Something Fishy about Fish Oil Supplements?

The Origin Study

The ORIGIN study – a randomized clinical trial investigating cardiovascular outcomes – followed 12,536 individuals for over six years and found little significant differences between those that supplemented with fish oils and those that did not. A few months later a meta-analysis of twenty randomized trials (nearly 70,000 participants in total!) similarly found no cardiovascular benefits of fish oil supplementation. Researchers here concluded that the findings “do not justify the use of omega-3 as a structured intervention in everyday clinical practice or guidelines supporting dietary omega-3 polyunsaturated fatty acid administration”.

Cochrane Review

Previous research had also linked fish oils with different markers of brain-health, which makes sense because DHA (a type of omega-3 that is rich in fish oils) is the most prominent fatty acid in the brain—especially in key regions responsible for memory, language, and thinking. The Cochrane Review, however, examined randomized controlled trials with a total of 3,536 participants and found no significant difference in brain function between those that supplemented with fish oils and those that did not.

Magic Bullet?

So should you toss all those fish oil capsules into the garbage? Probably not, but you might want to more carefully consider their cost in relation to potential benefits. Though fish oils are still associated with a reduced risk for a number of negative health conditions this recent research is quite strong, and tells us that fish oils may not be the magic bullet that many previously thought.

Eating Whole Fish

What we do know is that eating fish—the whole fish—is certainly a good thing. Despite the best efforts of science to put nutrients into pill form we continue to find that we can’t quite match Mother Nature—at least when it comes to wholesome, nutritious food. In addition to their healthy oils, whole fish is also a good source of lean protein, vitamin D, selenium and probably a number of beneficial compounds we have yet to identify. The American Heart Association recommends eating at least two servings of fish each week—preferably fish high in omega-3s such as mackerel, salmon, trout, and tuna.

Choosing Your Fish

When choosing your fish consider using one of the guides available to help make sure your fish is nutritious, safe, and sustainably harvested. Fish are not immune to the pollutants in our environment, and some fish are contaminated with heavy metals (mercury), chemicals (PCB’s) and pesticides (DDT). The Monterey Bay Aquarium Seafood Watch and Environmental Defense Fund Seafood Selector are both great guides.

Wild-caught Alaskan Salmon is a great choice and one of my personal favorites. The following is my go-to recipe for salmon:

Grilled Cedar Plank Salmon with Garlic and Dill

Course: Main Course

Ingredients

1 whole fillet salmon skin on (about 3 pounds)
6 tbsp extra-virgin olive oil
4 large garlic cloves, minced ~2 tbsp
1/4 cup minced fresh dill

Instructions

Soak an untreated cedar plank in water for at least one hour (longer if you have the time). You will want to weight it down with something heavy (brick or large rock) so that it stays submerged. I buy my cedar planks at the hardware store – 6 foot lengths of 1” x 6” untreated fence pickets – and cut them into 18” lengths.
When ready to grill, either build a charcoal fire in half the grill or turn grill burners on high for 10 minutes. Meanwhile, score the salmon (not through the skin) every 3 inches or so. Mix the oil, garlic, and dill and rub over the salmon and into scored areas to coat.
Place soaked cedar plank on the hot grill grate, close lid, and watch until the grill starts to smoke—maybe 5 minutes. Put the salmon onto the hot plank and move off direct charcoal heat or turn the burners to low. Cook until salmon is opaque throughout, usually 20-30 minutes. The USDA recommends that fish be cooked to an internal temperature of 145 degrees for safety. Let rest 5 minutes and serve. Make the best use of that hot grill and pair this with a grilled vegetable medley.