Are omega-3 supplements as beneficial as we think? Does everyone need to take them and in what dosage? And can they hurt if you drink too much? Here’s what scientists have to say about it.
Many people are aware of the benefits of omega-3s and often make their own prescription without consulting a doctor. But who really benefits from these supplements, and what is the right dosage? And in what cases is too much omega-3 harmful to the body?
First study
Researchers led by Dr. Joanne Manson figured out how vitamin D and omega-3s work in healthy adults. More than 25 people took part in the experiment. None of them had a history of cardiovascular disease, and the risk of getting sick was moderate. Scientists first of all wanted to answer the question – can a moderate dose of omega-000 – 3 gram per day – help those who have problems with the heart and blood vessels. “The results are mixed,” says Dr. Manson. “Some people benefit from these supplements, while others don’t.”
And while overall, daily intake of the minimum dose of omega-3 did not lead to significant changes, the number of heart attacks was reduced by 28%. Strictly speaking, omega-3 supplementation did not protect most healthy people from possible heart problems. However, for some participants, it turned out to be useful – especially for those who did not eat fish at all or ate rarely. According to Dr. Manson, these people significantly decreased the study’s target criterion: the likelihood of cardiovascular disease by 19% and heart attacks by 40%.
Second study
Through this project, scientists led by Dr. Deepak Bhatt wanted to find out if it was possible to reduce the number of cardiovascular diseases with the help of eicosapentaenoic acid (EPA). It is a polyunsaturated fatty acid of the omega-3 class, which is part of the lipid composition of most animal tissues and enters the human body with breast milk, and later with oily fish and edible seaweed.
The study involved 8000 middle-aged and elderly people. They had an increase in the level of fats (triglycerides), they were at risk or had already suffered heart and vascular diseases. In the course of the work, scientists found that people who took the supplement – 4 grams per day – had a 25% lower risk of death from cardiovascular diseases compared to those who took a placebo.
It’s important to keep in mind, Dr. Manson points out, that high doses of omega-3s aren’t for everyone. They can cause bleeding or atrial fibrillation. “However, for people with high triglyceride levels and heart and vascular problems, the benefits of taking high doses of omega-3s outweigh the risks.”
Recommendations of specialists
For those planning to take omega-3 supplements, experts advise caution.
- Do not exceed the daily dosage of 1 gram.
- Combine different fatty acids – eicosapentaenoic (EPA) and docosahexaenoic (DHA). Each of them has its own health benefits.
- Purchase only high-quality supplements from reliable manufacturers.
If you have high fat levels and are at risk for cardiovascular disease, talk to your doctor. He may recommend taking more than 1 gram of omega-3s per day.
What does this mean in practice?
1. Healthy people who eat fish can do without supplements. But fish in the diet should be enough. And this is at least two servings of salmon, tuna, herring per week. Omega-3s from food are always preferable, says Dr. Manson.
2. Those who do not eat fish are advised to take an omega-3 supplement based on algae. A daily dosage of 1 gram will help strike a balance between safety and efficacy. But it is better to consult with your doctor.
3. Those who take omega-3s but eat fish don’t need to stop taking them. But for those who aren’t taking a supplement yet, it’s worth weighing the pros and cons, says Dr. Manson.
4. For those with a high risk of cardiovascular disease and high fat levels, it is recommended to take omega-3 in a high dosage, but also as directed by a doctor.
Do not forget that any nutritional supplements are not a panacea for all diseases, what is more important is what lifestyle you lead. “Healthy foods such as fish, seafood, nuts cannot be replaced by even the best nutritional supplements,” she says. “Only a healthy diet, physical activity, and quitting smoking will actually help maintain a healthy heart and blood vessels,” says Dr. Manson.