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aquaculture. Thus, despite the increased risk of contamination, “wild” fish are preferable
until fish farm inspection reports are included on fish labels.
- CANNED FISH: Canned salmon and tuna are rich in omega-3s, but the amounts vary a lot.
Regular canned salmon, with skin and bones, has about 10 to 14 grams of total fat per four
ounces (about ½ cup), which provides about 2,000 milligrams of omega-3s. Skinless,
boneless, “premium” canned salmon has much less total fat (about three to four g per four
ounces), and thus only about 650 milligrams of omega-3s.
- LARGE DOSAGES: Large amounts of fish or fish oil consumption (in “Eskimo” amounts) call
for greater vigilance to avoid contaminants. Greater dosages have been associated with
nosebleeds or blood in the urine and call for closer monitoring to avoid serious
complications such as stroke or high blood sugar. Gastrointestinal upset is common with the
use of fish oil supplements, as is diarrhea, with potentially severe diarrhea at very high
doses. The Natural Standard also documents reports of fishy aftertaste, increased burping,
acid reflux/heartburn/indigestion, abdominal bloating, and abdominal pain. The Natural
Standard recommends that gastrointestinal side effects be minimized by taking fish oil with
meals and starting with low dosages. Large amounts can be taken better in two or more
separate dosages.
- PLANT SOURCES: Until recently, plant sources of omega 3s were discounted for use as CAM
because they were so weak. Chia seeds and flax seeds contain ALA (Alpha-linolenic acid)
and can be ground to get access to it, but the efficiency of converting ALA to EPA and DHA is
low and varies by individual. However, recent supplements have used algal oil instead of
flax seed oil, yielding up to 300 mg of combined DHA and EPA per capsule.^52 Note, however,
to get the 9.6 g required to replicate Stoll’s dosage, this would require swallowing 32 large
capsules of algal oil every day.
- DOSAGE:
