To Your Health

A. Most Americans consume inadequate amounts of omega-3 fats, those long-chain polyunsaturated fatty acids that, along with omega-6 fatty acids, are essential to our health. Omega-3 fats are found most abundantly in certain vegetable oils, notably flaxseed oil and the oil from nuts, and fish. By far the best omega-3 fats are EPA and DHA, which are provided by fish. However, as Americans endeavor to eat more fish in an attempt to protect themselves against heart disease and other illnesses, there is debate over whether toxins found in fish can do more harm than good. A recent study published in the journal Science found that even farm-raised salmon contains high levels of pollutants like polychlorinated biphenyls, which pose a health risk to humans. While the debate continues, users should be aware that such contaminants have been removed from some, but not all, fish-oil supplements.

There are three kinds of fish oil. The least expensive is cod liver oil, which unfortunately tends to be contaminated with PCBs, mercury, DDT, and other pollutants, plus the taste of cod liver oil has a reputation to live down. A tablespoon of cod liver oil provides approximately 2.5 grams of EPA and DHA, about the same amount as a serving of fatty fish and equivalent to four to eight capsules, but also has vitamins A and D that are good for some people, though not everyone. The amount of contamination in fish oils is dependant on the size of the fish and how high on the food chain they eat. Small fish such as sardines are less prone to defilement. Larger predator fish such as swordfish contain higher levels of pollutants. Cod are somewhere in between.

Most fish oils on the market are fish body oils rather than fish liver oil. These oils are typically sold in soft gelatin capsules because they also have an extremely strong fishy taste. A process know as molecular distillation is used to remove the cholesterol and vitamins A and D that some people would rather not consume.

Then there is the ultra-refined fish oil, which is more concentrated in the omega-3 fatty acids and purer than the other types of fish oil. It goes a step beyond molecular distillation to remove PCBs and the substances that cause gastric distress. It is also almost free of the fishy taste. Naturally you will pay a premium for these "prescription grade" fish oils, but you get almost twice as much of the active ingredients as the regular fish oil. For some people just the ability to take a fish oil supplement without it "repeating" is worth a great deal, and the absence of environmental pollutants is a bonus.

EPA and DHA supplements have been confirmed to reduce the incidence of heart disease, cancer, arthritis, diabetes, Crohn's disease, ulcers, depression, Alzheimer's disease, hyperactivity, and many other diseases. Such a versatile nutrient would be worth supplementing even if there were some side effects, and to be able to use it comfortably is a great boon.