The purported benefits of Omega 3 Fatty Acids, specifically eicosapentaenoic (EPA) and docosahexaenoic (DHA) acid, are extraordinarily diverse. Studies have found that Omega 3’s may accelerate fat loss, improve immune system function, reduce risk of CVD, decrease inflammation, lower triglyceride levels and blood pressure, and improve mental health, and more.

The two most common methods for increasing Omega 3 intake include consuming fatty fish and supplementing with fish oil capsules. As with most "supplements," questions exist regarding the bioavailability of the nutrients. A recent study published in the American Journal of Clinical Nutrition reported that both methods are equally effective.

Twenty-three women participated in the study. Eleven ate two servings of albacore tuna or salmon per week, while the other 12 women ingested an equal quantity of omega-3's. Researchers estimate approximately 485 mg/day in capsules.

Both groups of women experienced a significant rise in omega-3 fatty acids appearing in red blood cells and plasma, 40% and 60%, respectively after 16 weeks. RBC concentrations were greater in fish group at 4 weeks, but leveled off.

Although this research appears to favor the more convenient method of supplementation, it remains difficult to promote the use of fish oil capsules. First, the lack of regulation in the supplement industry makes it impossible to know the quality of the Omega 3's, which may vary considerably based on the manufacturer. Second, the quantity of Omega 3's necessary to experience benefits ranges from 1 to 4 or more grams of EPA/DHA per day (The American Heart Association now recommends between 1 and 4 g EPA/DHE per day depending on goals (i.e. prevention vs. treatment). To acquire that amount it would require up to 10 or 20 capsules depending on the product. Thus, eating fish a few times per week may remain the best option. Whole fish provides a lean protein source with additional health-promoting minerals in addition to Omega 3 Fatty Acids.

As always, anyone interested in using fish oil capsules should check with their physician first.