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Don’t take cod liver oil, unless the label shows that its vitamin A content has been
reduced. The oil usually contains very high levels of A, which may weaken bones and
cause birth defects. Since it is made from livers, which filter out toxins, there is also
greater concern about contaminants, even though the oil is supposed to be purified.
- FISH IS BEST. Fish oil supplements supply omega-3s and are generally free of contaminants.
But fish also contains vitamins, minerals, other fats, and other substances that may work
with the omega-3s to protect the heart and overall health. Moreover, fish, which is rich in
protein and low in saturated fat, can replace less-healthful foods such as red meat. As
emphasized by Berkeley Wellness, the benefits of fish far outweigh the potential risks from
contaminants, especially if you eat it in moderation (two servings a week, about 8 to 12
ounces total) and vary the types of fish. A large study in the journal Circulation: Heart
Failure found that eating fried fish at least once a week was associated with a 48 percent
higher risk of heart failure, so other cooking methods are preferred.^58
- FISH DOSAGE:
The EPA and DHA content of fish depends on the species. A good listing is found at
http://fn.cfs.purdue.edu/fish4health/HealthBenefits/omega3.pdf
Lake Trout is the highest concentration, at 3% EPA and DHA. Atlantic salmon is almost
2%, but most fish are under 1%, meaning 100grams of fish for each gram of omega-3s.
At that rate, a therapeutic dose of 6 - 9 grams would take a lot of fish: up to two pounds a
day, so supplementation is essential.
- RESEARCH: Long-term outcomes -- benefits and liabilities from continuing treatment with
omega-3s and comparative assessment with other drugs -- require further investigation, as
do the systematic tracking, reporting and quantification of adverse effects.
