Are fish oil supplements working against you?

You’ve always heard how important it is to get your daily vitamins and nutrients. Some reach this goal by taking dietary supplements.

Fish oil supplements are a common way to boost your intake of omega-3 fatty acids. The essential nutrient is made up of “healthy fats” that support your overall heart health by reducing inflammation and lowering triglycerides and cholesterol. However, new research suggests fish oil supplements may be doing the opposite of what’s intended.

A recent study found fish oil supplements only helped those with existing heart disease. According to researchers, those with heart disease who regularly took fish oil had a lower risk of heart attack overall. On the other hand, healthy individuals who regularly took fish oil had a 13% higher risk of developing atrial fibrillation (AFib) and a 5% higher risk of stroke.

So, what’s recommended?

Laura Steele, a registered dietitian with Aurora Health Care, advises to consume food first and supplements second.

“While fish oil supplements are used for heart disease protection, they are not a heart disease preventive,” explains Steele. “Still, your body needs omega-3s from an outside source. I recommend starting with food, especially if you’re not price prohibited or have allergies.”

The following foods naturally increase the amount of omega-3s in your diet:

• Salmon
• Tuna
• Grass-fed beef
• Walnuts
• Ground flax meal

If you aren’t consuming enough of the nutrient, you may notice brittle hair or dry skin.

“If you need to go the supplement route, I encourage speaking with a doctor or dietitian who can point you to the freshest supplements or a fish oil-derived medication,” explains Steele.

Besides improved heart health, other studies found consuming omega-3 lowers your risk of developing some cancers, cognitive decline and vision loss.

Do you want to learn more about your risk for heart disease? Take a free online quiz.