Can Fish Oil Chase Both Heart Attacks And Blues?

BACK

The claims of late for fish oil sound as extravagant as those for snake oil
- but a closer look at the research suggests that fish oil may actually
live up to its amazing promises. The secret ingredient? Two special omega-3
fats - called EPA and DHA - that are found in every fish, but which are
lacking in almost everyone's diet.

There's real evidence that inside the body, omega-3 fats help prevent or
treat rheumatoid arthritis, asthma, heart attacks, cancer, Crohn's disease,
attention deficit disorder, schizophrenia, manic depression, cystic
fibrosis and severe menstrual cramps. Some experts even tie the rise of
depression in the twentieth century to diets low in omega-3s.

The most convincing evidence for fish oil suggests that it helps prevent
fatal heart attacks. Fish oil helps keep the heart from beating
irregularly, which may explain why a recent Italian study of 11,000 heart
attack survivors found that those who took 1,000 milligrams of fish oil
omega-3s per day had 45 percent fewer fatal heart attacks over the next 3
1/2 years.

One of the newest and most promising areas of research is the complementary
use of fish oil in treating depression, bipolar disorder, and
schizophrenia. Omega-3 researcher and psychiatrist Dr. Andrew Stoll, of
Harvard Medical School, recommends fish oil supplements along with
prescription medications to many of his own patients with depression and
bipolar disorder.

It is recommended that everyone get an average of at least 500 milligrams
of the omega-3s found in fish per day. If you eat omega-3-rich fish such as
salmon and mackerel twice a week, you should reach this goal. But if you
don't, fish oil capsules are an alternative. Taking capsules containing up
to 1,000 milligrams of omega-3s per day has never been shown to be harmful,
though you should tell your doctor what you're taking.

Look for brands that tell you how many mg of EPA and DHA you are getting
per capsule, no just how many mg of fish oil. Add the amounts of EPA and
DHA to find the total mg of omega-3s. Regular-strength brands often have a
total of 300 milligrams of omega-3s per 1-gram capsule of fish oil.
Extra-strength brands can contain up to 840 milligrams of omega-3s per
capsule.

Supplements composed of only DHA or only EPA are another option. One brand,
Neuromins, uses DHA harvested from aquatic plants grown in tightly
controlled conditions (fish actually get their omega-3s from eating the
same kinds of plants). One plus for Neuromins: Since they are plant-source
omega-3s, vegetarians can take them. Another brand, Ocean Essentials,
offers supplements with DHA or EPA only, both of which are refined from
fish oil. They are available at www.oceanessentials.com.

Some research suggests that DHA works best for nerves, while EPA offers the
most benefits in fighting inflammatory conditions such as rheumatoid
arthritis. But most experts advice that a blend of both DHA and EPA is
still referable.

For treating most illnesses, research indicates that you may need up to
10,000 milligrams of omega-3s a day - more than you could get from eating
fish. Scientists are still wrestling with questions of optimal dosage and
long-term safety at these higher levels. If you take fish oil for any
illness, do so under the supervision of your doctor Divide your dose in
three, and take it with food.

FISH OIL AT A GLANCE

Name: Fish oil capsules, containing the omega-3 fats EPA(eicosapentaenoic
acid) and DHA (docosahexaenoic acid)

Benefit: May help prevent fatal heart attacks, help control bipolar
disorder and reduce inflammation caused by rheumatoid arthritis

Cost: Some products we found: Natures Way Max EPA, 100 capsules with 120
milligrams DHA and 180 milligrams EPA in each, $11; Dale Alexander TwinEPA
Extra Strength by Twinlab, 60 capsules with 240 milligrams DHA and 600
milligrams EPA in each, $28; Neuromins, 30 capsules with 100 milligrams of
plant-source DHA in each, $9.

Caution: Side effects (usually at higher doses) may include heartburn and
bad breath. Taking the supplement with meals helps minimize these. Fish oil
should not be used if you have uncontrolled hypertension or bleeding
disorders, or if you take prescription blood-thinning medication.

Copyright 2000 The New York Times Syndicate. All rights reserved.