Fish oil supplements: harmful or heart-healthy? You may have heard about a new study on fish oil supplementation making waves in the online nutrition space, linking these supplements to an increased risk of atrial fibrillation. But do you need to be concerned? Join me in Episode #325 for a deep dive into the risks and benefits of omega-3 supplements.
In this episode, I’ll take you on a comprehensive walkthrough of the evidence on omega-3 fats and cardiovascular disease. Discover how to test your omega-3 levels, how to achieve the optimal index, and my supplement recommendations for a healthy heart and planet.
Specifically, I cover:
- Introduction to Omega-3 Fatty Acids and Fish Oil Supplements (00:00)
- New Research Reveals Fish Oil’s Impact on Cardiovascular Health (01:03)
- Challenging Assumptions – A Different Take on the Fish Oil Study Results (05:14)
- Dr. Bill Harris Weighs In – Expert Opinions on Omega-3 Benefits (09:03)
- How Can I Increase My Omega-3 Levels? Practical Advice for Everyday Life (17:26)
- Omega-3 Supplement Strategy (18:50)
- Comparing Sustainable Omega-3 Sources: Algae Oil vs. Fish Oil (24:05)
- How much omega-3 is too much (25:58)
- Does the form of DHA and EPA matter? (28:00)
- Does EPA DHA ratio matter? (28:44)
- Omega-3 Supplementation for Vegans and Vegetarians (31:50)
- Key Takeaways and Recommendations for Omega-3 Supplementation (35:55)
I hope this episode helps you navigate which supplementation protocol is best for your needs. Make sure to get a baseline test before diving right in, and as always consult your GP to ensure that this is right for you.
If you found this episode interesting and are eager to learn more, check out this video, featuring Layne Norton, where I discuss protein and healthy aging.
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Additional resources
- EPA and DHA Content in Fish and Supplements Table – OmegaQuant
- Regular use of fish oil supplements and course of cardiovascular diseases: prospective cohort study • bmj medicine
- Concentration-Dependent Effects of N-3 Long-Chain Fatty Acids on Na,K-ATPase Activity in Human Endothelial Cells • MDPI
Supporting studies
- Vegetarian, vegan diets and multiple health outcomes: A systematic review with meta-analysis of observational studies • PMID: 26853923
- Effect of omega-3 fatty acids on cardiovascular outcomes: A systematic review and meta-analysis • PMID: 34505026
- A randomized controlled trial of eicosapentaenoic acid in patients with coronary heart disease on statins • PMID: 28863874
- Effect of icosapent ethyl on progression of coronary atherosclerosis in patients with elevated triglycerides on statin therapy: final results of the EVAPORATE trial • PMID: 32860032
- Marine Omega-3 Fatty Acids and Prevention of Vascular Disease and Cancer • PMID: 30415637
- The Omega-3 Index and relative risk for coronary heart disease mortality: Estimation from 10 cohort studies • PMID: 28511049
- Blood n-3 fatty acid levels and total and cause-specific mortality from 17 prospective studies • PMID: 33888689
- Associations of habitual fish oil supplementation with cardiovascular outcomes and all cause mortality: evidence from a large population based cohort study • PMID: 32131999
- The influence of dietary and supplemental omega-3 fatty acids on the omega-3 index: A scoping review • PMID: 36742439
- Association of n-3 polyunsaturated fatty acids with stability of atherosclerotic plaques: a randomised controlled trial • PMID: 12583947
- Eicosapentaenoic acid (EPA) from highly concentrated n-3 fatty acid ethyl esters is incorporated into advanced atherosclerotic plaques and higher plaque EPA is associated with decreased plaque inflammation and increased stability • PMID: 20542512
- Docosahexaenoic acid supplementation in vegetarians effectively increases omega-3 index: a randomized trial • PMID: 16296399
- Cardiovascular Risk Reduction with Icosapent Ethyl for Hypertriglyceridemia • PMID: 30415628
- Achieving optimal n-3 fatty acid status: the vegetarian’s challenge… or not • PMID: 24898239
- Marine n-3 Fatty Acids and Prevention of Cardiovascular Disease and Cancer • PMID: 30415637 | PMCID: PMC6392053
- Polyunsaturated fatty acid status of Dutch vegans and omnivores • PMID: 11090254
