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Fish oil supplements are flying off the shelves across the country, with many people popping these golden capsules daily in hopes of boosting their heart health. You’ve probably seen the claims on the bottles: “promotes heart health” or “supports cardiovascular function.”
But before you spend another dollar on these popular supplements, it’s worth taking a closer look at what the science actually tells us. Are fish oil supplements really protecting your heart, or is this just another case of clever marketing outpacing medical evidence?
The Surprising Gap Between Perception and Reality
The numbers, first: the fish oil industry was worth approximately $12 billion in 2021, and it is projected to exceed $17 billion by 2028. Americans spend billions of dollars on supplements claiming it is beneficial for the cardiovascular system, making fish oil the second most popular non-vitamin/mineral supplement in the United States.
This however is not the complete truth as several randomized trials have compared fish oil supplements with placebo, wishing to find cardiovascular benefits, to no avail. The outcome was always the same; no benefit was noted as a result of taking fish oil supplements.
But, one moment, you might be thinking, haven’t we been fed the narrative about omega-3 fatty acids being heart friendly? This is where it gets fascinating.
Why There’s So Much Confusion
Let’s step back for a moment. People who consume larger amounts of fish do, in fact, have lower rates of heart attacks and strokes. Correspondingly, people with significantly high levels of omega-3 fatty acids (DHA and EPA) in their blood also have a lower incidence of heart disease.
Due to reasons mentioned above, the American Heart Association strongly endorses consuming fish two times a week.
But – and this is a big but – the benefits of consuming fish don’t seem to translate when we isolate the omega-3s and put them in supplement form. It’s like taking the violin out of an orchestra and expecting to hear the full symphony. Something gets lost in translation.
Could Fish Oil Actually Increase Some Risks?
Even more surprisingly, a large study from the UK Biobank following over 415,000 participants for nearly 12 years found that for people without existing cardiovascular disease, regular use of fish oil supplements was associated with a 13% increased risk of developing atrial fibrillation (an irregular heartbeat) and a 5% increased risk of stroke.
Yes, you read that correctly – for healthy people, these supplements might actually increase certain heart risks rather than reducing them.
When Fish Oil Might Actually Help
That does not imply, however, that fish oil supplements do not provide value for any group of people. For patients suffering from extremely high triglycerides (over 500 mg/dL) and at risk for chronic issues like pancreatitis, omega-3 oils can effectively help in reducing these levels. Even so, the effective dose for lowering triglycerides is around 2 grams of EPA and DHA per day.
This is considered way higher than the amount available in even the strongest over the counter supplements. UT Southwestern conducted a study which stated that only 7% of these supplements actually provide the therapeutic doses required, which are skirted through marketing.
The Bottom Line
The fish oil supplement story reminds us that nutrition science is complex, and extracting single nutrients from foods doesn’t always capture their benefits. While eating fish is heart-healthy, popping fish oil pills probably isn’t giving your heart the protection you think it is – and for some people, it might even increase certain risks.
If you’re currently taking fish oil supplements, it’s worth having a conversation with your healthcare provider about whether they’re appropriate for you.
Remember, when it comes to heart health, the best strategies are often the simplest ones – eating real food, staying active, and working with your doctor on personalized prevention.
