Health Journal Online

Tag: Oil

  • Can Olive Oil Compete with Arthritis Drugs?

    Can Olive Oil Compete with Arthritis Drugs?

    What happened when topical olive oil was pitted against an ibuprofen-type drug for osteoarthritis and rheumatoid arthritis?

    Fifty million Americans suffer from arthritis, and osteoarthritis of the knee is the most common form, making it a leading cause of disability. There are several inflammatory pathways that underlie the disease’s onset and progression, so various anti-inflammatory foods have been put to the test. Strawberries can decrease circulating blood levels of an inflammatory mediator known as tumor necrosis factor, but that doesn’t necessarily translate into clinical improvement. For example, drinking cherry juice may lower a marker of inflammation known as C-reactive protein, but it failed to help treat pain and other symptoms of knee osteoarthritis. However, researchers claimed it “provided symptom relief.” Yes, it did when comparing symptoms before and after six weeks of drinking cherry juice, but not any better than a placebo, meaning drinking it was essentially no better than doing nothing. Cherries may help with another kind of arthritis called gout, but they failed when it came to osteoarthritis.

    However, strawberries did decrease inflammation. In fact, in a randomized, double-blind, crossover trial, dietary strawberries were indeed found to have a significant analgesic effect, causing a significant decrease in pain. There are tumor necrosis factor inhibitor drugs on the market now available for the low, low cost of only about $40,000 a year. For that kind of money, you’d want some really juicy side effects, and they do not disappoint—like an especially fatal lymphoma. I think I’ll stick with the strawberries.

    One reason we suspected berries might be helpful is that when people consumed the equivalent of a cup of blueberries or two cups of strawberries daily, and their blood was then applied to cells in a petri dish, it significantly reduced inflammation compared to blood from those who consumed placebo berries, as you can see below and at 2:02 in my video Extra Virgin Olive Oil for Arthritis.

    Interestingly, the anti-inflammatory effect increased over time, suggesting that the longer you eat berries, the better. Are there any other foods that have been tested in this way?

    Researchers in France collected cartilage from knee replacement surgeries and then exposed it to blood samples from volunteers who had taken a whopping dose of a grapeseed and olive extract. They saw a significant drop in inflammation, as shown below and at 2:30 in my video.

    There haven’t been any human studies putting grapeseeds to the test for arthritis, but an olive extract was shown to decrease pain and improve daily activities in osteoarthritis sufferers. So, does this mean adding olive oil to one’s diet may help? No, because the researchers used freeze-dried olive vegetation water. That’s basically what’s left over after you extract the oil from olives; it’s all the water-soluble components. In other words, it’s all the stuff that’s in an olive that‘s missing from olive oil.

    If you give people actual olives, a dozen large green olives a day, you may see a drop in an inflammatory mediator. But according to a systematic review and meta-analysis, olive oil—on its own—does not appear to offer any anti-inflammatory benefits. What about papers that ascribe “remarkable anti-inflammatory activity” to extra virgin olive oil? Their evidence is from rodents. In people, extra virgin olive oil may be no better than butter when it comes to inflammation and worse than even coconut oil.

    So, should we just stick to olives? Sadly, a dozen olives could take up nearly half your sodium limit for the entire day, as you can see below and at 3:47 in my video.

    When put to the test, extra virgin olive oil did not appear to help with fibromyalgia symptoms either, but it did work better than canola oil in alleviating symptoms of inflammatory bowel disease. Unfortunately, I couldn’t find any studies putting olive oil intake to the test for arthritis. But why then is this blog entitled “Can Olive Oil Compete with Arthritis Drugs?” Because—are you ready for this?—it appears to work topically.

    Topical virgin olive oil went up against a gel containing an ibuprofen-type drug for osteoarthritis of the knee in a double-blind, randomized, clinical trial. Just a gram of oil, which is less than a quarter teaspoon, three times a day, costing less than three cents a day, worked! Topical olive oil was significantly better than the drug in reducing pain, as you can see below and at 4:37 in my video.

    The study only lasted a month, so is it possible that the olive oil would have continued to work better and better over time?

    Is olive oil effective in controlling morning inflammatory pain in the fingers and knees among women with rheumatoid arthritis? The researchers went all out, comparing the use of extra virgin olive oil to rubbing on nothing and also to rubbing on that ibuprofen-type gel, and, evidently, the decrease in the disease activity score in the olive oil group beat out the others.

    Doctor’s Note

    For more on joint health, see related posts below.

    What about eating olive oil? See Olive Oil and Artery Function.



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  • Olive Oil vs. Vegetable Oil vs. Butter

    Olive Oil vs. Vegetable Oil vs. Butter

    Are vegetable and seed oils “toxic”?!

    From TikTok to bestseller lists, vegetable oils—a.k.a. “seed oils”—are a big topic right now.

    To be fair, folks have debated the merits of vegetable oils dating back to when they first entered the marketplace.

    More recently, however, with the advent of the carnivore diet, vegetable oil hate has roared back into the socials. Maybe you’ve come across posts that refer to these cooking oils as “toxic sludge,” “motor oil,” “the hateful eight,” and “the biggest cause of chronic disease that nobody knows about.”

    The anti-vegetable oil logic goes something like this…

    Animal fats have been with humans for thousands of years. Vegetable fats, on the other hand, were invented during the last century when profit-seeking companies wanted to find a way to sell cheap-to-grow foods to unsuspecting consumers.

    Another argument: Like margarine, vegetable oils were marketed as healthier alternatives for butter, and yet, people argue, these oils are worse than butter, raising your risk for obesity, anxiety, depression, ulcerative colitis, and more.

    In contrast to the above line of thought, other experts will tell you that vegetable oils are harmless, potentially even health-promoting—and absolutely better than butter.

    So, who’s right?

    Like so many nutrition topics, the truth is too nuanced to fit on a meme.

    In this story, we’ll help you sort the science from the pseudoscience so you can make informed decisions about the oils you choose to include in your diet.

    What are vegetable oils?

    Sometimes called “seed oils,” vegetable oils start, as you might suspect, from the seed of a plant. The most common ones you’ll find in a typical grocery aisle include:

    • Canola oil
    • Corn oil
    • Safflower oil
    • Sesame oil
    • Sunflower oil
    • Soybean oil
    • Grapeseed oil

    By the way, if you feel like there’s a bunch of oils missing from that list, it’s probably because those oils come from non-seed plants (such as olive, avocado, palm, or coconut oil, which all come from fruits, and aren’t considered vegetable or seed oils).

    How are vegetable oils processed?

    Non-vegetable oils—such as olive and avocado oil—are derived from naturally fatty foods. In fact, olives are so oily that you could theoretically make your own olive oil at home. (Just Google “how to make olive oil from scratch,” and you’ll find a number of videos walking you through the steps.)

    The same can’t be said of most vegetable oils, which mostly come from foods with a relatively tiny fat content to begin with.

    Case in point: A cup of green olives contains about 20 grams of fat,1 whereas a cup of corn has 2 grams.2

    As a result, manufacturers must use an extensive multi-step process to extract this small amount of oil from these non-oily foods. These steps include:

    • Crushing: A machine uses high pressure to press oil from the seeds.
    • Refining: The seeds are heated with a solvent, such as hexane, to extract more oil.
    • Deodorizing: To create a neutral taste and remove unwanted compounds, the extracted oil is then cooked at 400 F (204 C) for several hours.

    During this process, health-promoting polyphenols and other stabilizing nutrients are lost, and small amounts of unsaturated fats are transformed into trans fatty acids (also called partially hydrogenated fat).

    (Interesting fact: This also happens during deep frying. When vegetable oils sizzle in a restaurant’s deep fryer for hours, the trans fat content of the oil increases.)

    To call these processed oils “toxic” might be an exaggeration. However, nutrition scientists generally agree that people should avoid trans fats in the diet, and in 2018, the Food and Drug Administration banned manufacturers from adding trans fats to processed foods.3 4

    What cooking oils should you eat?

    At PN, we’ve created several visual guides people can use to make informed decisions about what to eat.

    (We’ve also created a shopping list, which you or your clients can print out and take to the grocery store. Check it out: Healthy Fats Shopping List)

    In these guides, we’ve placed a few vegetable oils—expeller-pressed canola oil, high-oleic sunflower, and safflower oils—in the “Eat Some” section. For us, “eat some” is another way of saying that these foods will neither improve health nor harm health—when consumed in reasonable amounts. In some cases, like in the example of dark chocolate, when consumed in small amounts, they might even improve health.

    The rest of the vegetable oils, along with butter and other saturated fats, fall into the “Eat Less” category, as the image below shows. You’ll find vegetable oils in bold.

    An infographic showing dietary recommendations for different cooking oils and fats, divided into three categories: 'EAT MORE' (including extra virgin olive oil, walnut oil, and avocado oil), 'EAT SOME' (including various oils like flaxseed and coconut), and 'EAT LESS' (including butter, margarine, and various processed oils).

    We’ve gotten hate mail from folks who say certain vegetable oils—especially cold-pressed canola oil—should appear alongside olive oil in the “eat more” category. Plenty of others say all vegetable oils belong in the “eat less” column, and that butter belongs in “eat some” or even “eat more.”

    To understand the scientific reasoning behind our recommendations, let’s explore some head-to-head matchups.

    Extra-virgin olive oil vs. expeller-pressed canola oil

    These oils are the least refined of their kind.

    To make extra virgin olive oil (EVOO), manufacturers grind and mechanically press olives, without using any heat. Similarly, expeller-pressed canola oil is made by mechanically pressing rapeseed, without the use of heat or chemical solvents.

    🟢 The case for extra virgin olive oil (EVOO)

    Olive oil is richer in heart-healthy monounsaturated fatty acids (MUFAs) than almost any other cooking oil.

    In addition, unlike the more refined “light” olive oil, EVOO maintains most of the olive fruit’s original polyphenols. These plant-based substances help to combat inflammation and protect cells from damage.

    Perhaps most importantly…

    More studies vouch for EVOO’s health-promoting qualities than for any other cooking fat.

    For example, researchers asked 22,892 adults from Southern Italy to self-report their olive oil consumption. People who consumed the most olive oil (more than two tablespoons a day) were 20 percent less likely to die over the 13-year study than people who consumed the least olive oil (less than one tablespoon a day).5

    Other research has linked the consumption of olive oil with a reduced risk of:

    • High blood pressure6
    • Heart disease
    • Type 2 diabetes7
    • Dementia8
    • Cancer9

    Consumption of olive oil is also associated with reductions in LDL cholesterol, especially when used to replace saturated fats like butter and coconut oil.10

    Smoke point: Should you avoid cooking with olive oil?

    Years ago, culinary experts recommended using EVOO only on salads and other uncooked foods. Back then, they assumed EVOO’s relatively low smoke point (350 to 410F) meant the oil would break down when heated, losing some of its distinctive flavor and health benefits.

    We now know that smoke point isn’t as big a deal as previously thought.

    That’s especially true in the case of EVOO, whose polyphenols and high concentrations of monounsaturated fats help keep the oil stable when heated.

    In research that heated a variety of cooking oils to 464 F (240C) and then held them at 356 F (180C) for several hours, EVOO remained more stable than any other oil tested, including canola oil.11

    🟡 The case for expeller-pressed canola oil

    One of the more affordable cooking oils on the shelf, canola oil, is made from a Canadian-made hybrid of the rapeseed plant.

    (The word “canola” refers to the first three letters of “Canada” with a fun “ola” added to the end for marketing purposes.)12

    Among vegetable oils, canola is the richest in heart-healthy monounsaturated fats (though several non-vegetable oils have it beat) as well as alpha-linolenic acid, a plant-based omega-3 fatty acid.

    In addition, canola oil contains plant substances called phytosterols that help influence blood cholesterol for the better, especially when used as a substitute for butter, research has found.13 14 15

    The winner

    Extra virgin olive oil is the clear winner.

    The body of research in support of EVOO dwarfs the body of research in support of expeller-pressed canola.

    In addition, EVOO has a more favorable fatty acid profile. By the way, so does avocado oil, which is why you’ll also find it in the “eat more” column.

    However, you can buy roughly twice as much expeller-pressed canola oil for half as much money as EVOO. Because of this, expeller-pressed canola can be a good budget-friendly choice. In addition, because of expeller-pressed canola’s more neutral flavor, many people prefer it over EVOO for baking.

    When used in moderation, expeller-pressed canola can be part of a healthy diet. It is likely to be at least health neutral, if not somewhat health beneficial.

    Expeller-pressed canola oil vs. refined canola oil

    This match-up comes down to how processing methods affect the end product.

    🟡 Expeller-pressed canola oil

    An expeller press is a machine that squeezes oil out of seeds.

    It’s able to do this without the use of solvents or heat, which helps preserve beneficial compounds such as alpha-linolenic acid and phytosterols.

    🔴 Refined canola oil

    Refining removes some protective alpha-linoleic acid while adding small amounts of unhealthy trans fatty acids. This results in a product that is proportionally lower in omega-3 fatty acids and higher in omega-6 fatty acids.

    The winner

    Expeller-pressed canola oil wins, but only by a small margin.

    That’s because canola oil starts with a less controversial fatty acid profile than many other vegetable oils, as the chart below shows. Soybean oil, for example, has less heart-healthy monounsaturated fat and much more theoretically inflammation-contributing omega-6 fat.

    A chart titled 'Fatty Acid Ratios of Various Cooking Fats' comparing the percentages of different fatty acids (monounsaturated, polyunsaturated, omega-3, omega-6, and saturated) across six types of fats: extra virgin olive oil, avocado oil, walnut oil, canola oil, soybean oil, and butter.

    Are omega 6 fatty acids “inflammatory?”

    The typical American consumes around 16 to 20 times more omega-6 fats than omega-3s.

    This imbalance could theoretically increase inflammation in your body, potentially raising your risk for diabetes, obesity, and other health problems, argue some experts.16

    Years ago, the recommendation to balance your omega 6s with omega 3s was widespread. (The suggested “ideal” ratio: Anywhere from 1:1 to 4:1, in favor of omega 6s.)

    These days, there’s more debate among nutritional scientists as to whether this imbalance contributes to chronic inflammation, especially when those omega 6s are consumed in whole foods that contain many other beneficial compounds.

    For example, nuts and seeds—both naturally rich in omega-6 fats—have been associated with a range of health benefits, including reductions in blood cholesterol and inflammation.17 18

    In 2019, Harvard Health ran the headline “No need to avoid healthy omega-6 fats.” In support of their argument, a 2019 study from the American Heart Association journal Circulation determined that, if anything, the consumption of omega-6 fats reduced the risk for stroke, heart disease, and early death.19

    However, while nuts and refined canola oil may share a somewhat similar fatty acid profile, the two foods differ in one important way. As we mentioned earlier, refined canola oil is basically pure oil. Meanwhile, nuts and seeds come packaged with health-protective fiber, polyphenols, protein, vitamins, and minerals.

    Minimally-processed foods, like nuts or extra virgin oils, include a complex matrix of health-promoting nutrients. Highly-processed oils, on the other hand, have lost the vast majority of those healthful compounds, leaving mostly just the fatty acids which are more prone to oxidation (we’ll cover that next).

    Refined vegetable oil oil vs. butter

    This is the match-up that triggers the most arguing on the interwebs.

    Let’s cover the major claims from both sides—plus what the research says.

    🔴 The case for butter

    Butter proponents argue that saturated fats have been unnecessarily vilified. They point to nutrition recommendations during the 1980s and 1990s that recommended people replace butter with trans-fat rich margarine.

    (We all know how that went.)

    Margarine aside, others claim the research in support of reducing saturated fats is thin at best.20

    However, excessive saturated fat consumption (beyond 10 percent of total calories) does seem to boost cholesterol levels and may increase your risk of heart disease.21

    Some research has found that replacing 5 percent of the saturated fats in your diet with monounsaturated fats could reduce the risk of heart disease by 15 percent. Similarly, replacing 5 percent of the saturated fats in your diet with polyunsaturated fats (with most of that coming from refined vegetable oils) reduces the risk of a future heart attack by 10 percent, according to an analysis of eight studies involving 13,614 people.22 Many other studies support this finding.23

    But not all saturated fats affect blood cholesterol equally. In some dairy foods, a membrane—called a milk fat globule membrane—surrounds the saturated fats and seems to limit their cholesterol-raising properties.

    However, butter is low in this protective membrane, and consequently raises blood cholesterol more than other high-fat dairy products, like full-fat milk, cream, yogurt, or cheese.24 25 26

    The U.S. Dietary Guidelines recommend capping saturated fat at less than 10 percent of your calorie intake. A tablespoon of butter contains 7 grams of saturated fat—a third of the recommended daily limit in a 2000 Calorie diet.

    So, while you don’t necessarily need to eliminate butter, it’s worth moderating your intake.

    (Interested in learning about all the nuances of saturated fat consumption? Read: Is saturated fat good or bad for you?)

    🔴 The case for refined vegetable oils

    Due to their chemical structure, polyunsaturated fats are inherently less stable and more prone to oxidation than saturated or monounsaturated fats.

    During the refining process, protective phytochemicals and antioxidants are stripped, making these oils more prone to oxidation. The theory is that this oxidation increases inflammation in the body and elevates the risk of various health conditions.

    There’s some evidence to suggest that diets rich in polyunsaturated fats, especially from refined vegetable oils, are associated with increased levels of oxidized blood lipids, lipid peroxidation, and other markers of inflammation.27 28

    If you only use refined corn or safflower oils to lightly coat veggies before roasting them, you likely don’t have much to worry about.

    However, for the vast majority of people, the biggest source of refined vegetable oils isn’t home-cooked meals—it’s ultra-processed foods.

    The extra processing and repeated heat exposure used to create ultra-processed foods further oxidize these oils. Additionally, these foods are often loaded with potentially harmful ingredients like added sodium and sugars, and low in beneficial nutrients like fiber, vitamins, minerals, and phytonutrients.

    Plus, they’re incredibly calorie-dense and difficult to stop eating, which can raise your risk for obesity. (Find out exactly why highly-processed foods are so “addictive”: Why you can’t stop eating ultra-processed foods.)

    Most ultra-processed foods list one or more vegetable oils as one of their ingredients. Even ultra-processed foods that you wouldn’t think of as “fatty” contain small amounts. You’ll find them in store-bought cookies, chips, crackers, sauces, frozen dinners, meal replacement shakes, boxed macaroni and cheese, salad dressing, boxed rice blends, and more.

    In a large review involving nearly 10 million people, the consumption of ultra-processed foods was associated with a higher risk of premature death.29 In addition, studies have linked high consumption of ultra-processed foods with the following health problems:30 31 32 33

    • Heart disease and heart attacks
    • Stroke
    • High blood pressure
    • Depression
    • Overweight and obesity
    • Diabetes
    • Reduced HDL cholesterol
    • Cancer

    You don’t have to abolish ultra-processed foods.

    But your health will benefit from capping your consumption to about 20 percent or so of your intake, with the other 80 percent or so from mostly minimally-processed whole foods.

    This alone will naturally lower your refined vegetable oil intake to a safer level, without much fuss. Plus, consuming refined vegetable oils in the context of a diet that’s rich in colorful plants, fiber, phytochemicals, and antioxidants may help offset the concern of oxidation. (For example, by putting a reasonable amount of commercial salad dressing on a large, colorful salad.)

    The winner

    This match-up is a draw.

    Ultimately, both should be limited in the diet, and neither are health-promoting.

    Most refined vegetable oils are lopsidedly rich in polyunsaturated fatty acids compared to monounsaturated fats, and are stripped of many protective compounds. As mentioned earlier, some experts argue that these omega-6-rich fats may contribute to inflammation (but the evidence here is mixed). Because of how they’re processed, seed oils also contain some of those trans fats that everyone agrees we should all minimize.

    In contrast, butter is low in omega 6s but high in saturated fat, which can be problematic in higher amounts. Especially since it’s so low in the protective milk fat globule membrane. However, compared to refined vegetable oil, butter is less processed. Like olive oil, it’s one of those fats you could theoretically make at home.

    Some final parting advice

    This might be obvious from the head-to-head matchups, but we’ll say it anyway.

    If you like it and can afford it, EVOO is a great choice.

    Cold-pressed avocado oil and walnut oil are also great options, as both are rich in antioxidant compounds. Like EVOO, avocado oil is a rich source of MUFAs. Walnut oil’s fat primarily comes from polyunsaturated fats, so it’s best used as a dressing rather than used for cooking (as it’s less heat stable).

    However, like EVOO, avocado and walnut oil tend to be expensive. If you or your client are budget-conscious, expeller-pressed canola oil is a solid runner-up.

    Similarly, high-oleic sunflower and safflower oils are richer sources of monounsaturated fats than their high-linoleic cousins. When substituted for saturated fats like butter, high-oleic oils have been associated with cardiovascular benefits.34 35

    Regardless of what cooking fats you or your client choose, you’ll also want to do the following:

    ✅ Prioritize minimally-processed whole foods.

    Whole and minimally-processed foods—such as nuts, seeds, avocados, olives, and salmon—are more likely to feature health-promoting monounsaturated (MUFAs) and omega-3 fats. They also come packaged with a wide array of other good-for-you nutrients such as fiber, protein, minerals, and antioxidants.

    In contrast, ultra-professed foods are generally devoid of everything you keep hearing you should consume more of. These foods also tend to be calorie-dense, highly rewarding, and hard to stop eating.

    If you’re not sure whether packaged food is minimally processed or highly processed, take a close look and consider:

    • Does anything in nature resemble this food?
    • Does it look like it came from an animal or a plant?
    • If you look at the list of ingredients, do you see animal or plant components?

    If you answer “no” to most of the above, the food is likely highly processed.

    ✅ Limit deep-fried foods.

    It doesn’t matter what source of fat is used to fry them.

    Sort all fried foods into the “eat less” category.

    ✅ Get most of your fats from food, not oils.

    EVOO is associated with longer, healthier lives. However, that doesn’t mean you should be doing shots of it.

    As a general rule, you’re better off getting most of your fat from foods like avocados, olives, nuts and seeds than from any cooking oil.

    Whole food fats are rich in fiber, phytochemicals, vitamins, and minerals, and are generally less calorie-dense than oils. (But having one to three servings of oils or butter per day is reasonable.)

    And if you want personalized advice to suit your body, your eating preferences, and your goals, check out our Nutrition Calculator to figure out how fats fit into your overall diet.

    References

    Click here to view the information sources referenced in this article.

    If you’re a coach, or you want to be…


    You can help people build sustainable nutrition and lifestyle habits that will significantly improve their physical and mental health—while you make a great living doing what you love. We’ll show you how.


    If you’d like to learn more, consider the PN Level 1 Nutrition Coaching Certification. (You can enroll now at a big discount.)

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  • Best Fish Oil Supplements For Better Heart Health And Active Lifestyle

    Best Fish Oil Supplements For Better Heart Health And Active Lifestyle

    Fish oil supplements have been known to ease inflammation, support heart health, contribute to brain function, and improve the quality of our lives.But what is so special about it? Fish oil contains omega-3 fatty acids essential for efficient brain function and growth. Omega-3 fatty acids are fats present in marine organisms and plants.

    Fish oil contains two types of Omega-3 fatty acids, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). While flax seed contains alpha-linoleic acid (ALA). Fish like salmon, tuna, herring, mackerel, and sardines are some of the marine sources of fish oil.

    A new study published in JAMA Network Open has claimed that fish oil supplements may help older people with the APOEε4 gene that increases the risk of developing Alzheimer’s disease.

    The study observed 102 people aged 75, half of them were given 1.65 g of omega-3 in 3 soft gel capsules daily, while the other half were given softgels containing soybean oils. Out of all the participants, the ones who had APOEε4 gene showed reduced breakdown of nerve cells in the brain. The body cannot produce Omega-3 on its own, therefore, people include fish oil supplements in their diet.

    Benefits: According to an analysis of 40 studies, including more omega-3 fatty acids can reduce your chance of conditions including stroke, arterial disease, heart failure, and heart attack, as well as lower your risk of dying from any of them.

    Low levels of omega-3 may expose pregnant and breastfeeding women to postpartum depression. However, a study conducted in 2018 claimed that taking fish oil supplements may help reduce depression in such cases. But pregnant women should avoid eating fish high in mercury, according to the U.S. Food and Drug Administration (FDA). Some studies have also found that EPA and DHA could also help treat various neuropsychiatric conditions such as dementia, schizophrenia, and Parkinson’s disease.

    The American Heart Association (AHA) also recommends including fish and seafood in your regular diet because it is low in saturated fat and is a good source of protein. Some studies also suggest that vasodilator eicosapentaenoic acid (EPA) in fish oil can help prevent arrhythmias like atrial fibrillation. Additionally, it may also help relieve symptoms of rheumatoid arthritis.

    How do omega-3 fatty acids present in fish oil work?

    Omega-3 fatty acids are processed in your intestines and then pass into your bloodstream for use in other areas of the body. Like other fats, they are an energy source—but that’s not all. They also make up part of the cell membranes throughout your body and are especially important to the eyes, brain, and sperm. Omega-3s are also used to build signaling molecules called eicosanoids that are vital to your heart, lungs, immune system, and more.

    Side effects: You should not take seafood if you are taking blood thinning drugs or hormonal medications like birth control pills. They can sometimes cause minor gastrointestinal issues such as belching, diarrhea, or indigestion.

    You also need to check the course of some fish products, as they may have come from polluted water bodies. Some fish oil supplements contain Vitamin A in high amounts, which is toxic if taken in large amounts. Other side effects of the fish oil supplements include bad breath, unpleasant taste, and bad-smelling sweat.

    Are you taking the right supplement?

    One must keep some of the following factors in mind while selecting a supplement:

    Purity and Quality: Choose products that are free from additives, fillers, and artificial ingredients. Look for third-party testing or certification to ensure product quality.

    Form: Select a form that suits your preference and lifestyle. If you have difficulty swallowing pills, powders or effervescent tablets might be better options.

    Dosage: You should consult your healthcare provider or a physician before including any froms of supplement in your diet.

    Conclusion: According to the National Center for Complementary and Integrative Health, fish oil supplements are largely safe and are unlikely to cause any severe adverse effects. One of the best ways to include more omega-3s in your diet is by adding supplements, and eating both seafood and plant sources ensures you are ingesting all three types.

    1. Sports Research Triple Strength Omega 3 Fish Oil

    This Amazon bestseller has been prepared after following a 10-step refinement process. Sourced from Wild Alaska Pollock found in the Bering Sea, this supplement does not give you fish burps or aftertaste. Each softgel contains a minimum of 1,040 mg of essential Omega-3 fatty acids with 690 mg of EPA and 260 mg of DHA in the preferred triglyceride molecular form. The product is pescatarian friendly, non-GMO verified, hexane, and gluten-free. It has been tested for heavy metals, making it one of the best fish oils available on the market.

    Nature's Bounty

    2. Nature’s Bounty Fish Oil

    Containing important Omega-3 fatty acids, including EPA and DHA, this supplement has been purified to ensure it contains no mercury. It contains no shellfish and is free of gluten, sugar, and lactose. The softgel-form supplement comes without the strong, unpleasant, fishy aftertaste, making it easy to consume. It can be a great addition to your daily health habit.

    Nature Made Fish Oil

    3.Nature Made Fish Oil

    These gluten-free softgels are purified to remove mercury, a pollutant found in fish. The supplement comes in softgel form and provides 600 mg of Omega-3 fatty acids. It is meant to be used by both men and women. It is a great alternative for those looking for a dairy-free option. A United States Pharmacopeia (USP)-verified brand, the supplement has been made with high-quality ingredients that support brain function, eye health, and mood.

    VivaNaturals

    4. VivaNaturals Triple Strength Omega 3 Fish Oil

    Anyone who wants to take advantage of the benefits of Omega-3s but doesn’t regularly eat fish must give Dr Tobias a chance. It delivers three times the benefits compared to some other fish oil supplements. The fish oil uses a combination of sardines, anchovies, and mackerel to help you achieve the best possible results. Purified to reduce dioxins, mercury, and furans, this supplement is one of the few products that offer great qualities. This brand’s USP is its sustainable fishing practices. The product comes in softgel form and is free of gluten. It is a pescatarian-friendly option.

    Carlson - Cod Liver Oil

    5. Carlson – Cod Liver Oil

    This cod liver oil supplement has received several awards for its taste and quality. It is available in lemon, fruit splash, and natural flavor. It has been made with the highest quality Arctic cod fished off the coast of Norway using sustainable methods. It is then sent to a highly regulated facility in Norway for purification. To ensure that the nutrients in the supplement remain effective, Carlson uses advanced manufacturing techniques. In addition to omega-3s, it contains antioxidants. It has been flushed with nitrogen to prevent oxidation. It is a great alternative for those looking for brands that follow sustainable practices. All Carlson bottles are recyclable and plastic-neutral.

    Sundown

    6. Sundown Fish Oil Omega-3 Dietary Supplement

    This gluten-free, unfavored supplement helps maintain healthy triglyceride levels and reduces the risk of coronary heart disease. Each serving of this product has been sourced from deep-sea, cold-water fish. It has been purified to eliminate heavy metal contaminants such as mercury, a metal linked to serious health issues. The supplement has been tested for safety and quality. It is non-GMO, gluten, wheat, and dairy-free. Give your heart the best of what is available.

    Omegavia

    7. OmegaVia Ultra Concentrated Omega 3 Fish Oil

    This is a supplement meant for all those with dietary restrictions or the ones seeking alternatives to suit their regime. This highly concentrated option supports overall health, promoting a sharp mind, supple skin, and steady mood. The softgels come in an enteric coating, ensuring that the oral medication does not disintegrate in the gastric climate of our stomach. This coating also ensures that you do not get fishy burps all day long. The fish used to make this supplement were sourced from the waters off the coasts of Peru and Chile and later purified in Norway. If you are looking for a product that offers purity, potency, and freshness, Omegavia is the best option for you.

    Nordic

    8. Nordic Naturals Arctic Cod Liver Oil

    This Arctic Cod liver oil comes in lemon flavor for better taste in convenient to swallow softgel form. It is a Friend of the Sea (FOS)-certified and sustainably sourced product. It provides an ultrapure dose of omega-3s for overall health support. It exceeds the strictest standards for quality and freshness. All Nordic Naturals fish oils are protected from exposure to oxygen, as oxidation could cause repeat burping and bad taste. The brand uses ISO-accredited (or similar) third-party laboratories for ingredient verification.

    Pure Encapsulations O.N.E. Omega

    9. Pure Encapsulations O.N.E. Omega Fish Oil

    This supplement contains 1,000 mg of supercritical CO2 extracted, triglyceride-form EPA, and DHA. The fish oil has been produced through a supercritical CO2-based extraction method. It contains pure and concentrated fish oil. Pure Encapsulations products are also free of common allergens and artificial or unnecessary ingredients. The supplement provides quality support for your heart, vascular, and metabolic health. Get the taste of goodness and health benefits with the help of these softgels.

    Now Cod Liver Oil

    10. Now Supplements:

    The cod liver supplement comes with the additional goodness of vitamins A and D-3. Manufactured under strict quality control standards, it is soy-free, kosher, halal, and kept friendly. It has been manufactured in the USA by a family-owned and operated company. It has also been tested for harmful levels of contaminants such as PCBs, dioxins, mercury, and other heavy metals.

    ProOmega

    11. Nordic Naturals ProOmega Supplement

    This highly potent formula meets the daily recommended dose suggested by the American Heart Association needed to maintain a healthy heart. Every batch of the supplement has been made from fresh, wild-caught, omega-rich fish. The brand only uses non-GMO, gluten- and dairy-free ingredients with no artificial colors, flavors, or preservatives.

    Barlean

    12. Barlean’s Omega 3 Fish Oil Supplements

    Sustainably harvested from fresh, wild-caught fish, these softgels are ultra-purified, pharmaceutical-grade fish oil in natural triglyceride form. The fish oil is free of mercury and other heavy metals. It is ideal for all age groups and supports brain, eye, and immune health. The orange flavor makes it more appealing for those who despise fish burps and the aftertaste of fish oil supplements. It is meant for those looking for gluten-free options. It provides 360 mg of EPA and 240 mg of DHA per two softgel servings.

    WHC

    13. UnoCardio 1000 Fish Oil

    The unique r-triglyceride form of this supplement ensures better absorption and supports healthy vision, heart, and brain function. It is a gluten-free formula in orange softgels. In addition to omega-3s, it contains vitamin D3 essential for bone health. The fish oil does not contain beef gelatin. You also support the environment when you buy this product, as it has been derived from non-endangered fish species. It can be consumed with meals rich in fatty acids, such as olive oil and yogurt.

    21st Century

    14. 21st Century Fish Oil

    Just one serving of this fish oil provides 300 mg of EPA and DHA omega-3 fatty acids. This unique formula helps maintain cholesterol levels if they are within a normal range. The supplement contains fish body oil, gelatin, glycerin, purified water, refined soybean oil, and vitamin E (d-alpha-tocopheryl). Contains soy and fish. It is a gluten-free fish oil supplement that has been purified to eliminate mercury PCBs and dioxins.

    Rosita

    15. Rosita Extra Virgin Cod Liver Oil

    This supplement is a powerhouse of heart-related benefits with more EPA and DHA fatty acids per serving. It contains nutrients such as vitamins A and D. Rosita is a family-owned enterprise that uses sustainable practices to catch their own fish off the coast of Norway. This top-tier supplement may help lower inflammation and support healthy cholesterol levels.

    Nutricost

    16. Nutricost Fish Oil Omega 3 Softgels

    This top-quality supplement can be a great addition to one’s daily health habit. All Nutricost supplements are manufactured in a GMP-compliant facility, ensuring that you get the finest quality ingredients. The product provides 600 mg of Omega-3 in each capsule. A gluten-free formula, this supplement supports overall health. The supplement is backed by superior research and solid testimonials.

    Pharmepa

    17. Pharmepa Restore Fish Oil Supplement

    It is one of the top and most sustainable Omega-3 supplements. In addition, a supplement like this also takes pride in itself having sustainability baked into every single step of the supplement’s manufacturing process, with the supplements being plant-based. This powerful supplement EPA levels fast, correcting the balance of omega-3 and omega-6 fatty acids for intensive support. It also contains vitamin E to prevent the softgel from oxidation. The product is perfect for anyone looking for a sustainable alternative.

    GNC

    19. GNC Triple Strength Fish Oil

    This daily dietary supplement offers EPA and DHA Omega-3s from wild, deep ocean fish, including salmon, tuna, cod, and anchovy. These easy-to-swallow convenient mini softgels feature an enteric coating that helps to control fishy burps. It has been purified to remove heavy metals such as mercury. With ultra-concentrated DHA, this fish oil supplement promotes heart, brain, skin, and eye health. It also features on the Amazon bestsellers list.

    Pure and Essential

    18. Igennus Healthcare Nutrition Super Concentrated Fish Oil

    This ultra-pure fish supplement promotes brain function, heart, eye, and skin health, and inflammatory support. It comes in lemon flavor and is meant to be used by adults. The product is free from dioxins, mercury, GMOs, and soy. It contains 70% EPA and DHA—more than twice the omega-3 concentration of standard omega-3 fish oil. Igennus uses the finest ingredients to ensure the high quality of the final product. It can be consumed with food. Pregnant or lactating women must consult healthcare professionals before including fish oil supplements in their diet.

    Schiff

    20. MegaRed Omega 3 Fish Oil Supplement

    This vanilla-flavored supplement has a sustainable fish oil blend with patented micro-droplet technology. These fish oil softgels are convenient and easy for adults to take at home or on the go. The product is clinically proven to absorb six times better in your body than standard fish oil, increasing your Omega-3 levels. By giving your baby an adequate amount of Omegs-3s, you will be ensuring that your heart, joints, brains, and eyes stay healthy.

    NEW AGE Omega 3 Fish Oil

    21. NEW AGE Omega 3 Fish Oil

    Made in the USA, this supplement offers pure, high-quality fish oil. It is a third-party-tested, sustainably sourced, burpless fish oil. It is completely free of heavy metals, mercury, toxins, and other contaminants and delivers only the purest form of EPA and DHA Omega-3s. The supplement has been sourced from cold and pristine waters of the Atlantic for exceptional purity and zero contamination.

    Kirkland Signature Natural Fish Oil

    22 .Kirkland Signature Natural Fish Oil

    A trusted brand, Kirkland gives you the best ingredients and best outcomes. The fish used to make this supplement have been sourced from deep ocean waters. The company has used a state-of-the-art molecular distillation process to remove PCBs and dioxins, ensuring purity and potency. The fish oil is derived from a variety of fish species, to maximize omega-3 fatty acid concentration.

    Mason Natural, Glucosamine & Fish Oil

    23. Mason Natural, Glucosamine & Fish Oil

    A unique supplement that contains both glucosamine and fish oil for better bone and heart health. Manufactured by Mason Natural, this supplement comes in softgel to enable easy digestion. The product is meant to be used by adults. However, pregnant and lactating women must consult healthcare providers if they wish to include fish oil supplements in their diet.

    Seven Seas

    24. Seven Seas Cod Liver Fish Oil 500 Capsules

    This supplement has been made using a state-of-the-art manufacturing process to ensure the purest cod liver oil goes into each capsule. It comes with three times the DHA as compared to leading malt-based health drinks. Other ingredients present in the supplement include vitamins A, D, and E and omega-3 fatty acids, DHA and EPA. Customer reviews claim that the supplement has helped them boost their immune systems.

    PRN DE Omega Benefits

    25. PRN DE Omega Benefits

    One of the few fish oil omega-3 supplements that help rejuvenate the eyes and ease grittiness, dryness, and burning. This burpless fish oil has been made in an NSF-certified, GMP-compliant facility in Norway. However, they are third-party tested in the USA, making sure you only get the best. It contains re-esterified triglyceride (rTG) omega-3, which is more easily absorbed by the body. ​

    (Disclaimer: This article is meant for informational and educational use only and is not a replacement for professional medical advice. For any health-related concerns or questions, please consult a licensed healthcare provider. Additionally, Medical Daily suggests opting for products that have been verified by independent third-party testing to ensure their quality and effectiveness.
    Editorial Policies & Methodology: These products are selected independently and objectively, based on online reviews, various data sources, and proprietary research.)

    Published by Medicaldaily.com

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  • Can Fish Oil Benefit Older Adult Brains? Here’s What Study Says

    Can Fish Oil Benefit Older Adult Brains? Here’s What Study Says

    Can fish oil benefit brain health in older adults? Well, it depends. A new study found that while a specific group of older adults could benefit from regular fish oil use, the general population did not experience the same advantages.

    A clinical trial conducted at the Oregon Health & Science University (OHSU) examined the brain health effects of fish oil among older adults and discovered that omega-3 fatty acid use could benefit those with a genetic predisposition to Alzheimer’s. However, researchers did not find significant benefits for all older adults in general.

    The researchers examined WML (white matter lesion) progression and neuronal integrity breakdown, the factors associated with increased risk of Alzheimer’s disease among 102 participants aged 75 or older.

    The participants typically had relatively low blood levels of omega-3 fatty acids, which are found in fish oil. To assess the amount of change in white matter lesions in the brain, they underwent magnetic resonance imaging (MRI) of their brains during enrollment and at the end of three years. These participants either took a three-year treatment with 1.65 g of Omega-3 polyunsaturated fatty acids or a soybean oil placebo that tasted and looked similar.

    “Our findings showed that over three years, there was not a statistically significant difference between the placebo and the group that took fish oil. I don’t think it would be harmful, but I wouldn’t say you need to take fish oil to prevent dementia,” Lynne Shinto, senior co-author from OHSU, said in a news release.

    “Although ω-3 treatment failed to reach a significant reduction in WML progression and neuronal integrity breakdown among all participants at risk for dementia, the findings suggest that APOE*E4 carriers may benefit from ω-3 treatment,” the researchers wrote in the study published in the journal Jama Network. APOE*E4 carriers are a known genetic risk factor for late-onset Alzheimer’s disease.

    The study has certain limitations due to the participants being demographically and geographically homogeneous, limiting the generalizability of the findings. “A future multisite trial will have the ability to enroll a more ethnically, racially, and geographically diverse population and provide an adequate sample size to permit the assessment of clinical benefits, ” the researchers wrote.

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