Let’s take a moment to revisit the definition of hack: in the online world, after originally referring to breaking into a secure computer network, it’s now used to refer to any way of short-cutting some sort of process, or perhaps discover the secret, or even ‘back door’ to achieving some sort of goal.
However, the term ‘hack’ is also used to refer to a professional who performs a particular service, and does an exceedingly average, or even crappy, job at completing the task.
Which is where fish oil comes in: is this really the hack, or ‘health tip of the day’ that will cure your health woes, or does it seriously under perform at what it claims to deliver?
Fish Oil – the health hack we’ve all been waiting for?
The science behind fish oil is rich and varied, with claims ranging from it being a cure for arthritis to it holding the secret behind retaining a healthy memory and staving off alzheimer’s.
Essentially, fish oil is obtained from coldwater fish, and is rich in omega-3 fatty acids, which are considered to be essential fats. To quote the Harvard School of Public Health:
“The body can’t make them from scratch but must get them from food. They are an integral part of cell membranes throughout the body and affect the function of the cell receptors in these membranes. They provide the starting point for making hormones that regulate blood clotting, contraction and relaxation of artery walls, and inflammation. They also bind to receptors in cells that regulate genetic function.”
- Source: Harvard School of Public Health
What is the research saying?
One doesn’t have to search far to find the following praises being sung about fish oil, including phrases such as: ‘if you have an omega3 imbalance, it can lead to asthma, obesity, and macular degeneration’.
Conclusive research just isn’t apparent for such serious claims.
Fish oil is often heralded as a miracle for individuals both suffering from, and those presenting with early risk factors of cardiovascular disease (which is 9 out of 10 people in the general population). However, research appears to be swinging back and forth on this claim.
The American Heart Association references more than 100 clinical trials supporting the evidence for omega-3’s from fish oil in protecting against cardiovascular disease, and the Heart Foundation of Australia recommends daily fish oil supplements for those who consume less than 2 serves of fish per week (be honest, who actually does?).
However, a ground-breaking 2015 study from Australian researchers found that unlike previous research had suggested, taking fish oil supplements had no benefit for individuals who had previously suffered a heart attack. The study made such a significant impact that it has prompted the Heart Foundation of Australia to reconsider its recommendations on fish oil supplementation.
The researchers did note, however, that eating two serves of oily fish per week resulted in fewer instances of heart attacks. The researchers are not yet able to identify why fish oil supplementation didn’t prove as effective as eating fish, but the study certainly provided food for thought.
Not all fish oils are created equal
A 2015 study conducted by scientists at the University of Auckland, University of New South Wales and the University of Newcastle found that out of 32 brands of fish oil supplements on the Australian and New Zealand markets, just 3 contained the amount of omega-3 they claimed.
Why does this matter? Individuals who have no serious health concerns will still be receiving a low dose of fish oil, which as mentioned above, is essential for the body. However, individuals with serious conditions that could benefit from in an increased omega-3 intake simply won’t be receiving the dose they need from such poor quality supplements.
The bottom line?
So, the question remains: is fish oil really the health hack it’s cracked up to be?
Based on the research- well, yes and no.
Research indicates that fish oil has numerous benefits for cardiovascular health and other health issues such as inflammation and cognitive decline. However, the benefits of fish oil supplementation are much more of a grey area, with new studies indicating that actually eating fish, as opposed to popping a pill on a daily basis, is what will truly deliver positive effects to your health.
Is fish oil going to cure your health woes? Unlikely. Like any ‘health hack’, if it seems to good to be true, it probably is. Communities that consume large quantities of seafood and are renowned for low rates of cancer and heart disease, such as the Okinawans in Japan, coincidentally also consume low quantities of processed foods and sugar…in short, adding two to three serves of fish to your diet each week will certainly have its benefits, but if you’re consuming the same amounts of processed junk that tend to dominate the western diet, don’t get your hopes up about seeing your chronic disease risk factors significantly decrease.
References:
Nestel, Paul et al. Indications for Omega-3 Long Chain Polyunsaturated Fatty Acid in the Prevention and Treatment of Cardiovascular Disease. Heart, Lung and Circulation , Volume 24 , Issue 8 , 769 – 779
https://www.scimex.org/newsfeed/fish-oil-products-fail-on-freshness
