Supplement sales are big business in the U.S. and around the globe. Unfortunately, it is a poorly regulated business. Manufacturers often overstate health claims on their labels, including the levels of different ingredients alleged to be included in the supplement.
One of the most popular supplements—and one of the most misrepresented and overhyped—is fish oil. Fish oil supplements in North America account for more than $220 million in sales each year and growing. A reported 1 in 5 individuals over 60 takes fish oil supplements. So there is considerable incentive for manufacturers and distributors to make unsubstantiated boasts about their products.
Key among those claims are heart health benefits due to levels of two potent omega-3 fatty acids—EPA and DHA. However, the actual levels of these in any given supplement are often misrepresented. A cross-sectional study of fish oil health claims, published in JAMA Cardiology in August, 2023, found highly variable levels of EPA and DHA in a review of thousands of fish oil supplements.
The review also found that almost 75 percent of the supplements made at least one blatant health claim on the label, while fewer than 20 percent of those claims were FDA-approved. Many claims, such as the ubiquitous “promotes heart health,” are neither supported by independent lab research, nor precise enough to be meaningful.
Fish Oil Alternatives for Heart Health
Fortunately, there are more research-driven heart healthy alternatives to supplements such as fish oil or CoQ10.
- Fatty, cold-water fish. The best source of high-value fish oil is, well, fish. Specifically, fatty cold-water fish like salmon, mackerel, and trout. Buy wild, not farm-raised, and look for deep-colored, fresh cuts. Steam, grill, or quick-sear to retain the most nutrients. You’ll be getting high amounts of omega-3 fatty acids in an incredibly tasty and filling package.
- Fiber. A high-fiber diet can lower cholesterol levels and provides beneficial effects for circulatory health. Eat fibrous foods in as close to a natural state as possible. The best include old-fashioned rolled oats, lentils, black beans, broccoli, and raspberries. Generally, fiber supplements do not fully replicate the benefits of high-fiber foods.
It’s often wiser to get your nutrients from a well-rounded, healthy diet rather than supplements. If you decide to supplement your diet, check product labels for indications that the supplement has been tested by an independent third-party lab, and look for a reputable brand. In any case, consult your primary care provider or cardiac specialist prior to make significant dietary changes or adding supplements to your daily regimen.
