Is it safe to consume fish oil as a long-term food supplement?

Information taken from ConsumerLab.com.

Question:

Is it safe to consume fish oil as a long-term food supplement?

Answer:

Long-term use of fish oil is safe as long as the daily dose is not too high and the fish oil is not contaminated. In fact, long-term daily use of fish oil is safer than eating fish each day due to much higher amounts of mercury in many types of fish. In contrast, there is essentially no mercury in fish oil, as it binds to proteins and not oils. PCBs, however, can be found in fish oil as well as fish meat. 

The concern with too much fish oil is the potential for suppression of the immune system, which may occur at daily doses above 2,000 mg of EPA and DHA. Be aware that fish oil may also have a blood thinning effect and may lower blood pressure. 

Keep in mind that you may be better off eating fish twice a week than taking fish oil, as there is more evidence of cardiovascular benefit from eating fish than from taking fish oil. If you already eat fish twice a week, taking a fish oil supplement may offer no additional benefit, unless you are trying to reduce elevated levels of triglycerides with high-dose fish oil. 

Of course, if you don’t eat fish twice a week, you should consider supplementing with fish oil, as the omega-3 fatty acids in fish oil may help with inflammatory diseases, eye disease, mental health disorders, and even the prevention of some types of cancer.

Question:

The suggested daily serving for my fish oil supplement, three 1,000 mg softgels, seems like a lot. Do I really need to take this much?

Answer:

First, it is very good that you are questioning the suggested dose on your supplement. Unlike OTC and prescription drugs, recommendations on supplements are not set or approved by the FDA and often vary widely from product to product, even among those which have the same ingredients. Supplements are actually classified as a food and not a drug. This is also why supplement labels don't refer to a "dose" but to a "serving size."

If you are taking fish oil for general cardiovascular health (as opposed to treatment for elevated triglycerides, for example), or because you think you might not be getting enough omega-3s from your diet, a single 1,000 mg softgel (providing about 300 mg EPA and 200 DHA) should be sufficient. This amount of EPA and DHA is roughly equivalent to the amount of omega-3s obtained from two servings of fish per week, as suggested by the American Heart Association. In fact, health agencies in some countries suggest that even half that amount may be adequate.

If you are taking fish oil for a specific health concern, a higher dose may be beneficial. Specific amounts for purposes such as the treatment of high triglycerides, improving mood, reducing anxiety, and even maintaining weight during chemotherapy, are listed in the ConsumerTips section of the Fish and Marine Oil Supplements Review. Be aware that there are safety concerns with high doses of fish oil, particularly a risk of bleeding and immune suppression.

Question:

Is fish oil safe? Is it contaminated with mercury and PCBs?

Answer:

ConsumerLab.com's tests of fish oil supplements have found none to contain mercury and most, although not all, to have only trace levels of PCBs (which can't be fully avoided since PCBs are found in water everywhere). A serving of fish meat is likely to contain far more contamination than a fish oil supplement. However, we have found some supplements to contain less fish oil than listed and some to be spoiled. In addition, the enteric coatings on some supplements have not worked properly.

Clinical studies have shown fish oil to be safe, but it is recommended that you get no more than 2 grams (2,000 mg) of omega-3 fatty acids (EPA and DHA) from fish oil supplements per day.

Here's my personal input on things to note:

1. Avoid mercury and PCB contaminants.
• If you're taking fish oil, make sure you check the manufacturer's credibility and reliability in terms of its research and technology, source of ingredients, good manufacturing practices, etc.
2. Avoid overdose.
• Understand your personal needs. Talk to your medical consultant especially if you have health issues such as elevated levels of triglycerides.
3. Supplementing, not replacing.
• Taking oily fish such as salmon and tuna gives us other essential nutrients for maintaining good health. Fish oil is only for supplementing if you're not taking enough of these fish in your diet.