Is Fish Oil Good for Your Gut?
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Fish oil, or the oil or fat derived from tissues of fish, is rich in omega-3 fatty acids and one of the most commonly used supplements in the United States, according to Consumer Lab. These healthy fats are tied to numerous health benefits, including improved heart health, reduced inflammation, and immune system support. Fish oil is also gaining a reputation as a means to balance the gut microbiome and enhance gut health.
But do these claims have scientific backing or are they simply a marketing tool to sell more supplements? Here’s a look at what the current research says about the impacts of fish oil on the gut.
What Is the Gut Microbiome?
In recent years there’s been a growing interest among the scientific community in the gut microbiome, a diverse community of microorganisms, also known as microbes, which play an important role in many bodily functions. According to an article published in ADC: Education and Practice, about 100 trillion microbes, including bacteria, fungi, parasites, and viruses, reside in the human body, the majority of which are in the gut.
Both helpful and potentially harmful microbes make up the gut microbiome. Most are friendly and have a mutually beneficial relationship with their hosts, but some can lead to disease and illness. In healthy individuals, both types of microbes coexist and carry on without incident. But a number of factors, including infections, change in diet, and long-term use of antibiotics, can upset that balance. Research is looking at how such disturbances may lead to disease and affect things like digestion, immune function, and even mental health.
Fish Oil’s Effects on the Gut Microbiome: What the Research Says
Several studies have examined the relationship between fish oil and gut health. While there have been mixed results, some research suggests that fish oil may promote a more diverse gut microbiome.
In a study published in Scientific Reports, researchers examined data on 876 middle aged and elderly female twins. They found strong correlations between high dietary omega-3 intake and a healthy microbiome composition, which is often associated with better overall health, as it’s indicative of a more stable and balanced ecosystem.
It also appears omega-3’s may provide beneficial effects on inflammation, according to a review published in the journal Mediators of Inflammation.
“Omega-3s have polyunsaturated fatty acids (PUFAs) that can positively affect the microbiome by increasing the production of many anti-inflammatory compounds like short chain fatty acids,” says Morgan Allyn Sendzischew Shane, MD, assistant clinical professor in the division of Digestive Health and Liver Diseases at the University of Miami Miller School of Medicine in Florida.
Other research, including a study published in the European Journal of Nutrition, has found that omega-3 fatty acids may help improve the integrity of the intestinal barrier, a protective wall inside the stomach which allows nutrients from food to pass through the body to be used for energy and blocks harmful microbes and toxins from entering the bloodstream.
The breakdown of the intestinal barrier contributes to a number of gastrointestinal diseases, including inflammatory bowel disease (IBD). By strengthening the intestinal barrier and increasing the production of anti-inflammatory compounds, omega-3’s may be beneficial to individuals living with these conditions, notes Dr. Sendzischew Shane.
How Much Omega-3’s Do I Need?
There are three main types of omega-3 fatty acids:
- alpha-linolenic acid (ALA)
- eicosapentaenoic acid (EPA)
- docosahexaenoic acid (DHA)
There are no formal recommendations for omega-3 consumption, except for ALA’s. According to the National Institutes of Health (NIH), men should consume 1.6 grams (g) of ALA daily and women should consume 1.1 g daily.
Is It Better to Get Fish Oil From Diet or Supplements?
“I am a big believer in getting what you need from your diet, and most people get their daily recommended dose from dietary sources,” Sendzischew Shane says. “A well-balanced diet that contains foods with omega-3’s is far superior to a supplement.”
According to the NIH, foods rich in omega-3’s include:
- Fish, especially salmon, tuna, mackerel, herring, and sardines
- Nuts and seeds
- Plant oils, including flaxseed oil, canola oil, and soybean oil
- Fortified foods, such as certain brands of juice, yogurt, eggs, milk, and soy drinks
Per the NIH, 1 tbsp of flaxseed contains more than 7 g of ALA, while 1 ounce (oz) of chia seeds contains 5 g and 1 oz of walnuts contains 2.5 g. A 3-oz serving of fish like salmon or herring offers nearly 2 g of omega-3’s.
Many people choose to take omega-3 supplements, but if you’d like to take this route, there are a few things you should know. First, supplements aren’t regulated by the FDA, so it’s up to manufacturing companies to ensure their products aren’t adulterated or contaminated.
“Frankly, you have no idea what’s actually in them in addition to the active ingredient you are looking to increase,” Sendzischew Shane says. “Also, fish oil supplements require a thick capsule because of their makeup, which can be really tough to tolerate and often leads to reflux, nausea, and stomach discomfort in many patients.”
Before starting any supplement, make sure to talk to your doctor. If you’ve been taking omega-3 supplements with the approval of your physician and tolerate it well, Sendzischew Shane notes there’s no cause for concern.
“But I wouldn’t go running to the store to pick up a bottle,” she says. “I would focus on including foods that are rich in omega-3’s into a well-balanced diet.”
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