Fish Oil Supplements Vs. Eating Fish

Ever since the world became aware of the benefits of consuming fish oil, the sale of fish oil supplements has increased manifold. People understand that omega 3 fatty acids — which are extremely good for the health of the cardiovascular system and the brain — are abundant in fish oil.

Since it is not easy to include fish in your everyday diet, the fish oil supplement industry is booming. Even though people all around the world have reduced the rate at which they are popping multivitamin pills, the sale of fish oil supplements shows unprecedented growth. The fish oil supplement industry is worth at least $25 billion globally and it is believed that one in every five people is hooked to these supplements. But are fish oil supplements are really as good as people from the supplement industry would like us to believe, or is there something fishy going on?

Let us compare the benefits of eating whole fish to that of consuming fish oil supplements.

Nutrient content of Fish oil Supplements and whole fish

The first thing that comes to my mind is the comparison between the nutrient content of both whole fish and fish oil supplements. Fish oil is full of Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA), two different types of long chain omega 3 fatty acids found in fatty layers of cold water fish and shellfish. Fish oil supplements derived from salmon and cod liver also contain some amount of vitamin D.

Compared to this, whole fish is loaded with minerals other than omega 3 fatty acids. Fish is particularly rich in selenium, an element that gives protection against mercury poisoning (mercury is also found in many fish). Selenium is completely absent in fish oil supplements, on the other hand. It is also loaded with Vitamin D, an important vitamin effective against many illnesses.

It has been estimated that about 1,700 IU of vitamin D is present in just a 6 oz. portion of wild salmon. No other dietary source is as rich a source of vitamin D as this. Apart from omega 3 fatty acids, selenium and vitamin D, whole fish also contains abundant quantities of various proteins and co-factors. For this one single factor of being rich in nutrient content, I would recommend eating fish over popping fish oil supplements that focus on Omega 3 Fatty Acids.

Fish Oil vs Fish: The Absorption of Nutrients

It has been seen that although fish oil supplements are very rich in EPA and DHA, the same cannot be said about their absorption by the body. Compared to these supplements, the nutrients present in whole fish are better absorbed by the body. Scientists have been trying to evaluate the reason behind this. Certain studies have shown that other fats present in the whole fish activate various processes which facilitate better absorption of these omega acids.

In a study that was published in the journal Lipids, the participants were either given salmon or supplements containing almost an equivalent level of EPA and DHA for a period of 6 weeks. It was seen at the end of the study period that the subjects who ate salmon had almost nine times higher levels of omega 3 fatty acids in their body compared to subjects who received fish oil supplementation.

The only valid point that should deter people from consuming whole fish and opting for fish oil substitutes would be the fear of possible contamination of the fish. But even that fear can be allayed by buying fish which have been approved by groups like the Marine Stewardship Council (MSC).

Consuming Fish And Not Fish Oil Supplements Is Associated With A Decrease In The Risk Of Stroke

An important research study published in the British Medical Journal has found that contrary to popular belief, fish oil supplements do not reduce the risk of stroke.

For their study, the researchers from Cambridge University did a meta-analysis of 38 studies involving 800,000 people living in 15 different countries. They observed that eating two to four servings of fish a week was associated with a 6 percent reduced risk of stroke compared to eating fewer servings per week. It was also seen that consuming five or more portions of oily fish per week was associated with a 12 percent decreased likelihood of suffering a stroke. No association was found between consuming fish oil supplements and the risk of stroke, which makes fish oil supplements inferior to fish.

The researchers also examined the omega 3 fatty acid levels in the blood of all the participants and found that there was no appreciable difference in the risk of stroke in participants with the highest level of omega 3 fatty acids and those with the lowest. This led the researchers to conclude that it is the nutrients other than omega 3 fatty acids present in the fish flesh that play an important role in maintaining good vascular health. 

Even the National Institute for Health and Clinical Excellence recommends that people should eat fish rather than taking fish oil supplements. This is because, contrary to eating fish, taking fish oil supplements does not reduce the bad low density lipoproteins.

People from the fish oil supplement industry have advocated the use of these supplements in warding off dementia. However, a study published in the Cochrane Database of Systematic Reviews in June 2012 examined over 3,500 participants over the age of 65 for over 3.5 years, found that omega 3 fish oil capsules offered no benefits over placebo capsules or margarines. There was an apparent reduction in the risk of developing dementia.

Another meta-analysis of 20 studies, published in the Journal of American Medical Association, which covered over 70,000 participants, failed to find any evidence that fish oil supplements reduce the risk of heart attack.

There are many scientists who advocate eating whole fish. This is because apart from it being rich in a variety of nutrients, it satiates the appetite. So, people eating fish are less inclined to eat red meat and other unhealthy foods, as a fish dish will satisfy their appetite. This, in turn, may lead to a better health.

In general, supplements are an excellent alternative to whole foods when they are not available. Eating whole foods, and especially fresh ones, is better than popping a vitamin supplement. That is not jiust because the body is better at absorbing real foods than pills, but also because we all need calories, and the foods that offer the highest levels of nutrients are also the healthiest sources of those calories.