Review Of Cardiovascular Benefits Of Omega-3 Fatty Acids
A review of the cardiovascular benefits of omega-3 fatty acids was published in the March issue of Mayo Clinic Proceedings. The authors give their assessments of the current scientific data on omega-3 fatty acids and cardiovascular health, including who benefits most, recommended dosages, and possible side effects.
The two most beneficial omega-3 fatty acids, docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), are found in fish oils. Fatty coldwater fish like herring, salmon, and tuna contain high amounts of DHA and EPA. Many people consume fish oil supplements to get the cardiovascular benefits.
One of the contributing authors, James O’Keefe, M.D. from the Mid America Heart Institute, refers to three controlled trials of 32,000 participants. These trials revealed a reduction of 19 to 45 percent in cardiovascular events in those who consumed omega-3 fatty acids supplements.
Dr. O’Keefe recommends that people with known coronary artery disease should consume about 1 gram per day of fish oil, and those without cardiovascular disease should consume at least ½ gram per day. He also recommends that those with high triglyceride levels can benefit from 3 to 4 grams per day of DHA and EPA. He states that research has shown that this amount of fish oil lowers triglyceride levels by 20 to 50 percent. For those who do not wish to take the fish oil supplements, two portions of one of the oily fish mentioned above can provide 400 to 500 mg of DHA and EPA.
The review states that there is little evidence of serious side effects from fish oil supplementation. The most common side effects include nausea, upset stomach, and “fishy burp”. Enteric-coated supplements or taking the supplement with meals may reduce “fishy burp” and upset stomach.
I typically take 4 to 6 grams of fish oil supplements each day. I usually have these with no or low carb meals spread throughout the day. I take these for the potoential fat loss, joint, brain, cardiovascular, and overall health benefits. I try to eat fish once or twice per week as well.
Reference:
Reuters (2008, March 12). Cardiovascular Benefits Of Omega-3 Fatty Acids Reviewed. ScienceDaily. Retrieved March 12, 2008, from http://www.sciencedaily.com¬ /releases/2008/03/080310164906.htm
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Lots of different supplements out there….I’m a fish fan but my wife…not so much. Do you recommend a particular type or manner of supplement?
T
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Tommy,
Costco or Sam’s Club’s Kirkland brand fish oils are pretty good, and cheap too. I’m not sure if they are enteric-coated or not, though.
If you can afford it, I hear that o3mega by Genuine Health is really good. Supposedly, they use oils from wild fish only.
I have taken Flameout by Biotest and like it, but it is also pretty expensive.
This past week I ran out and had to buy some at the grocery store. I ended up getting some enteric-coated fish oil by Bumblebee, and so far I like it. I’m not sure how cost effective it is, but at least I can get it easily if needed.
I hope this helps.
Alright Mike! I just ordered a 240 ct of the regular o3mega and a 120 count of the o3mega+fit….I’m feelin’ the gills starting to form already….LOL…Thanks for the recommendation!
T
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Awesome. Let me know how it works out.
Well Mr.Mike! Really very good information you have provided to all the persons about their health.
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