Fish Oil: The Complete Guide

• Omega-3 fatty acids are primarily ingested through fish oil supplements or dietary sources such as fatty fish.
• In the stomach, fish oil is mixed with gastric juices, initiating the breakdown process, though most digestion occurs in the small intestine.
• Pancreatic enzymes and bile salts are secreted into the small intestine to further emulsify and break down triglycerides into free fatty acids and monoglycerides.

• Free fatty acids and monoglycerides are absorbed by the enterocytes (cells lining the small intestine) through passive diffusion.
• Once inside the enterocytes, they are re-esterified into triglycerides and then packaged into chylomicrons, a type of lipoprotein.
• Chylomicrons enter the lymphatic system and eventually the bloodstream, which transports them throughout the body.
• Lipoprotein lipase, an enzyme on the walls of capillary blood vessels, breaks down the triglycerides in chylomicrons into free fatty acids and glycerol, which are then taken up by tissues.
• EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are incorporated into cell membranes, affecting cell membrane fluidity, flexibility, and various cell signaling pathways.
• These fatty acids also serve as precursors to eicosanoids (prostaglandins, thromboxanes, leukotrienes), which play critical roles in inflammation, immunity, and blood clotting.
• EPA and DHA can influence gene expression related to metabolism, including genes involved in fatty acid oxidation (for energy) and lipogenesis (fat creation).
• They reduce the expression of genes involved in inflammatory pathways, exerting anti-inflammatory effects.

• Excess fatty acids are stored in adipose tissue for energy reserves.
• Small amounts of unmetabolized fatty acids are excreted through the skin and kidneys.
• Metabolic products of omega-3 fatty acids, including those transformed into CO2 and water, can be excreted through the respiratory system and urine, respectively.
• The body efficiently uses most of the ingested omega-3 fatty acids, making the excretion of significant amounts uncommon.

• Salmon, Atlantic, farmed, cooked: DHA - 1.24 g, EPA - 0.59 g per 3 ounces
• Salmon, Atlantic, wild, cooked: DHA - 1.22 g, EPA - 0.35 g per 3 ounces
• Herring, Atlantic, cooked: DHA - 0.94 g, EPA - 0.77 g per 3 ounces
• Sardines, canned in tomato sauce, drained: DHA - 0.74 g, EPA - 0.45 g per 3 ounces
• Mackerel, Atlantic, cooked: DHA - 0.59 g, EPA - 0.43 g per 3 ounces
• Salmon, pink, canned, drained: ALA - 0.04 g, DHA - 0.63 g, EPA - 0.28 g per 3 ounces
• Trout, rainbow, wild, cooked: DHA - 0.44 g, EPA - 0.40 g per 3 ounces
• Sea bass, cooked: DHA - 0.47 g, EPA - 0.18 g per 3 ounces
• Oysters, eastern, wild, cooked: ALA - 0.14 g, DHA - 0.23 g, EPA - 0.30 g per 3 ounces
• Shrimp, cooked: DHA - 0.12 g, EPA - 0.12 g per 3 ounces
• Tuna, light, canned in water, drained: DHA - 0.17 g, EPA - 0.02 g per 3 ounces
• Tilapia, cooked: ALA - 0.04 g, DHA - 0.11 g, EPA - 0.00 g per 3 ounces
• Scallops, cooked: DHA - 0.09 g, EPA - 0.06 g per 3 ounces
• Cod, Pacific, cooked: DHA - 0.10 g, EPA - 0.04 g per 3 ounces
• Tuna, yellowfin, cooked: DHA - 0.09 g, EPA - 0.01 g per 3 ounces
• Lobster, cooked: ALA - 0.04 g, DHA - 0.07 g, EPA - 0.10 g per 3 ounces

• Ground beef, 85% lean, cooked: ALA - 0.04 g per 3 ounces
• Chicken, breast, roasted: DHA - 0.02 g, EPA - 0.01 g per 3 ounces
• Milk, low-fat (1%): ALA - 0.01 g per 1 cup
• Egg, cooked: ALA - 0.03 g per egg

• Edamame, frozen, prepared: ALA - 0.28 g per ½ cup

• Refried beans, canned, vegetarian: ALA - 0.21 g per ½ cup
• Kidney beans, canned: ALA - 0.10 g per ½ cup
• Baked beans, canned, vegetarian: ALA - 0.07 g per ½ cup

• Bread, whole wheat: ALA - 0.04 g per slice

• Canola oil: ALA - 1.28 g per 1 tbsp

Soft gels are a type of capsule that contains a liquid form of the vitamin or supplement. They are easy to swallow and provide a pre-measured dose. Soft gels are known for their fast absorption rate, as the liquid content is quickly released and absorbed by the body.

This delivery method is particularly beneficial for individuals who have difficulty absorbing nutrients from traditional pills. Soft gels are also easy to digest and gentle on the stomach, making them a good choice for those with sensitive digestive systems. However, it's important to store soft gels properly, as they are more susceptible to degradation from heat and light compared to other delivery methods.

Chewable supplements are a convenient and enjoyable delivery method, particularly for those who have difficulty swallowing pills. They come in various flavors, making them more palatable and easier to consume. Chewables are often formulated to provide a pre-measured dose, ensuring consistent intake.

Chewable supplements are a good option for children or adults who prefer a tasty alternative to traditional pills. However, some chewable supplements may contain added sugars or artificial flavors, so it's essential to read the ingredient list carefully and choose a reputable brand.

Liquid extracts are a concentrated form of a supplement that offer fast absorption and flexible dosing. The liquid form allows for quick absorption into the bloodstream, potentially leading to faster effects compared to capsules or tablets. The dropper enables precise dosage adjustments, making it easier to tailor the amount consumed to individual needs or as directed by a healthcare professional.

Liquid extracts may also provide enhanced bioavailability, as some may contain additional compounds or solvents that improve the absorption and utilization of the active ingredients in the body. However, they may have a strong taste that some individuals find unpleasant, and they require careful attention to dosage to avoid consuming too much of the supplement.

Proper storage is essential to maintain the quality and potency of liquid extracts, as exposure to light, heat, or air can degrade the active ingredients over time.

• People with Cardiovascular Issues: Fish oil may have promising effects on heart health, making it beneficial for people with cardiovascular risk factors [4].
• People with Arthritis: Research suggests that fish oil may help manage symptoms of arthritis, providing relief for joint pain and stiffness [7].
• People Aiming to Lower Blood Pressure: If you're looking to maintain or reduce blood pressure, fish oil may serve as a natural supplement to support this goal.
• People Wanting Cognitive Support: Omega-3s, particularly DHA, play a crucial role in brain health, making fish oil a potential support for cognitive well-being [5].
• People at Risk of Eye Diseases: Fish oil is linked to reduced risks of age-related macular degeneration, making it beneficial for older adults concerned about eye health [6].

• Have Fish or Shellfish Allergies: People allergic to seafood might experience adverse reactions to fish oil supplements. It's essential for them to consult healthcare providers before considering fish oil.
• Experience Bleeding Disorders: Fish oil, with its potential to lengthen bleeding time, may not be advisable for people with bleeding disorders.
• Take Blood-Thinning Medications: Since fish oil has anti-inflammatory properties, it may interact with anticoagulants and affect blood clotting. It's advisable for people on blood thinners to seek medical advice before using fish oil.
• Are Pregnant or Nursing: While fish oil can be beneficial, pregnant or nursing people should first consult healthcare providers to determine safety and dosage.
• Those with Low Blood Pressure: Fish oil can lower blood pressure, so people with already low blood pressure should use it cautiously.