Fish is a good source of protein and essential omega-3 fatty acids, and doesn’t have the high saturated fat of other meat products. According to Amrit Devgun, ND, a naturopath practitioner at the Natural Care Center at Woodwinds, fatty fish including salmon, halibut, mackerel, sardines, and herring are good sources of fish oil. Devgun adds that other sources of fish oils include one tablespoon of cod liver oil or one gram of fish oil capsules daily.

Devgun says some benefits of fish oils include:

• Fish oils decrease inflammation or aches and pains;

• Fish oils improve cardiovascular health;

• Fish oils improve brain function;

• Fish oils increase immunity; and

• Fish oils improve mood.

Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

According to Verena Van Fleet, PhD, associate professor in the College of Chiropractic at Northwestern, fish, plant, and nut oils are the primary dietary source of omega-3 fatty acids. “Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in cold-water fish,” she says. “Alpha-linolenic acid (ALA) is found in flaxseeds, flaxseed oil, canola oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. Other sources of omega-3 fatty acids include sea life such as krill and algae.”

How do you know how much fish oil you need for optimum health benefits?  Doctors recommend eating two servings of fish per week. Dosing for fish oils should be determined by the amount of EPA and DHA in the product, not the amount of fish oil. Supplements vary in amounts and ratios of EPA and DHA.

Pregnant women, nursing mothers, young children, and women who might become pregnant are advised to avoid several types of fish because of the methyl mercury content. These include swordfish, shark, and king mackerel. They should also limit consumption of other fish, including albacore tuna, salmon, and herring. Omega-3 fatty acids in quality dietary supplements that are certified mercury-free by a reputable third-party lab are a good alternative.

Effective and safe amounts of EPA and DHA in children have not yet been established. Ingestion of fresh fish in children should be limited in young children due to the presence of some potentially harmful environmental contaminants such as mercury. Fish oil capsules should not be taken by young children except under direction of a health care provider.

There are many health benefits to omega-3 fatty acids and fish oils. It is important to be aware of the amount and types of fish you are eating, and remember that fish oils can be consumed in a variety of ways other than just fish.