Fish Oil And Triglycerides
Is fish oil for triglycerides lowering actually effective? Is there really a link between fish oil and triglycerides? Fish oil obtained from fatty tissues of fish is seen to be able to reduce the levels of triglycerides in the blood. Read more…
Is fish oil for triglycerides lowering actually effective? Is there really a link between fish oil and triglycerides? Fish oil obtained from fatty tissues of fish is seen to be able to reduce the levels of triglycerides in the blood. Read more
Weve all heard about good fats and bad fats. We know monounsaturated fats are good fats, whereas, saturated and polyunsaturated fats are detrimental and foods with such fats should be consumed in limited amounts. However, how much do we know about triglycerides? Triglycerides are also a type of fat found in the blood. High levels of this fat can conduce to heart attacks and death, thus, we need to keep the levels of triglycerides in our blood between 150 mg/dL and 170 mg/dL. Triglycerides levels can be lowered by fish oil.
How Are Krill Oil And Fish Oil Different
Two of the main omega-3 fatty acids found in fish and krill oil are eicosapentaenoic acid and docosahexaenoic acid . These fatty acids are thought to promote anti-inflammatory processes and have been shown to reduce circulating levels of blood triglycerides. Krill has less EPA and DHA than fish, but the way the fatty acids are stored may make it easier for the body to absorb. In fish oil, the fatty acids are stored as triglycerides in krill oil, 30% to 65% of the fatty acids are stored as phospholipids.
Establish A Regular Meal Pattern
Insulin resistance is another factor that can contribute to high blood triglycerides.
After you eat a meal, the cells in your pancreas send a signal to release insulin into the bloodstream. Insulin is then responsible for transporting sugar to your cells to be used for energy.
If you have too much insulin in your blood, your body can become resistant to it, making it difficult for your body to use insulin effectively. This can lead to a buildup of both sugar and triglycerides in the blood.
Fortunately, setting a regular eating pattern can help prevent insulin resistance and high triglycerides. For instance, research shows that not eating breakfast can lead to decreased insulin sensitivity .
An American Heart Association statement suggested that irregular eating patterns seemed less likely to achieve healthy cardiometabolic levels. They recommended intentional eating at regular times .
However, the evidence is mixed when it comes to meal frequency.
A 2013 study demonstrated that eating three meals per day significantly decreased triglycerides compared with eating six meals per day (
36 ).
Regardless of how many meals youre eating daily, eating regular meals can improve insulin sensitivity and lower blood triglyceride levels.
Summary
While studies are mixed on how meal frequency affects blood triglyceride levels, research suggests that sticking to a regular meal pattern can decrease many heart disease risk factors and prevent insulin resistance.
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Benefits In Other Conditions
High triglycerides are often related to type II diabetes and non-alcoholic fatty liver disease.
Insulin resistance, which contributes to diabetes, is associated with an increase in the livers secretion of triglycerides. Clearance of triglycerides from the circulation tends to be slower in people with insulin resistance.21
In a three-month trial of 64 overweight/obese adults at increased risk for type II diabetes, oral intake of 2,000 mg fish oil daily led to a 16.54% decrease in fasting triglyceride levels.21
Excess fat buildup in the liver, such as in non-alcoholic fatty liver disease, is associated with an increased incidence of cardiovascular disease.22
Recently, scientists reviewed 18 placebo-controlled trials of fish oil in individuals with non-alcoholic fatty liver disease. Fish oil significantly lowered triglycerides in an impressive 89% of the trials.23
Cholesterols Little Known Secret
The classification of HDL as the good cholesterol and LDL as bad cholesterol is a simple generalization to help us understand the different functions of lipoproteins in the body. The truth is that both lipoproteins are simply carriers of cholesterol. They are best described as packages for cholesterol transportation.
In this regard, high-density lipoprotein or HDL transports cholesterol from the blood while low-density lipoprotein or LDL is responsible for carrying cholesterol through the blood.
Therefore, although a high level of HDL cholesterol improves cardiovascular health, a high level of LDL cholesterol does not necessarily worsen cardiovascular health. It is what happens to LDL cholesterol that makes it bad for the heart.
Specifically, LDL cholesterol only turns bad when it becomes oxidized by free radicals.
Furthermore, other non-HDL can be turned dangerous by these free radicals.
Therefore, the levels of HDL and LDL cholesterols are not the only factors affecting cardiovascular health. Other non-HDL cholesterols besides LDL are also important.
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Plant Sterols Plus Fish Oil Equals Ldl
New research from Unilever has shown that consuming a combination of low-dose long-chain omega-3 fatty acids and plant sterols can effectively reduce both LDL-cholesterol and triglyceride levels. Dr Kevin Robinson spoke with Dr Elke Trautwein, Lead Scientist, Cardiovascular Health, and Chief Investigator, Dr Rouyanne Ras, to find out more
Plant sterols have long been known to lower low-density lipoprotein cholesterol levels, whereas high intakes of the omega-3 fish fatty acids EPA and DHA are known to lower triglyceride levels. It was speculated that consuming a combination of plant sterols and EPA+DHA could address these two blood lipid risk factors simultaneously. High circulating levels of triglycerides and LDL-C have both been linked to a greater risk of heart disease and stroke although, for triglycerides, this link is less established. People with elevated cholesterol levels are advised to do what they can to reduce them .
Brain Health And Memory
Since DHA is essential for cell membranes in the brain, research has focused on the role of omega-3s in memory-related diseases.
A 2014 systematic review including 34 studies analyzed the effect of omega-3s on cognitive function from infancy to old age. Researchers found that omega-3 supplementation was not associated with improved cognition in older children and adults. Furthermore, it did not prevent cognitive decline in older adults.
However, another 2015 systematic review and meta-analysis found the opposite. The systematic review of clinical trials and observational studies looked at DHA and EPA and their impact on adult memory. The study found that adults with mild memory complaints were significantly improved with DHA/EPA supplementation.
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How Does Fish Oil Reduce Triglycerides
by Health Professional
Omega-3 fatty acids from fish oil possess the unique ability to reduce triglycerides.
There’s no doubt that omega-3s do this quite effectively. After all, the FDA approved prescription fish oil, Lovaza®, to treat a condition called familial hypertriglyceridemia, a genetic condition in which very high triglyceride levels, typically 500 mg/dl or greater, develop. Omega-3 fatty acids, prescription or otherwise, reduce triglycerides in this condition by hundreds of milligrams. While most of us don’t need this much triglyceride reduction, omega-3 fatty acids can still exert substantial triglyceride reduction even when we have less marked elevations to start.
Omega-3 fatty acids stand out for their unique triglyceride-reducing property. No other fraction of fatty acids, like omega-6, monounsaturated or saturated, can match the triglyceride-reducing effect of omega-3s. Ounce for ounce, omega-3 fatty acids are at least 10-fold more potent for triglyceride reduction than any other food oil.
But why and how does fish oil reduce triglycerides?
First of all, what are triglycerides? As their name suggests, triglycerides consist of three fatty acids lined up along a glycerol “backbone.” Triglycerides are the form in which most fatty acids occur in the bloodstream, liver, and other organs. In various lipoproteins in the blood, like LDL, VLDL, and HDL, fatty acids occur as triglycerides.
Increase Your Intake Of Unsaturated Fats
Studies show that monounsaturated and polyunsaturated fats can reduce blood triglyceride levels, especially when theyre replacing carbs in your diet .
Monounsaturated fats are found in foods like olive oil, nuts, and avocados. Polyunsaturated fats are present in vegetable oils and fatty fish, as well as nuts and seeds such as walnuts, flaxseeds, and chia seeds.
A 2019 review of 27 studies reported that while olive oil consumption does decrease triglycerides levels, it does so significantly less than other types of plant oil .
One older study analyzed the diets of 452 adults in a specific population of Indigenous people in Alaska over the previous 24 hours.
It found that saturated fat intake was associated with increased blood triglycerides, while polyunsaturated fat intake was associated with lower triglyceride levels .
To maximize the triglyceride-lowering benefits of unsaturated fats, pick a heart-healthy fat like olive oil and use it to replace other types of fat in your diet, such as trans fats or highly processed vegetable oils .
Summary
Monounsaturated and polyunsaturated fats can decrease blood triglyceride levels, especially when theyre consumed in place of other fats.
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Ask Your Doctor About Natural Supplements
Several natural supplements could have the potential to lower blood triglycerides. Always speak with your doctor before starting any supplements, as they can interact with other medications.
Note especially that the Food and Drug Administration does not regulate supplements in the same way as it regulates pharmaceuticals, and supplement quality can vary widely.
Below are a few of the main supplements that have been studied:
- Fish oil. Well known for its potent effects on heart health, fish oil is rich in omega-3 fatty acids, which have been shown to decrease triglycerides and several other risk factors for heart disease (
Summary
Several supplements have been studied for their ability to lower triglyceride levels, including fish oil, fenugreek, garlic extract, guggul, and curcumin.
Best Fish Oil Supplement For Kids
We all know that kids can be fussy when it comes to taking medications and supplements. Who can blame them as many taste downright nasty? Fish oil is no different, with many brands leaving an off-putting aftertaste in your mouth. Even so, omega-3 supplementation has been associated with some potential benefits in children, such as enhancing brain health, promoting better sleep, and improving symptoms in kids with ADHD and asthma. So, despite the taste, parents may be interested in having their kids take omega-3s. Many companies make fish oil supplements with improved palatability designed just for kids. After searching the market, we determined that Nordic Naturals Childrens DHA is the best fish oil supplement for kids.
This product comes in a unique strawberry-flavored chewable softgel that provides 80 milligrams of EPA and 120 milligrams of DHA per four-softgel serving, more than enough to meet the needs of most kids. To ensure safety and purity for children, its third-party tested. Its also sustainably sourced from cod liver oil. As children grow older, this company also offers a Junior version that provides a bit more omega-3s per serving.
For parents looking for a daily fish oil supplement that is suitable for kids, Nordic Naturals Childrens DHA is a safe choice.
SPECS
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Best For Joint Health: One Omega
- only one softgel per day required
- produced using a solvent-free extraction method for purity
- third-party tested
Pure Encapsulations O.N.E. Omega is a fish oil supplement that provides 1,000 mg of combined EPA and DHA per serving.
According to the manufacturers, this supplement is made with fish oil produced through a solvent-free extraction method, resulting in a more concentrated, highly purified product.
The company claims that this supplement can support the integrity of the joints and connective tissue while also promoting heart, skin, and brain health.
O.N.E. Omega is available in two sizes, which contain either 30 or 60 softgel capsules per bottle. The company recommends people take one softgel per day with a meal.
It is also non-GMO and tested by an independent lab for safety, strength, and quality.
Price: $38.70
of combined EPA and DHA per day, equating to about 8 oz of seafood.
However, a higher amount of fish oil may be beneficial for people with certain health conditions.
For example, the American Heart Association recommends consuming 1,000 mg of EPA and DHA per day for individuals with heart disease and notes that supplements should be taken only under the direction of a healthcare professional.
Similarly, many health organizations recommend that pregnant or nursing people consume at least 200 mg of DHA per day to support fetal growth and development.
However, it is important to understand that not all Omega 3 sources are created equal.
Slows The Onset Of Mental Decline
Not only does fish oil help to reduce symptoms of certain mental health conditions, it also supports brain health as we get older. Aging causes brain function to decline. It also increases the risk of Alzheimerâs disease. People who eat more fish typically experience a slower decline in brain function as they age.
Fish oil supplements may also improve memory, cognition, and recall in older adults.
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Choose A Product That Is In Line With Your Standards
As discussed in past articles, diving into the supplement industry can be like swimming in murky waters. There is no standardization or regulation of nutritional supplements before they hit the shelves. It is the manufacturers responsibility to ensure the product is safe, effective, and labeled correctly before it goes to market. This, as you can imagine, leads to many false claims, mislabeled products, and precarious supplements hitting store shelves. Dont feel hopeless, though there is a way you can better protect yourself in the intimidating supplement aisle.
Find Omega-3 supplements that are third-party tested or certified by other governing bodies that you value and trust. For example, some organizations that work with or certify companies for sustainability and environmental impact practices include the , Friend of the Sea and Environmental Defense Fund.
Another certification to look for is the Global Organization for EPA and DHA Omega-3s . GOED partnerships indicate that the partner company upholds the highest product quality and ethical standards and is tested to ensure standards are being met.
Other third-party testing companies that are common include ConsumerLab.com, NSF International, and USP. Third-Party Testing companies test the product and display a quality assurance seal. A Third-Party Testing Seal indicates the product was manufactured correctly, contains the ingredients listed on the label, and does not contain harmful levels of contaminants.
How Do I Choose A Good Fish Oil For My Dog
There are three types of fish oil on the market:
- Natural triglyceride oil, which is the most natural and easiest to absorb. However, because it isnt purified, it may contain contaminants
- Ethyl ester oil is concentrated and distilled, removing impurities. Think of it as semi-natural with high levels of important components of omega-3: docosahexaenoic acid and eicosapentaenoic acid
- Synthetic triglyceride oil, which as the name says, is synthetic and absorbs the least easily of the three
Before choosing which type of fish oil to feed your dog, consider their breed, size, weight, and overall health. Speak with your veterinarian first as well. Over the long term, using fish oil as a supplement to a grain-based diet may deplete vitamin E, so some dogs may also ultimately require that supplement too.
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Will Fish Oil Reduce Triglycerides
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The New Scientific Advisory Zeros In On Triglyceride Effects And On Newer Prescription
Prescription-strength omega-3 fatty acids, available at the US Food and Drug Administration-approved dose of 4 g/day, are a safe and effective treatment for reducing triglycerides among individuals with hypertriglyceridemia, according to a new scientific statement from the American Heart Association .
Before omega-3 fatty acids are prescribed, however, physicians should first address any potential secondary causes of high triglycerides, such as hyperthyroidism or poorly managed type 2 diabetes, as well as implement a strategy to modify diet and lifestyle.
If these changes are not possible or not effective, initiating triglyceride-lowering pharmacotherapy may be required, write Ann Skulas-Ray, PhD , and colleagues in a paper published online August 19, 2019, in Circulation.
The science advisory updates prior AHA documents focused on omega-3 fatty acids, dating back to 2002 and 2011, that predate the advent of purified, prescription-strength formulations. The document also focuses specifically on their effects on hypertriglyceridemia, rather than atherosclerotic vascular disease.
To TCTMD, Skulas-Ray stressed that the degree of treatment response to omega-3 prescriptions is determined by the severity of an individuals triglyceride levels prior to treatment. She also noted that levels are highly variable day-to-day, so the determination of response shouldnt be based on a single triglyceride measurement.
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What Fish Oil Should I Get
With all this taken into consideration, we have made an ultra-pure TG form so our customers who want TG can get a pure, potent, and affordable TG fish oil. Our Ultra Pure Omega 900TG is now available for those who do want the TG form of Omega-3. Some people just want their TG form, and Im cool with that. Im a bartender, after all. I just wont let you drink tainted tequila.
Our recommendations, though, dont change here. The idea of these newly marketed TG or triglyceride fish oils being better is just wrong. EE or TG fish oil its all the same.
Always look for pure, potent fish oil. Weve made a collection of our High Potency Omega-3 products to make it easy to find the best of the best.
With any of these, it is very easy to achieve your daily goals of EPA and DHA .
All of our high potency fish oils are among the lowest cost per mg of EPA and DHA while being some of the cleanest oils from the most sustainable fisheries on the planet.
What matters most isnt the form of fish oil, but taking the right amount of the cleanest fish oil every day.
Just trying to keep it real
Neal Smoller, PharmD
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