04/Jun/2024

Fish oil has long been heralded as a miracle supplement in the world of health and nutrition. From promoting heart health to enhancing brain function, the benefits touted are numerous. But recently, questions have arisen about the true efficacy and safety of fish oil supplements. Should you be worried about fish oil? Let’s delve into the research to uncover the truth.

Comment on the recent BMJ investigation

A recent study published in BMJ Medicine investigated the effects of Omega-3 fatty acid supplements, commonly found in fish oil, on cardiovascular health. Conducting a prospective cohort study with 415,737 participants aged 40-69 from the UK Biobank, researchers found mixed results depending on the cardiovascular status of the individuals.

For those without known cardiovascular disease, regular use of fish oil supplements was linked to an increased risk of atrial fibrillation and stroke. However, in individuals diagnosed with cardiovascular conditions, fish oil supplements showed beneficial effects, such as reducing the progression from atrial fibrillation to major adverse cardiovascular events and myocardial infarction, as well as from heart failure to death.

The study concluded that while fish oil supplements may help people with existing cardiovascular issues transition more safely through various stages of the disease, their use for primary prevention in healthy individuals could be harmful.

^{Problems with the study}

The recent study on Omega-3 fatty acids published in BMJ Medicine, while extensive and insightful, has several limitations and potential faults that should be considered:

Observational Nature: The study is observational, which means it cannot establish causation, only association. There may be unmeasured confounding variables that affect the results.
Self-Reported Data: The reliance on self-reported usage of fish oil supplements can introduce recall bias and inaccuracies. Participants may underreport or overreport their supplement intake.
Single Population Sample: The study’s participants were from the UK Biobank, which may not be representative of the global population. Results might differ in diverse populations with different dietary habits and genetic backgrounds.
Undefined Dosage and Duration: The specific dosage and duration of fish oil supplement use were not clearly defined, which could impact the outcomes. Different dosages may have varying effects on heart health.
Baseline Health Status: The baseline cardiovascular health of participants was not uniformly assessed before starting the study. Individuals with undiagnosed or subclinical cardiovascular conditions may have influenced the results.
Lack of Control for Other Dietary Factors: The study did not comprehensively control for other dietary factors and overall lifestyle habits that could affect cardiovascular health. Omega-3 intake from food sources wasn’t distinguished from supplement use.
Potential Confounders: Despite adjustments for various confounders, residual confounding by factors such as medication use, other dietary supplements, and genetic predispositions cannot be ruled out.

These limitations suggest that while the study provides valuable insights, its findings should be interpreted with caution. Further randomized controlled trials are necessary to establish a clearer causal relationship and better understand the specific circumstances under which Omega-3 fatty acids might be beneficial or detrimental to heart health.

Understanding Fish Oil

Fish oil is derived from the tissues of oily fish and is rich in omega-3 fatty acids, primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These omega-3s are essential fats that our bodies cannot produce on their own, which means we must obtain them through our diet or supplements.

Promoted Benefits of Fish Oil

Heart Health: One of the most significant claims is that fish oil can reduce the risk of heart disease. Omega-3s are believed to lower triglyceride levels, reduce inflammation, and decrease blood pressure.

Brain Function: DHA is a major structural component of the brain. Consuming adequate levels of DHA has been linked to improved cognitive function and a lower risk of neurodegenerative diseases.

Joint Health: Omega-3s have anti-inflammatory properties, which can help alleviate symptoms of rheumatoid arthritis and other inflammatory joint conditions.

Eye Health: DHA is also a critical component of the retina. Adequate intake of omega-3s has been associated with a reduced risk of macular degeneration.

The Rising Concerns

Despite these widely accepted benefits, some recent studies, such as the one previously discussed, and expert opinions have brought concerns to light, questioning the efficacy and safety of fish oil supplementation.

Efficacy Questions

Inconsistent Study Results: While many studies highlight the benefits of fish oil, others show little to no effect. For instance, a comprehensive review by the Cochrane Collaboration in 2018 found that omega-3 supplements had little to no significant impact on preventing heart disease.
Bioavailability: Not all fish oil supplements are created equal. The form of omega-3s in the supplement (triglycerides vs. ethyl esters) can affect how well they are absorbed and utilized by the body.

Safety Concerns

Oxidation: Fish oil is prone to oxidation, which can lead to the formation of harmful compounds. Oxidized fish oil can be detrimental rather than beneficial, potentially causing oxidative stress and inflammation.
Contaminants: Depending on the source, fish oil supplements can contain environmental pollutants like heavy metals (e.g., mercury) and PCBs. Ensuring high-quality, purified fish oil is crucial to avoid these contaminants.
Dosage and Interactions: High doses of fish oil can lead to adverse effects such as bleeding disorders, gastrointestinal issues, and potential interactions with medications.

What Does the Research Say?

To navigate these concerns, let’s look at some key studies and expert opinions:

Cardiovascular Health

A study published in the Journal of the American Medical Association (JAMA) in 2019 analyzed data from multiple clinical trials and found that while high-dose omega-3 supplements did reduce the risk of heart attacks, the overall benefit to cardiovascular mortality was minimal.

Brain Health

Research published in the American Journal of Clinical Nutrition in 2018 suggested that while omega-3 supplements can support cognitive function in older adults, their impact is more pronounced in those who have dietary deficiencies of these fatty acids.

Joint Health

A study in the Annals of the Rheumatic Diseases highlighted that fish oil supplements could reduce symptoms of rheumatoid arthritis, though the benefits were modest and varied among individuals.

Should You Take Fish Oil?

Given the mixed findings, here are some guidelines to consider:

Diet First

Prioritize obtaining omega-3s from whole food sources. Fatty fish like salmon, mackerel, and sardines are excellent choices. They not only provide EPA and DHA but also come with other beneficial nutrients.

Quality Matters

If you choose to take a fish oil supplement, opt for high-quality brands that ensure purity and minimal oxidation. Look for third-party testing and certification to ensure the product is free from contaminants.

Consult Healthcare Providers

Before starting any new supplement regimen, especially at higher doses, consult with your healthcare provider. They can help determine the right dosage for your needs and monitor for potential interactions with other medications.

Balance and Moderation

Remember that more is not always better. Stick to recommended dosages and consider balancing fish oil intake with other sources of omega-3s, such as flaxseeds and walnuts, which provide ALA (alpha-linolenic acid).

Conclusion

Fish oil remains a complex topic within the realm of nutrition and wellness. While there are undeniable benefits, it’s essential to approach supplementation with informed caution. By prioritizing quality, consulting healthcare professionals, and maintaining a balanced diet, you can make the most of what fish oil has to offer without falling prey to its potential pitfalls.

Ultimately, staying updated on the latest research and making well-informed decisions will help you navigate the world of supplements effectively. Should you be worried about fish oil? With the right knowledge, the answer leans towards no – but staying vigilant and informed is key to ensuring your health journey is both safe and beneficial.

drshawn

14/Oct/2022

The Top 10 Supplements for Kids’ Health

As a parent, you want what’s best for your child. When it comes to their health, you want to make sure they’re getting all the nutrients they need to grow and thrive. But sometimes, despite our best efforts, kids don’t get all the nutrients they need from their diet alone. That’s where supplements come in.

Multivitamin:

A multivitamin is a supplement that contains a variety of vitamins and minerals. It’s a good way to ensure that your child is getting all the essential nutrients they need, even if their diet is lacking in some areas.

Kids often go through periods where they’re less than eager to eat certain foods. This is a normal stage in the development of taste buds, and starting with a good quality multivitamin will help your child get back on track during this time!

Compliance is the most important thing when it comes to giving kids supplements. If your child will not take their vitamins you might as well throw them in the garbage. It’s important to try a few different brands in order to see if your child has a specific preference. A naturopathic doctor with experience in working with kids can be very helpful in choosing a few options.

Some of my most frequently recommended include: SmartyPants Kids Formula, ND Shake for Kids by Orange Naturals, and Kids Multivitamin Liquid spray by Organika.

Probiotic:

Probiotics are live bacteria that are good for gut health. They can help with digestion and absorption of nutrients, and they can also help boost the immune system.

There are many different strains of probiotics and many of them have specific effects for specific conditions. This is another reason why it is important to consult with a Naturopathic doctor before choosing which product is right for your child. Some of my most recommended brands include: Culturelle, BioGaia, Vita Aid, and Genestra.

Fish Oil:

Fish oil is a good source of omega-3 fatty acids, which are important for brain development and heart health.

Omega-3 fatty acids are important for many aspects of health, including brain development and heart health. Research has shown that omega-3 fatty acids may help improve cognitive function in children, as well as protect against certain conditions such as depression and ADHD.

For example, a study published in the journal Scientific Reports found that children who consumed higher amounts of omega-3 fatty acids had better reading comprehension and short-term verbal memory compared to those with lower intakes. Another study published in BMC Public Health reported that children with higher levels of omega-3 fatty acids in their blood were less likely to exhibit symptoms of depression.

Additionally, studies have shown that consuming adequate amounts of omega-3 fatty acids is important for supporting healthy cardiovascular function in children.

For example, one study published in the American Journal of Clinical Nutrition found that higher intakes of fish oil was associated with improved arterial elasticity in adolescents. Overall, there is strong evidence to support the benefits of consuming omega-3 fatty acids for kids, both for brain development and overall health.

Some brands that I frequently recommend are NutraSea, Honibee, Nordic Naturals and Botanica.

Elderberry Syrup:

Elderberry syrup has long been touted as a natural remedy for fighting off colds and flu in both children and adults. This is due, in part, to the high antioxidant and vitamin content of elderberry. Studies have shown that elderberry can help boost the immune system and shorten the duration of cold or flu symptoms.

For example, one study found that elderberry extract was just as effective at reducing the duration of cold symptoms compared to acetaminophen (a common painkiller). Another study showed that taking an elderberry syrup daily during flu season could reduce the risk of developing illness by up to 58%. Overall, these findings suggest that elderberry may be a powerful tool for reducing the risk and severity of colds and flu in both kids and adults.

I often recommend Sambucol as they have independently researched their product for its efficacy.

Magnesium:

There is a growing body of research demonstrating the benefits of magnesium in certain childhood conditions. In particular, studies have shown that magnesium can help prevent and treat asthma, ease symptoms of irritable bowel syndrome, and even reduce symptoms of anxiety and depression.

Additionally, it has been shown to be effective in reducing the risk of osteoporosis later in life, which makes it an important supplement for children who are still growing. Overall, magnesium appears to be a safe and effective way to promote healthy development and overall wellness in children.

Magnesium is important for the body and it can be hard to know which type or salt would work best. Consult with your Naturopath as they will have experience in this area!

Zinc:

One study found that zinc supplements may help to prevent and treat diarrhea in children, which is a common cause of weight loss and malnutrition. Another study showed that zinc can be effective in reducing the frequency of respiratory infections in children, such as colds and flu.

Additionally, research has demonstrated that zinc can be beneficial for wound healing, particularly in patients with diabetes and other conditions that impair circulation.

Overall, these studies suggest that zinc plays an important role in protecting against certain diseases and conditions of childhood, as well as supporting growth and healthy functioning of the immune system.

It is important to speak with your naturopath about how best use zinc because it can lead other nutritional deficiencies if taken long term.

Propolis Spray:

Propolis is a substance made by bees that has antibacterial and anti-inflammatory properties. Propolis has long been known for its antibacterial and anti-inflammatory properties, which make it an excellent tool for boosting immunity and healing wounds.

A number of studies have shown that propolis can be effective in treating a variety of childhood conditions, including colds and flu, ear infections, and skin irritations.

For example, one study found that children treated with propolis showed significant improvement in symptoms of upper respiratory tract infections, such as coughing and fever, within just 3 days of treatment. The antibacterial properties of propolis also make it an effective treatment for ear infections by helping to eliminate the bacteria that cause these infections.

Finally, propolis has been shown to be effective in treating minor skin irritations like eczema or rashes by reducing inflammation and speeding up the healing process. Overall, these findings highlight the powerful benefits of propolis for children’s health and well-being.It’s great for boosting immunity and healing wounds.

I often recommend the propolis spray by Beekeepers Naturals for sore throats.

Vitamin C:

Vitamin C is an essential nutrient for children because it plays a key role in immunity, tissue repair, and collagen production.

Numerous studies have demonstrated that adequate intake of vitamin C can help protect children from a range of health problems, including common colds and respiratory infections.

Additionally, vitamin C is involved in wound healing, which makes it important for children who are frequently active or injured. Furthermore, vitamin C plays a central role in the production of collagen, which is important for supporting healthy skin and connective tissues throughout the body.

Overall, these benefits make it clear that vitamin C is an important nutrient for childhood development and overall health.

Vitamin C is one vitamin that doesn’t really need to be from a specific brand. The most important thing is to find one your child likes to take.

Vitamin D:

There is a growing body of evidence demonstrating the many benefits of vitamin D for children. Studies have shown that adequate levels of vitamin D can help to improve bone health and prevent conditions like osteoporosis later in life.

Additionally, this crucial nutrient plays an important role in immune function, allowing children’s bodies to fight off illnesses and infections more effectively. Furthermore, vitamin D is involved in numerous cellular processes, helping to regulate cell growth and development, maintain proper organ function, and support overall metabolic health.

Overall, maintaining sufficient levels of this key vitamin is essential for promoting optimal health and well-being in children.

There is a lot of differing opinions when it comes to vitamin d dosing in kids. Therefore it is important to speak with your healthcare provider about dosing for children.

Melatonin:

Studies have shown that melatonin can be helpful for children who have difficulty sleeping or have jet lag. This is because it helps to regulate the body’s sleep cycles, allowing kids to fall asleep more easily and stay asleep longer.

Additionally, there is some evidence that melatonin may help reduce the severity of conditions like ADHD and autism, though more research is needed in this area.

Overall, melatonin is considered a safe and effective option for treating sleep disturbances in children, though it should only be used as directed by a healthcare professional.

I have found that melatonin works best when started at a low dose. When choosing your product try to find one that is a maximum of 1mg per dose.

Conclusion:

As parents, we want what’s best for our children. When it comes to their health, we want to make sure they’re getting all the nutrients they need to grow and thrive. Sometimes, however, kids don’t get all the nutrients they need from their diet alone. That’s where supplements come in. A multivitamin, probiotic, fish oil, elderberry syrup, magnesium, zinc, propolis spray, vitamin C, vitamin D, or melatonin can help fill in any gaps in your child’s nutrition and keep them healthy and happy!