Do You *Really* Need to Take Omega-3 Supplements?

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Are fish oil and omega 3 intakes important, or is this just another food myth?

“Omega 3s,” - we’ve all seen the name Omega 3s advertised on labels from nuts to seeds and even eggs! But are these fats healthy for us, or is this just another food myth?

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Is fish oil and omega 3 intake essential or is this just another food myth?

[lilytea]

0:43: 🐟 Increasing intake of oily fish and omega-3 is advised for heart health, but its effectiveness is debated.
3:20: 💡 Omega-3 fatty acids, particularly EPA and DHA found in oily fish, have important roles in cell membranes, brain development, vision, and heart health.
6:18: 🐟 There is conflicting evidence on the benefits of omega-3 from fish oil supplements for cardiovascular health.
9:21: 🔑 EPA and DHA omega-3 have consistent benefits for individuals with high triglycerides or low fish oil intake.
12:19: ✅ Omega-3s, specifically EPA and DHA, have numerous health benefits including reducing blood pressure, improving blood vessel function, and having a potent anti-inflammatory role.
15:36: 🐟 Consuming omega-3 from fish sources may not be necessary if individuals have an overall healthy diet.
18:37: 💡 The episode discusses the challenges of giving nutritional advice and the potential benefits of incorporating EPA and DHA from sea plants into our diets.
Recap by Tammy AI

[preppermummyuk]

My daughter who is Neuro Diverse and takes high doses of Omega 3 to aid concentration for at least 10+ years.
We experimented over one summer and stopped taking the omega 3 for a two weeks. We noticed a deterioration within a few days in her concentration and processing information.

It works for us and we don’t have to give her ADHD meds.

Obviously she has a omega 3 rich diet too.

[musiqueetmontagne]

Brilliant research, discussion and advice again. Thank you both so much. Sarah really is THE oils and fats guru, what a star scientist she is, never goes with "popular views", just facts and research. Wonderful..

[a.higginbottom]

I've always taken an algae omega 3 supplement sporadically over the last years but it wasn't until I started taking it regularly every day for the past 2-3 months that I've seen an almost magical effect of it. I suffered from terrible neck and shoulder tension pains that would never really go away causing bad moods and brain fog. Now they are gone. Just gone. Granted, on some days, after a stressful day at work or looking at my phone too much, I still get tension pain but it doesn't last as long and is nowhere near as debilitating as it was before. I haven't looked into it too much yet but apparently a study comparing painkillers and omega 3 supplements for neck and shoulder pain has been done before and came to the same conclusion. I'm still shocked. Years of pain just gone.

[rowdyposs]

I found it very amusing when Jonathan said “I know lots of people who don’t eat any fish at all but yet they are still alive! “. Good on you Jonathan.

[jesscox]

High strength omega 3 has been a game changer ìn helping me with Seasonal Affective disorder. If I don't take it I notice a tangible difference within days and again when I start taking and I've done this so many times to test. It helps me with concentration, anxiety, the lethargy that comes with SAD. If you have depression/ any type of mental health issue do the experiment yourself and see if it works for you.

[sk.n.]

Finally at the end, she said it! All Omega 3s originate from algae, this is the cleanest source & how the fish get it!

[tiararoxeanne]

One of the amazing things about this podcast is how the Zoe members tease one another like a family😂. We hardly see this banter in other podcasts, and Jonathan is a very skillful wordsmith😂👍👍👍.

[thefisherking]

Take note that most modern humans eat 10-100x the historic and prehistoric levels of linoleic acid (omega-6) and it competes for receptors with omega-3. So, if your diet includes substantial amounts of seed oils, you can actually do more to increase omega-3 in your tissues by cutting those oils than by eating tons of omega-3. (You can still do both)

[danormiasondg]

I read that the weed purslane contains omega-3 fatty acids, ALA and EPA. It's also the most common weed in our garden, so we eat a lot of it.

[CARambolagen]

Please more on the algae supplements! Thanks! What are the reliable brands and things to look out for?

[glenyst]

I had very high cholesterol. Refused statins. But my elderly Dr suggested I try omega3 fish oil. (Krill) but couldn't prescribe it. After on 2gm/day for a month, my levels dropped by 30% which he said was excellent, better than I would get on a statin, but with no side effects. Noticed I can think more clearly too.

[carolwong]

Love this video. I am 65 and have been vegan ( Unprocessed foods) for 10 years. I recently check my Omega 3 index and it was ZERO! I just started an algae based omega 3 supplement and will retest in 6 months. I do not want to risk my brain health.

[carolapolakov]

Very little mention of brain health. Remember when our grandmothers would say "Eat your fish, it'll make you smarter". Also when in school in post war London they gave some of us cod liver oil. I've been taking Omega 3 supplements since I was around 40 years old. I immediately noticed a huge change in my mood, dry cracked skin, joint pain (from an old shoulder injury), my hair stopped falling out and my vision improved. I'm now 75 and don't take or need any medications. I'd rather take purified EPA and DHA oils than mercury and antibiotic laden farmed fish. I eat at least 2 organic free range eggs every day. I didn't take the supplements for a few months and when I started again I noticed that I had what is considered normal ageing brain fog and forgetfulness greatly improved. I'll stick with my own anecdotal evidence no matter what the greedy Pharma phoney research says.

[joannarichards]

I just bought omega 3 in my vitamin haul because I have long COVID. I couldn’t remember why I bought it and seeing Sarah’s lovely face loaded with common sense and clarity and you made me feel so much better on a difficult day. I wanted just to say thank you all for doing this. It’s obviously a vast amount of work but I am sure you have helped so many people, thanks. Joanna X

[Catz]

I saw a programme on farmed Salmon and they were so overcrowded in these tanks. There were dead fish amongst the live fish. So They threw antibiotics into the water with their feed to prevent the rest getting disease from the dead.
Hence I don’t eat fish but have Vegan supplements 💚 And I have no health problems and loads of energy thanks 🤩

[loopingstateofmind]

You have not mentioned how EPA and DHA may have a beneficial effect on symptoms of depression/mood disorders, which is important. I was expecting to hear that as one of the potential benefits or at least a point for discussion.
UPD: as someone rightly pointed out they did mention it at 2.48 but it was so brief I didn't even register it first time around. And they never discussed this topic, even briefly, which is a missing in my opinion.

[melindasieber]

My triglycerides was at 578 . Used fish oil but plus berberine for 4 months now number is at 87 .

[campersruincod]

My anecdotal experience:

I have an eating disorder (anorexia/orthorexia). When I do eat, it’s plant based (literal sense of the word), with small amounts of lean poultry and occasional fish.

I tried some random brand cod liver oil many years ago, with no benefit. Having tried extra virgin cod liver oil (yes, it does exist), I experience an instant improvement to my eyesight.

I have issues with colour and contrast. This extra virgin cod liver oil, roughly half a tablespoon, boosted eyesight within 24 hours of consumption. Even with a highly plant based diet, full of fibre and low saturated fat with small amounts of meat - I experienced a huge benefit, almost instantly.

I also experience this when I replace extra virgin olive oil in my pasta bolognese, with cold pressed flaxseed oil. I consume quite a lot of high quality oil, around 50ml per day.

Two things to make clear:

You can be plant based and eat meat, just less than a typical standard Western diet, and still reap the rewards that are associated with diets like the Mediterranean diet. Just make sure the meat is lean and/or has low saturated fat.

Omega-3 will benefit even the healthiest of vegans. It’s needed by the body. Period.

This all makes sense evolutionarily. We convert very little ALA to EPA/DHA. Females convert more than males. Our ancestors were omnivores. They ate a very diverse diet, often living near sources of water that contained fish. Our nutritional needs come from evolutionary adaptions. RDA for B12 and need for omega-3 comes from their consumption of low food chain mammals and fatty fish. B12 consumption also came from unwashed vegetables, but as modern Homo sapiens, we wash and cook our vegetables before consumption - from a dietary point of view, meat is certainly needed.

Eat like our omnivorous ancestors. Avoid all processed foods. It’s that simple.

[johncheshire]

Interesting but absolutely no mention of omegea 6:3 ratio. It is my understanding that there is little or no benefit in fish oils or fatty fish if your diet is rich in omega 6. Seed oils are full of omega 6. Most people have a high 6:3 ratio in their blood. I have drastically reduced my 6:3 ratio by cutting out seed oils, increasing grass fed meats and using grass fed pure butter ghee for cooking. Taking a few fish oil tablets or regularly eating fatty fish is easy but significantly reducing omega 6:3 ratio requires also cutting out as much omega 6 as you can and that is difficult.