[vc_row][vc_column][vc_column_text]If you regularly take
fish oil supplements, you likely have heard about a shortage in the global fish oil supply.
Last June, the Peruvian Ministry of Production canceled the first anchovy fishing season of the year in the waters around the South American country.
An El Nino weather event caused sea surface temperatures to rise, which led to a higher-than-normal population of juvenile anchovies swimming around in fisheries in Peru.
Concerned about sustainability issues and not wanting to harvest too many of these young fish, officials decided it would be best to cancel fishing altogether.
While the move was probably wise for the health of long-term anchovy supply, it created a short-term shortage of fish oil that helped drive up prices. Peru is a major contributor to the fish oil market worldwide.
Later in the year, the ministry of production ended up authorizing the second anchovy fishing season that kicked off last October. That decision should eventually
help production to return to normal levels.
But as you wait for prices to come down, alternatives to fish oil might become more appealing.
One of these options is algae oil.
Fish oil shortage: Is algae oil a good substitute?
In terms of nutritional value, fish oil and algae oil offer similar benefits. Studies have found that both types of oil exert similar impacts on the human body.
In fact, fish eat algae to get the omega-3 fats – such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) -- that so many humans crave.
The availability of algae oil is good news for vegetarians and others who prefer to get their omega-3 content from a plant-based source.
“For those following a vegan diet, algae oil supplements can provide plant-based omega-3s,” says
Erin Palinski-Wade, a New Jersey-based registered dietitian and author of “2 Day Diabetes Diet.”
Folks who are not vegetarians still might consider turning to algae oil in a pinch, such as during periods of fish-oil shortages.
One study found that compared to fish oil,
algae oil causes fewer gastrointestinal issues such as belching and fishy taste. Algae oil also might be a good choice for those worried about being exposed to chemicals.
†
“These supplements contain no detectable PCBs (polychlorinated biphenyls) and still provide both EPA and DHA,” Palinski-Wade says.
Algae oil also might be a good option for those who worry about sustainability. Algae grows fast and requires no fishing.
However, algae oil does come with one significant drawback: It is usually more expensive than fish oil. That is because
algae oil is typically grown under controlled conditions, making it more costly to produce than fish oil.
Is fish oil – or algae oil – right for you?
Whether you consider purchasing fish oil or algae oil, the question remains: Do these supplements really benefit your health?
There is strong evidence that consuming higher levels of omega-3 fats found in fish can lower the risk of heart ailments and other health conditions.
†
“Regular fish consumption is linked to a reduced risk of heart attacks and strokes, and potentially lowering the risk of conditions like Alzheimer's disease and depression,” Palinski-Wade says.
However, most of the evidence of the benefit of omega-3 fats is tied to eating fish, not taking supplements.
A 2019 study published in the Journal of the American Heart Association did find that
taking omega-3 supplements daily supports heart and cardiovascular health.
†
However, a more recent study published last year in JAMA Cardiology seems to put that claim into question.
Researchers at the University of Texas Southwestern Medical Center found that most of the fish oil supplements on the market today make claims that data does not support.
The
researchers say flatly that multiple randomized clinical trials have found that for most people, there is no evidence that taking fish oil supplements boosts heart health.
In fact, taken at high doses, fish oil might actually increase the risk of atrial fibrillation, a condition in which the heart beats irregularly and often rapidly, the
researchers say.
At the end of the day, only you can decide whether or not it makes sense to take fish oil.
“Depending on the individual, omega-3 fatty acid supplementation can be beneficial, especially if they are not consuming fish in their diet,” Palinski-Wade says.
If you decide to purchase supplements, Palinski-Wade recommends looking for fish oil supplements that have been purified to remove any contaminants such as mercury and PCBs
“Be sure it is from a reputable brand that implements quality testing to ensure potency and purity,” she says.
Getting more fish in your diet
Eating a diet rich in fish is an alternative to taking supplements.
“Fatty fish -- such as salmon and mackerel -- are high in omega-3 fatty acids, which are beneficial to heart and brain health,” Palinski-Wade says.
Fish is also an excellent source of high-quality protein, which is essential for muscle growth and repair, she adds.
“Adding more protein to the diet can also help with blood-sugar regulation and appetite, which can make it easier to achieve and maintain a healthy body weight,” Palinski-Wade says.
Choosing
fish low in mercury such as salmon and sardines can lower the risk of eating fish associated with contaminants.
By contrast, fish such as king mackerel and swordfish may have high levels of mercury, and fish such as rock sole and Pacific halibut might have high levels of PCBs, Palinski-Wade says.
“Incorporate a variety of fish into your diet to ensure you benefit from a range of nutrients,” she says. “Also, consider the sustainability of the fish you choose.”
An easy way to get more fish into your diet is to take
canned tuna,
salmon,
sardines and other types of fish and mix them with ingredients such as artichoke hearts, avocado or bell peppers.
“You can also try different seasonings and cooking methods to enhance the taste of fish,” Palinski-Wade says. “Think beyond dinner: Consider options like
sushi, tuna-filled deviled eggs, or fish nachos for variety throughout the day.”
†These statements have not been approved by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent disease.[/vc_column_text][/vc_column][/vc_row][vc_row][vc_column][vc_text_separator title="Featured Products" border_width="2"][vc_row_inner equal_height="yes" content_placement="middle" gap="35"][vc_column_inner width="1/3"][vc_single_image image="173518" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1710090225512{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/vitacost-omega-3-algae-oil"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="173516" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1710090241435{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/safe-catch-wild-pacific-pink-salmon-3-oz"][/vc_column_inner][vc_column_inner width="1/3"][vc_single_image image="173517" img_size="full" alignment="center" onclick="custom_link" img_link_target="_blank" css=".vc_custom_1710090257757{padding-right: 7% !important;padding-left: 7% !important;}" link="https://www.vitacost.com/tonnino-tuna-fillets-in-olive-oil-6-7-oz-1"][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]
