Navigating the Slippery Science of Omega 3s and Fish Oil
In the ever-expanding cosmos of health and wellness, fish oil and omega 3s have achieved a status just shy of being able to leap tall buildings in a single bound. They are celebrated for a dazzling array of benefits, from fortifying your brain and heart to managing inflammation and giving your skin a youthful glow. However, the sheer volume of information can feel like trying to read a map in a thick fog. This guide will scientifically, and with a healthy dose of wit, dissect the differences between the two, shine a light on their benefits, and tackle common questions to clear the murky waters.
A Tale of Two Fats: Are Omega 3 and Fish Oil the Same Thing?
Though the terms are often tossed around interchangeably like a hot potato, equating fish oil and omega 3 is a scientific blunder. Think of fish oil as the delivery truck – a dietary source of omega 3 fatty acids extracted from the tissues of oily fish such as salmon, mackerel, and trout. It’s particularly flush with two specific types of polyunsaturated fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These “good fats” are distinguished by having more than one unsaturated carbon bond, or double bond, in their molecular structure. (i)
Omega 3, on the other hand, is the entire esteemed family of these beneficial polyunsaturated fats. (ii) This illustrious group includes:
- Eicosapentaenoic acid (EPA): Found swimming in fatty fish like sardines, herring, and kippers.
- Alpha-linolenic acid (ALA): Hailing from the plant kingdom, in foods like flax seeds, walnuts, and tofu.
- Docosahexaenoic acid (DHA): Also a resident of the deep, found in marine sources such as salmon, tuna, and shellfish.
To put it simply: Fish oil is a concentrated source of the omega 3s EPA and DHA, exclusively from fish. Omega 3 is the whole clan of these healthy fats – ALA, EPA, and DHA.
The “Essential” Truth: What Makes Omega 3 So Good?
Dubbed “essential” for a very good reason, omega 3 fatty acids are crucial for a well-oiled machine of a body and mind, yet our bodies can’t whip them up on their own. Here’s a peek at their potential superpowers:
- A Boon for the Heart: EPA and DHA are linked to a lower risk of heart disease by helping to reduce triglyceride levels in the blood. (iii)
- A Mood Modulator: Studies suggest that a steady intake of omega 3s, particularly EPA, might help to lift the fog of low moods. (iv)
- An Eye for Health: As a key player in the retina, DHA helps to defend against vision problems like macular degeneration.
- An Anti-inflammatory Ally: Omega 3s have been connected with the management of chronic inflammation.
- A Skeleton Key to Bone Health: Research suggests that omega 3s may help bone strength by supporting the calcium content in bones. (v)
- A Skin Saviour: EPA has been shown to support skin hydration and tell acne to take a hike. (vi)
- A Sleep Supporter: Studies have indicated that omega 3s, especially DHA and EPA, could lead to a better night’s sleep for both adults and children. (vii)
- A Cholesterol Custodian: ALA has been associated with maintaining normal blood cholesterol levels. (viii)
- A Blood Pressure Regulator: The omega 3 fatty acids in fish oil may encourage blood vessels to chill out by interacting with potassium channels in cells, thereby lowering blood pressure. (ix)
- A Cramp Comforter: Taking fish oil, either solo or with vitamin B12 and vitamin E, has been suggested to soothe menstrual cramps. (x)
- A Liver Lightener: Research indicates that fish oil supplements can enhance liver function and reduce liver fat. (xi)
- A Skin Soother: A 2020 study found that omega 3 supplementation helped to lessen the severity of psoriasis and the inflammation from acne. (xii)
The Mane Question: Does Omega 3 Help with Hair?
While we’re waiting for more conclusive science, some evidence hints at a potential role for omega 3s in hair health. A 2015 study with 120 women who took supplements containing omega 3, 6, and antioxidants for six months reported that 87.3% of participants noticed improved hair density, and 89.9% cited less hair loss. (xiii) However, it’s wise to hold our horses and await further research before making any bold claims. If you’re looking to support hair health, take a look at our range of hair care supplements.
Sourcing the Goodness: Where to Find These Omega 3s?
Since our bodies are not in the business of producing omega 3s, we must get them from our diet. A balanced intake of DHA, ALA, and EPA is the name of the game.
Rich sources of DHA and EPA include:
- Salmon
- Sardines
- Anchovies
- Tuna
- Mackerel
- Herring
- Oysters
- Crab
Plant-based sources of ALA include:
- Flaxseeds
- Walnuts
- Rapeseed oil
- Tofu
- Pumpkin seeds
- Hemp seeds
- Soybeans
- Chia seeds
- Brussels sprouts
For those on a vegan path, supplements derived from algae can provide a direct line to DHA and EPA.
The Heart of the Matter: How Fish Oil Champions a Healthy Heart
Fish oil, with its high concentration of EPA and DHA, is a steadfast champion of cardiovascular health. Beyond just lowering triglycerides and blood pressure, fish oil may also lend a hand in:
- Maintaining healthy cholesterol levels. (xiv)
- Reducing the risk of arterial plaque build-up. (xv)
- Supporting smooth blood circulation. (xvi)
A Question of Sixes: Does Fish Oil Contain Omega 6?
Yes, fish oil can contain omega 6 fatty acids, but in much smaller amounts compared to other sources. Like their omega 3 cousins, our bodies don’t produce omega 6s, so they must be obtained from dietary sources such as peanut butter, avocado oil, eggs, almonds, cashews, and tofu. Starflower oil supplements are also a source of omega 6 fatty acids.
A Daily Dose of Goodness: Is It Good to Take Omega 3 Every Day?
For those whose diets are a bit lacking in the omega 3 department, a daily supplement can be a smart move. While there are no official recommendations for daily omega 3 intake, most experts suggest 250mg–500mg of combined EPA and DHA for adults. The National Academy of Medicine recommends a daily ALA intake of 1,600mg for men and 1,100mg for women. (xvii) It is always a brilliant idea to have a chat with your healthcare provider before embarking on any new supplement adventure.
Final Musings
Omega 3 fatty acids are, without a doubt, VIPs in the world of healthy nutrition. Whether your mission is to support your heart, keep your brain firing on all cylinders, or simply fine-tune your overall wellbeing, these essential fats play a starring role. When choosing your source of omega 3s, it’s important to pick the supplement that best suits your personal health goals, dietary habits, and nutritional needs.
References:
i. American Heart Association. Polyunsaturated fats. https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/fats/polyunsaturated-fats
ii. Cleveland Clinic. Omega-3 fatty acids & the important role they play. https://my.clevelandclinic.org/health/articles/17290-omega-3-fatty-acids
iii. Taylor V. Omega-3 foods and your heart. British Heart Foundation. Published January 1, 2024. https://www.bhf.org.uk/informationsupport/heart-matters-magazine/nutrition/omega-3s-and-your-heart
iv. Liao Y, Xie B, Zhang H, et al. Efficacy of omega-3 PUFAs in depression: A meta-analysis. Transl 2019;9(1):190. doi:10.1038/s41398-019-0515-5. https://pubmed.ncbi.nlm.nih.gov/31383846/
v. Sharma T, Mandal CC. Omega-3 fatty acids in pathological calcification and bone health. J Food Biochem. 2020;44(8):e13333. doi:10.1111/jfbc.13333. https://sci-hub.mk/10.1111/jfbc.13333
vi. Parke MA, Perez-Sanchez A, Zamil DH, Katta R. Diet and skin barrier: The role of dietary interventions on skin barrier function. Dermatol Pract Concept. 2021;11(1):e2021132. doi:10.5826/dpc.1101a132. https://pubmed.ncbi.nlm.nih.gov/33614213/
vii. Patan MJ, Kennedy DO, Husberg C, et al. Differential effects of DHA- and EPA-rich oils on sleep in healthy young adults: A randomized controlled trial. Nutrients. 2021;13(1):248. doi:10.3390/nu13010248. https://pubmed.ncbi.nlm.nih.gov/33467135/
viii. Mousavi SM, Shab-Bidar S, Kord-Varkaneh H, et al. Effect of alpha-lipoic acid supplementation on lipid profile: A systematic review and meta-analysis of controlled clinical trials. Nutrition. 2019;59:121–130. doi:10.1016/j.nut.2018.08.004. https://pubmed.ncbi.nlm.nih.gov/30471524/
ix. Mayo Clinic Staff. Fish oil. Mayo Clinic. https://www.mayoclinic.org/drugs-supplements-fish-oil/art-20364810
x. WebMD. Fish oil: uses, side effects, and more. WebMD. Accessed January 30, 2025. https://www.webmd.com/vitamins/ai/ingredientmono-993/fish-oil
xi. Li Y, Liu L, Wang B, Wang J, Chen D. Effects of omega-3 fatty acid in nonalcoholic fatty liver disease: a meta-analysis. Mol Med Rep. 2017;15(3):1305–1315. doi:10.3892/mmr.2017.6150. https://pubmed.ncbi.nlm.nih.gov/27651787/
xii. Sawada Y, Saito-Sasaki N, Nakamura M. Omega 3 Fatty Acid and Skin Diseases. Front Immunol. 2021 Feb 5;11:623052. doi:10.3389/fimmu.2020.623052. https://pubmed.ncbi.nlm.nih.gov/33613558/
xiii. Le Floc’h C, Cheniti A, Connétable S, Piccardi N, Vincenzi C, Tosti A. Effect of a nutritional supplement on hair loss in women. J Cosmet Dermatol. 2015;14(1):76–82. doi:10.1111/jocd.12127. https://pubmed.ncbi.nlm.nih.gov/25573272/
xiv. Liao J, Xiong Q, Yin Y, Ling Z, Chen S. The effects of fish oil on cardiovascular diseases: Systematical evaluation and recent advance. Front Cardiovasc Med. 2022;8:802306. doi:10.3389/fcvm.2021.802306. https://pubmed.ncbi.nlm.nih.gov/35071366/
xv. Harvard Health Publishing. Fish oil drug helps shrink plaque in heart arteries. Published December 1, 2020. https://www.health.harvard.edu/heart-health/fish-oil-drug-helps-shrink-plaque-in-heart-arteries
xvi. Kaufman CS, Vidoni ED, Burns JM, Alwatban MR, Billinger SA. Self-reported omega-3 supplement use moderates the association between age and exercising cerebral blood flow velocity in older adults. Nutrients. 2020;12(3):697. doi:10.3390/nu12030697. https://pmc.ncbi.nlm.nih.gov/articles/PMC7146423/
xvii. WebMD. What to know about fish oil dosage for older adults. https://www.webmd.com/healthy-aging/what-to-know-about-fish-oil-dosage-for-older-adults