Omega-3 fatty acids are essential polyunsaturated fats crucial for heart, brain, joint, skin, eye and immune health. Since the body cannot produce them, they must be obtained from dietary sources such as walnut, flax seeds, chia seeds, and fatty fishes (sardines, tuna, mackerel) or omega-3 supplements like fish oil, which is rich in EPA and DHA.
Due to the inadequacy of omega-3 intake in the diet, fish oil supplements have gained popularity, especially among those who consume less fish. Several research studies emphasise increasing omega-3 intake, as plant-based ALA has a low conversion rate to EPA and DHA, making fish oil a reliable alternative.
Despite the proven benefits of omega-3, various myths and misconceptions persist. Let’s dive in and debunk the 10 most common myths surrounding omega-3 and fish oil!
Myths and Facts About Omega-3 Supplements
1. Myth: All Fish Oils and Omega-3 Supplements Are the Same
Fact: Not all fish oil and omega-3 supplements are created with the same quality. Their quality, purity, and effectiveness depend on factors like the source of fish used, extraction methods, and manufacturing processes. The concentration and form of omega-3s (EPA, DHA, ALA) also vary, affecting absorption and its health benefits. While fish oil supplements provide EPA and DHA directly, plant-based sources contain ALA, which the body cannot convert efficiently. To ensure maximum efficacy, choose high-purity, molecularly distilled omega-3 supplements from reputable brands that adhere to strict quality standards and lab testing.
2. Myth: Omega-3 supplements are Only Beneficial for Heart Health
Fact: While omega-3 fatty acids are well-known for their heart health benefits, their advantages extend far beyond cardiovascular support. They play a crucial role in brain function, cognitive health, and reducing the risk of neurodegenerative diseases like Alzheimer’s. Omega-3 health benefits also include improving joint health by reducing inflammation, improving flexibility, and alleviating arthritis symptoms. Additionally, they are vital for eye health since they help maintain vision and prevent conditions like age-related macular degeneration (AMD). Omega-3s contribute to skin hydration, protect against UV damage, and support overall skin health. These essential fatty acids benefit people of all ages, making them an essential part of your routine for overall wellness.
3. Myth: Omega-3 supplements Cause Fishy Burps
Fact: Fishy burps are common and not an inevitable side effect of fish oil supplements. They often occur due to low-quality or rancid fish oil, amount of fish oil, poor quality of capsule, premature digestion in the stomach, or inadequate purification. High-quality fish oil supplements undergo molecular distillation to remove impurities and minimise oxidation, reducing the likelihood of an unpleasant aftertaste. Also, the use of enteric-coated capsules helps prevent digestion in the stomach itself, further lowering the fishy burps. Taking fish oil with meals can also help mitigate this issue, ensuring a more pleasant supplementation experience.
4. Myth: Eating Fish is the Best Way to Get Omega-3 Fatty Acids
Fact: While fatty fish like salmon and mackerel are excellent sources of omega-3, not all fish contain enough to meet daily requirements. Factors such as environmental contamination, overfishing, and dietary restrictions (vegetarian or vegan lifestyles) make it difficult for many people to rely solely on fish for omega-3 intake. Additionally, fish consumption is not a daily habit. Fish is not a commonly consumed food by mass populations through diet. Omega-3 supplements offer a convenient, safe, and consistent way to ensure adequate intake without the risk of heavy metal exposure or dietary limitations.
5. Myth: Omega-3 Supplements Increase the Risk of Bleeding
Fact: Omega-3 fatty acids have a mild blood-thinning effect, which can help reduce the risk of clot formation and support cardiovascular health. However, the concern that they cause excessive bleeding is largely unfounded. Studies show that adequate consumption of omega-3 supplements under the recommended dosage does not significantly increase bleeding risk in healthy individuals. While generally safe, those with bleeding disorders or on blood-thinning medications should consult a healthcare provider before supplementation to determine the appropriate dosage.
6. Myth: Omega-3 Supplements Are Not Safe for Pregnant Women
Fact: Omega-3 fatty acids, especially DHA, are essential for foetal brain and eye development. Studies suggest that omega-3 supplementation during pregnancy may reduce the risk of pre-term birth and enhance cognitive development in infants. While concerns about blood-thinning effects exist, research does not support significant risks during childbirth. The omega-3 health benefits far outweigh these concerns, but pregnant women should consult their healthcare provider to ensure the appropriate dosage and safety.
7. Myth: Only the Elderly Need Fish Oil
Fact: Omega-3 fish oil benefits people of all ages, not just the elderly. It supports brain function in young adults, joint flexibility for athletes, heart health, and eye health, and helps overcome inflammation. Omega-3 requirements vary based on lifestyle, physiological conditions, diet, genetics, and health conditions rather than age. While older adults may benefit from supporting cognitive and heart health with optimal doses, individuals with poor diets, high stress, or active lifestyles may also need supplementation. It's never too early to incorporate omega-3 into a balanced diet for overall well-being.
8. Myth: Taking Fish Oil Will Increase Body Weight
Fact: Fish oil supplements do not cause weight gain. In fact, omega-3 fatty acids may aid in weight management by boosting metabolism, promoting fat burning, providing satiety, managing cholesterol levels and overcoming inflammation. Additionally, omega-3s support overall metabolic health, making them a beneficial addition to a balanced diet rather than becoming a cause of weight gain.
9. Myth: Plant-Based Omega-3 Capsules Are Inferior
Fact: Plant-based omega-3 sources, such as algae-derived DHA, are effective alternatives for vegetarians and vegans. Unlike ALA, derived from sources like flaxseeds and walnuts, which require conversion to DHA and EPA, algal oil provides a direct and bioavailable source of DHA. While fish oil remains a popular option, high-quality plant-based omega-3 supplements can be just as potent and beneficial when sourced from reputable brands.
10. Myth: Omega-3 Supplements Cause Digestive Issues
Fact: Some people may experience mild and temporary digestive discomfort when taking omega-3 supplements for the first time. Taking supplements with meals or opting for emulsified forms can help reduce the discomfort. High-quality omega-3 supplements are generally well-tolerated and do not cause significant digestive problems for most users.
Steadfast Nutrition’s omega-3 fish oil is one of the best omega-3 supplements, providing 1000 mg of fish oil per capsule, along with maintaining an optimal EPA:DHA ratio of 3:2 (EPA: 180 mg & DHA: 120 mg) for maximum absorption and effectiveness. Extracted from sardines, one of the safest sources of fish oil, it supports heart, brain, bone, eye, and skin health. Ideal for athletes, fitness enthusiasts, the elderly and anyone looking to enhance their overall well-being, Steadfast Nutrition’s fish oil ensures purity, potency, and superior health benefits.
Conclusion
Omega-3 fatty acids are essential for overall health. However, misconceptions about their benefits and effects often create confusion. From concerns about cholesterol and weight gain to myths about fish oil quality and plant-based alternatives, it's important to separate fact from fiction. Scientific research supports omega-3’s role in heart, brain, joint, and skin health, making them a valuable addition to any diet. Choosing high-quality omega-3 supplements, consuming them correctly, and understanding their true benefits can help maximise their benefits. Whether from fish oil, algae, or plant-based sources, omega-3 remains a crucial nutrient for a healthier life.