Omega options
While we're on the subject of fish, I may as well let you know that omega-3s are just as effective whether it's the natural form found in fish or the supplement form.
This should come as sigh-of-relief news to some of you who write to say that you dislike the taste and smell of fish. This is the thumbs-up to go ahead and stick with your supplements that you've been hoping for.
Researchers wanted to find out which option came out on top in terms of bioavailability of nutrients, so they conducted a 16-week study. Participants were given 485 mg EPA and DHA (omega-3 fatty acids) in either fish oil capsules taken daily, or two servings per week of omega-3-rich fish.
By the end of the study, results showed that the participants who had eaten fish showed a 4 percent increase in their red blood cell levels of EPA and DHA. Those who received the fish oil supplements showed a 4.3 percent increase.
Also, levels of these fatty acids continued to increase in the red blood cells over the course of the 16-week study for both options.
There have been a couple of ancillary ideas cropping up in the debate. One has been the fears over the safety of fish. Who wants to ingest pollutants? The pollutants that are most concerning are the presence of mercury, dioxins and PCBs. This fueled a market for supplements, as fish oil could be extracted and any contaminants deleted during the manufacturing process.
The increase in demand for these fatty fish has been another cause for concern. Some wonder if we'll over-fish. This has led some companies to look for alternative sources of omega-3s, such as from krill, which are tiny creatures similar to shrimp. Another source of omega-3s that's now being used comes from algae.
I recommend that you just concentrate on getting your omega-3s, no matter what form you choose to get them from. Aim for 1,000 milligrams total EPA plus DHA. And I don't blame you if safety is a concern, so do your due diligence. The Monterey Aquarium Seafood Watch has the best list of safe and not-so-safe fish. Go to www.mbayaq.org.
