Can I Take Omega-3 Supplements Instead of Eating Fish?

Question: Can I Take Omega-3 Supplements Instead of Eating Fish?

I don't like to eat fish, but I want to get more omega-3 fatty acids into my diet. Is it okay to take omega-3 supplements instead of eating fish?

Hal - About.com User

Answer: Many people prefer to avoid fish because they don't like the taste or because of the potential for mercury contamination. If this is your situation, then you can do one of two things. You can increase your intake of plant-based sources of omega-3 fatty acids, or you can take omega-3 supplements.

Omega-3's in the Diet

Cold-water oily fish, like salmon, herring and tuna, are good sources for the omega-3 fatty acids, but there are plenty of plant-based sources of omega-3s you can eat if you don't want to consume fish. Plant-based sources of omega-3 fatty acids include flax seeds, canola oil, soy, walnuts and pumpkin seeds. Research suggests eating flax seeds may help to prevent cardiovascular disease, but the evidence is not as strong for flax as it is for fish oil and fish oil supplements.

Supplements - Plant Sources or Fish Oil?

Omega-3 fatty acid supplements are made from either fish oils or from plant sources (such as flaxseed oil), but there are some structural differences between the fats found in plants and the fats found in fish oil. Fish oil contains two long-chain fatty acids called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), which are the forms of omega-3s that your body uses for a variety of purposes. Flax and other plant oils contain alpha-linolenic acid (ALA), which is also an omega-3 fatty acid, but it has a slightly different structure compared to EPA and DHA. Your body should be able to convert the ALA to either DHA or EPA depending upon which fatty acid your body needs.

Algal oil, which is made from ocean algae, is the one plant source of omega-3 fatty acids that contains pre-formed DHA. Algal oil is also sold as a dietary supplement.

Omega-3 Supplement Safety

Both fish oil and plant-based omega-3 fatty acid supplements are safe to take as long as you follow the label directions. Taking these supplements for long periods of time may lead to vitamin E deficiencies in some people, and taking large amounts of omega-3 supplements may interfere with blood clotting or interact with certain medications. It's always best to speak with your health care provider before taking large amounts of any dietary supplement, including fish oil and omega-3 fatty acids.

_Sources:

_{American Cancer Society. "Omega-3 Fatty Acids." Accessed May 10, 2011. http://www.cancer.org/Treatment/TreatmentsandSideEffects/ComplementaryandAlternativeMedicine/DietandNutrition/omega-3-fatty-acids.}

_{Arterburn LM, Oken HA, Bailey Hall E, Hamersley J, Kuratko CN, Hoffman JP. "Algal-oil capsules and cooked salmon: nutritionally equivalent sources of docosahexaenoic acid." J Am Diet Assoc. 2008 Jul;108(7):1204-9.}

_{Bloedon LT, Balikai S, Chittams J, Cunnane SC, Berlin JA, Rader DJ, Szapary PO. "Flaxseed and cardiovascular risk factors: results from a double blind, randomized, controlled clinical trial." J Am Coll Nutr. 2008 Feb;27(1):65-74.}

_{Gropper SS, Smith JL, Groff JL. "Advanced Nutrition and Human Metabolism." Fourth Edition. Belmont, CA. Wadsworth Pub Co. 2005.}