Omega-3 fats taken as fish oil are popular for many health conditions, but consumed as part of a conventional diet can actually do more harm than good.
Omega-3 fats are certainly the darling of conventional and alternative medicine alike. Fish oil loaded with heart-healthy “good fats” are flying off the shelves of healthfood stores and are prominently featured on supplement displays in many doctors’ offices.
You can even buy fish oil capsules at Wal-Mart!
Health Benefits of Omega-3 Fats
There is certainly little doubt that omega-3 fatty acids are important to health. According to Dr. Joseph Mercola, omega-3 fats are:
…significant structural components of the cell membranes of tissues throughout the body and are especially rich in the retina, brain, and sperm, in which docosahexaenoic acid (DHA) constitutes 36.4% of total fatty acids. (1)
Conventional sources like WebMD concur, stating that studies have shown that omega-3 fats can: (2, 3)
- Lower blood pressure
- Reduce triglycerides
- Slow the development of plaque in the arteries
- Reduce the chance of abnormal heart rhythm
- Reduce the likelihood of heart attack and stroke
- Lessen the chance of sudden cardiac death in people with heart disease
Fish Oil Contraindications
While there is little dispute on either side of the medical aisle about the necessity of omega-3 fats in the diet for optimal health, consumers need to be aware that there are pitfalls associated with these good fats. This is particularly true for vegetarians or those who otherwise consume a nutrient-poor Standard American Diet (SAD).
First of all, it is not wise to consume the high heat processed, industrialized fish oils that take center stage on supplement shelves at the store and in doctors’ offices. High heat processing destroys the benefits of fish oils. The delicate omega-3 fats are highly subject to rancidity from heat.
In fact, some would argue that taking fish oil does more harm than good as the good fats oxidized by processing become loaded with free radicals and when consumed regularly can contribute to aging and the development of chronic disease.
Even consumers who make the effort to source omega-3 fats rendered with no heat in the form of virgin high vitamin cod liver oil as prized by Traditional Societies such as the South Sea Islanders studied by Dr. Weston A. Price need to exercise caution.
The omega-3 fats EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) can actually contribute to health problems when not balanced by other important fatty acids in the diet.
The Journal of Nutrition Research reports that intake of DHA and EPA is associated with an increased risk of hemorrhagic stroke in rats. People on anticoagulant drugs need to be especially careful. EPA and DHA may cause the blood to thin and trigger excess bleeding. (4)
Arachidonic Acid Key to Avoiding Omega-3 Supplementation Risks
How does a savvy consumer obtain the numerous health benefits of omega-3 fats DHA and EPA with no downside risks?
The key is to balance the intake of omega-3 fats in whole foods and traditionally rendered oils with the omega-6 fat arachidonic acid (ARA). Foods rich in ARA include meat fats, eggs, and liver. These are the very foods eschewed by conventional dietary sources…the same ones recommending a daily ration of industrialized fish oil!
It is especially important for pregnant women who supplement with fish liver oils to consume meat fats, eggs (yolks), and liver.
The Weston A. Price Foundation reports that cod liver oil containing substantial levels of omega-3 EPA can actually contribute to hemorrhage during the birth process. (5)
This risk is mitigated by arachidonic acid (ARA), an equally important omega-6 fatty acid found in liver, egg yolks, and meat fats. It is not found in any plant-based foods with the exception of moss and algae. (6)
For this reason, pregnant women taking cod liver oil to benefit themselves and their baby must be sure to follow a Traditional Diet during pregnancy and nursing. Just taking cod liver oil as part of a nutrient-poor, ARA deficient conventional diet is unwise.
So bring on those heart-healthy omega-3 fats! Let’s all be sure, however, to consume them as part of a diet that also includes meat, liver, and eggs as wisely demonstrated by chronic disease-free Traditional Societies.
References
(1) Omega-3 Benefits and Supplementation
(2) Fish Oil Supplements for High Blood Pressure
(3) Omega-3 Fatty Acid Fact Sheet
(4) Polyunsaturated Fatty Acids Increase Oxidative Stress in Rats
(5) Pregnancy and Lactation Diet
(6) Arachidonic Acid Food Sources
More Information
My parents gave me fermented cod liver oil every day of my childhood…. Tablespoon before bed.
I don’t recommend Udo’s because Udo’s has too many omega 6 fats in it which people are already getting far too much of in their diet. I used to take Udo’s about 15 years ago and it made my symptoms much worse. Also, there is no source of actual EPA/DHA in Udos (last time I checked anyway) … just omega 3’s in the form of ALA which much be converted by the body which is highly inefficient for many people. Fermented cod liver oil is the omega 3 oil supplement that is best as EPA and DHA are there in readily usable form.
What is the difference between omega-6 and arachidonic acid (ARA)? I’m confused. If Americans are getting too many Omega 6 from the standard American diet then why does the article state that the key is to eat more ARA rich food? Is omega 6 the same as ARA?
OR you can go to your local health food store and get Udo’s Choice oil in a special refrigerated section. It’s cold pressed, and must be kept refrigerated. It has the right balance of Omega 3s, 6s and 9s for optimal health.
I’m looking into Emu Oil from Back Country Naturals, LLC, for that balance of the three omegas. Lots of promising testimonials there.
And if you can’t eat eggs due to allergies, and are concerned the meat and liver intake is not giving you enough omega-6, Borage oil is another source. My daughter takes borage oil daily.
Thanks for sharing this. My breastfeeding baby and I are on GAPS right now (so lots of meat and liver) but he’s allergic to eggs (so I can’t eat eggs either). I’ll have to look into borage oil.
Meat, liver and eggs. My kinda food. Guess my fermented cod liver oil fits right in.
Great article. I’m wondering what you think about a diet based on blood type. The book Eat Right For Tour Type says blood type A’s should be vegetarians. Do you have more info on this?
Hi Lorri, I don’t know for sure about this book but the Weston Price website has thumb’s up and thumb’s down reviews on books. I would venture to guess that this one is included. Wouldn’t hurt to look!
The Weston Price Foundation gives the Eat Right For Your Type book a Thumbs Down review:
http://www.westonaprice.org/thumbs-down-reviews/eat-right-4-your-type
In Nourishing Traditions, Sally Fallon and Mary Enig wrote that this blood type dietary fad is “based on theories of human evolution that are impossible to prove and on research that is difficult to validate. Diet systems that emphasize high quality ancestral foods and proper preparation techniques have better chances for long-term success than those that assign the earth’s entire population to one of four food lists, particularly when those lists include questionable foods like soy and exclude nourishing fats like coconut oil.”
Speaking from personal experience, I’m the type that Dr D’Adamo says should be vegetarian, but the years I was vegetarian were the one when I experienced the worst health and the only time in my life when I felt depressed. I do much better eating meat, properly raised, of course.
They cause bleeding in my eyes. Can’t take it. Mom, brother and grandpa had issues as well.
Thanks for the information! My partner and I have been consuming Sardines ( from a tin) as a main source of protein and of course Omega-3 fats. Are the Omegas being destroyed by the heating /sterilization temperatures in the canning process? What about cooking a piece of Salmon ..etc. prior to eating…same idea?
Help!
Interesting… I eat a very WAPF diet. We grow our own grass-fed beef, pastured eggs, and raw milk. However, I still hemorraged badly with my last two babies, one born at home, and one in a midwife clinic. My deliveries were very natural. I wonder if the FCLO was the culprit, since I had been taking a full tablespoon per day of Cinnamon tingle. My babies have been nice and big and healthy, though.
I would really like to know why she hemorraged when she is following the WAPF guidelines. I have a daughter and dil who are pregnant and nursing and my dil had hemorraghing at one of her births. Just curious! Best wishes to you Amys.
My midwife had me stop taking my FCLO toward the end of my pregnancy. If I recall correctly it had something to do with hormone interference at birth that she had read in a study. I did follow the advice and we had a great natural birth at home. Maybe this is something you could look into.
Taking CLO does thin the blood. I thought that was just a known fact?? I quit two weeks before my surgery. Then took it back up a couple days after.
This is so timely! I’d actually just begun taking fish oil pills a few days ago (having run out of cod liver oil…) and I wondered about high temperature processing, but couldn’t find any information online about it. Well, I guess I won’t be having any more of those…
It’s difficult sometimes, because I am a sixteen year old trying to eat a traditional diet with parents who are very non-traditional and who are accustomed to buying the cheapest possible alternative to any real food product (however, I’ve finally gotten them to eat real butter and whole dairy again!). Which means having to mail-order my own cod liver oil, and that I can only afford sporadically.
Though my skin does seem to be much clearer when I take even the inexpensive commercial fish oils….
Good for you Rowan! It’s great to hear that you are a role model for your parents and eating healthy at sixteen. 🙂
Congrats! When most of the kids today eat either the SAD diet or a vegetarian/vegan diet , you are an example of courage and determination.
Rowan- I just want to say, good for you!! It is hard enough as it is when your whole family is in on it, but trying to eat that way in your position is very tough! Keep it up..I think it’s great! 😀