The studies behind fish oil’s health benefits are many, but omega-3s can also be found in plants. However, many feel obtaining EPA and DHA from fish sources is optimal for health. Gene Bruno, MS, MHS, Jarrow Formulas consultant and dean of academics at Huntington College of Health Sciences, said consumers may prefer a fish oil product over a different omega-3 source such as flaxseed oil or krill oil for two reasons. “The first reason is the overwhelming preponderance of research on omega-3 fatty acids has been done on fish oil as the source,” he said. “The second reason is that the non-fish oil sources contain a lower percentage of omega-3s as well as other components that may not be complementary to some of omega-3s’ functions. To begin with, consider that fish oil naturally contains 30-percent omega-3s (EPA/DHA) by weight, and concentrated fish oil supplements can easily provide 60 percent or more omega-3s. By comparison, krill oil contains 7 to 24 percent omega-3s (EPA/DHA). Flaxseed oil contains about 52 to 55 percent omega-3s, but as alpha-linolenic acid (ALA), not EPA/DHA.”
This is significant because ALA must be converted to EPA and DHA in the body before it will provide health benefits attributed to omega-3s. “Though ALA can be converted to EPA, conversion to DHA appears to be poor in humans,” noted Bruno.
This fact is not lost on smart shoppers, but some may still find it confusing, as products that tout omega-3 benefits can be made from fish or plant sources. “Beside fish oil, algae oil contains basic DHA, but also contains fewer fatty acids compared to fish oil,” said Baldur Hjaltason, sales director, EPAX AS. “What has been most confusing for the consumer is flaxseed oil, which contains a large amount of omega-3 fatty acid called ALA. Unfortunately, ALA can only be converted in small amount in the body to EPA and cannot replace the EPA and DHA consumed through fish oil.”
Stuart Tomc, CNHP, national educator for Nordic Naturals, noted the pathway that converts ALA to EPA and DHA requires vitamins, minerals and co-factors that are lacking in the typical American diet. “Some of the vitamins and minerals needed by this pathway for conversion are vitamin B6, C, zinc and magnesium, which have been shown to be deficient in the population, making conversion even less efficient for most,” he said. “Saturated fats and trans fats have been found to inhibit conversion, and data show these fats are consumed in high quantities in Western diets. Lastly, those with type 1 or type 2 diabetes have been found to be poor converters of ALA to EPA and DHA.” He added, “ALA should probably not be one’s sole source for EPA and DHA, and eating fish and supplementing with fish oils ensures proper levels of omega-3 fatty acids.”
However, some, like Herb Joiner-Bey, Ph.D., scientific advisor to Barlean’s, say ALA may be unduly getting a bad rap. He said both flaxseed oil and fish oil can be used concurrently for optimal wellness. “For general health maintenance, the mounting scientific literature is indicating that flaxseed oil is essentially equivalent to fish oil,” he said. “People can convert the plant omega-3 ALA into the omega-3s EPA and DHA found in fish oil. Due to the supportive role of estrogens, women of reproductive age are especially capable of making this conversion. The recommended dosage of one tablespoon per 100 pounds of body weight is quite adequate in supplying sufficient ALA for conversion to beneficial amounts of EPA and DHA.”
On the other hand, he pointed out fish oil may be more beneficial over flaxseed oil in a few instances. “The elderly may need to use fish oil as a supplement, in addition to using flaxseed oil in cooking, because aging tends to decrease the efficiency of our conversion enzyme systems. In inflammatory bowel disease (e.g., ulcerative colitis and Crohn’s disease), fish oil may help reduce the inflammatory process faster due to the fact that patients with IBD already have absorption problems and make enzyme conversion difficulties. Although for general cardiovascular health, flaxseed oil and fish oil are both beneficial, there is more evidence to support the use of fish oil in situations where the main aberration is high triglycerides. Even though flaxseed oil and fish oil are both beneficial to sustain mood, any situation involving the growth, development or repair of nervous may be improved by adding fish oil—especially during pregnancy and nursing.”
Debra Lemerond, owner of Terry Naturally, a 500,000-sq.ft. vitamin, natural foods and organic food store in Green Bay, WI, said using many sources of omega-3s is best. “I always tell my consumer to rotate fish oil with other vegetarian forms of omega-3s; maybe use fish oil for a month and then go to a flaxseed oil product.”