fish oil supplements to get adequate omega-3 fatty acids.
Fish oil is recommended for a healthy diet because it contains the omega-3 fatty acids eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA), precursors to eicosanoids that reduce inflammation throughout the body. Fish do not actually produce omega-3 fatty acids, but instead accumulate them from either consuming microalgae that produce these fatty acids, as is the case with fish like herring and sardines, or, as is the case with fatty predatory fish, by eating prey fish that have accumulated omega-3 fatty acids from microalgae. Such fatty predatory fish like mackerel, lake trout, flounder, albacore tuna and salmon may be high in omega-3 fatty acids, but due to their position at the top of the food chain, these species can accumulate toxic substances. For this reason, the FDA recommends limiting consumption of certain (predatory) fish species (e.g. albacore tuna, shark, and swordfish) due to high levels of toxic contaminants such as mercury, dioxin, PCBs and chlordane. There are vegetarian, DHA Omega-3 products made from algae available if toxic contaminants are of concern.
Most of the fish oils used for Omega purposes are originating from Peru, Chile and Morocco because the Omega 3 levels in the fish caught in these areas are higher (around 30%) than in Scandinavian and other fish oils (around 20%). These are being used in the Omega 3 industry to produce nutraceuticals and pharmaceuticals. However, the largest off-takers of the Omega 3 fish oils are still the leading buyers with the big fish feed companies such as Ewos, Skretting and Biomar in the lead. Some experts believe that taking fish oil (in any form) can help regulate cholesterol in the body, because fish oil has high levels of omega-3 fatty acids. The regulation occurs through effects of the EPA and DHA constituents on Peroxisome proliferator-activated receptor alpha.
The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week. Fish is a good source of protein and doesn’t have the high saturated fat that fatty meat products do. Fatty fish like mackerel, lake trout, herring, sardines, albacore tuna and salmon are high in two kinds of omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). To learn about omega-3 levels for different types of fish — as well as mercury levels, which can be a concern — see the American Heart Association's Encyclopedia entry on Fish, Levels of Mercury and Omega-3 Fatty Acids. The AHA also recommends eating tofu and other forms of soybeans, canola, walnut and flaxseed, and their oils. These contain alpha-linolenic acid (LNA), which can become omega-3 fatty acid in the body. The extent of this modification is modest and controversial, however. More studies are needed to show a cause-and-effect relationship between alpha-linolenic acid and heart disease.