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If you peek inside the average American home, you might find fish oil supplements. Long promoted for heart-health benefits due to their omega-3 fatty acids, these capsules have become increasingly common. But, according to Dr. Michael Miedema, Director of Cardiovascular Prevention at the Nolan Family Center for Cardiovascular Health at the Minneapolis Heart Institute Foundation, the benefit of fish oil supplements for cardiovascular disease prevention may be overstated.
It’s true that regularly eating fish and seafood is consistently associated with a lower risk for cardiovascular disease. The American Heart Association recommends two servings weekly (a serving is 3.5 ounces cooked). Fish is a good source of protein and low in cholesterol elevating saturated fat. Fatty fish – including salmon, trout, tuna, sardines and herring – is also a good source of omega-3 fatty acids, which are good for your heart.
However, the benefits may not be as strong when those omega 3 fatty acids come in the form of a supplement. Dr. Miedema points to six large, randomized trials that look at the heart effects of fish oil. Each of these trials divided its study population into two groups and randomly assigned them to receive fish oil or a placebo (a treatment that looks real but doesn’t contain any active ingredients). These studies include participants of various ages, sexes, and ethnicities, as well as those with and without cardiovascular disease.
None of the studies show that taking fish oil improved cardiovascular health. These studies found that for the general population there is no significant cardiovascular benefit in fish oil supplements, even if you’re at higher risk for cardiovascular disease. Your best bet is to eat fatty fish, like salmon.
If you do not eat fish, however, a daily 500 -1000mg fish oil supplement is reasonable. You may also choose to focus on other lifestyle changes (like exercise) to improve cardiovascular health.
As always, before you start taking any new supplements, it’s important to talk with your healthcare provider. They can help you understand the risks and benefits. If you have high triglycerides and are at high cardiovascular risk, ask your doctor if a prescription fish oil may be an effective option for you.
For more information about fish oil supplements and heart-healthy living, check out the Heart Disease Prevention Video Series brought to you by the Nolan Family Center for Cardiovascular Health at the Minneapolis Heart Institute Foundation.
