investigated the effects of fish oil on arthritis in real patients. For example, one study found that combining glucosamine with EPA/DHA was more effective in reducing osteoarthritis pain than glucosamine alone. Neurosurgeon Dr. Joe Maroon also found that patients with neck and low back pain were able to reduce their NSAID usage by about 60% by incorporating fish oil into their regimen. Additionally, an MRI study revealed fewer bone marrow lesions (associated with cartilage damage) in the knees of patients with higher omega-3 levels in their diets.
Conversely, studies have explored the impact of consuming fewer omega-3s and more saturated fats rich in omega-6s. A recent study demonstrated a connection between synovitis (chronic joint swelling) and high omega-6 fatty acid levels.
Dosage Recommendations: How Much is the Fish Oil Enough?
The FDA generally recognizes up to 3,000 mg of omega-3 per day as safe. It’s crucial to remember that this refers to the omega-3 content, not the total fish oil content. Typically, 1,000 mg of fish oil contains about 300 mg of omega-3s. Interestingly, one study revealed that Greenland Eskimos consumed an average of 5,700 mg of Omega-3 EPA per day. Based on this, Eskimos consume the equivalent of about 28 standard fish oil capsules per day. A dosage closer to this “Eskimo” level may be beneficial.
It’s recommended to experiment with dosages to find what reduces your aches and pains. This dosage will vary from person to person. To reduce the number of capsules you take, look for brands of purified EPA/DHA fish oil. These can have 600 mg or more of omega-3s per capsule. A concrete example is a brand called Nordic Naturals that makes an EPA Xtra formulation with about 1,000 mg of EPA and 1,500 mg of omega 3’s per 2 capsules. Here, you would start at 2 pills twice a day (4 pills per day or 3,000 mg total omega 3’s). If that doesn’t work over 1-2 weeks to reduce joint aching, then go to 2 pills three times a day (4,500 mg) or 4 pills in the morning, 2 with lunch, and 2 with dinner (6,000 mg/day).
Fish Oil Quality: Avoiding Rancidity
Fish oils are prone to oxidation, which causes them to turn rancid. A simple smell test can help determine the quality of your fish oil. If the bottle has a strong fishy odor, it is likely oxidized and of poor quality. Opt for brands that do not have a strong fishy smell.
Contaminants: PCBs and Mercury
A lawsuit in March 2010 raised concerns about excessive levels of PCBs in several fish oil supplement brands. These supplements were primarily cod liver or shark liver oils, which may concentrate PCBs due to the liver’s role in detoxification. Another concern is mercury contamination, but a Harvard study found negligible amounts of mercury in five major brands.
Fish Oil and Stem Cells
For individuals considering stem cell procedures, maintaining healthy triglyceride levels is important. Fish oils can help lower triglyceride levels, which may improve stem cell growth in culture.
The Takeaway
If you are taking a low dose of cheap fish oil, you may not be experiencing the full benefits. To potentially reap the benefits, consider increasing the dosage (after consulting with your physician) and purchasing a higher-quality product. Upping your fish oil intake may help both arthritis and stem cells.
