Why should you do the fish test?

Can fish oil really protect your heart? The answer to this depends very much on how often fish is on your menu. Because a new study with more than 50,000 participants shows: The right amount of omega-3 fatty acids can reduce the risk of atrial fibrillation - but there is one crucial caveat.

How much omega-3 do you really need?

Researchers found that consuming around 2.5 grams of alpha-linolenic acid (ALA) per day can reduce the risk of atrial fibrillation by 11 percent. However, there was no additional benefit with an intake of more than 2.8 grams per day.

Even more exciting: this effect was observed almost exclusively in people who rarely or never ate fish. Those who already eat fish regularly and therefore consume enough EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) hardly benefited from additional supplementation with fish oil.

So, before you reach for fish oil capsules, answer these three questions to find out if you really need a supplement.

1. how often do you eat fish?

If you eat oily fish such as salmon, mackerel or herring two to three times a week, you are already well supplied. One portion should be around 100 to 200 grams - roughly the size of the palm of your hand.

But fish oil can also have benefits beyond heart health: A meta-analysis of more than 30,000 participants found that eating around 500 grams of oily fish per week can reduce the risk of dementia by 24 percent. So if you want to support your brain in the long term, it's worth including fish in your diet more often.

2. do you have an increased risk of heart disease?

According to an analysis of 30 studies with almost 78,000 participants, fish oil does not increase the risk of atrial fibrillation - but there is one exception. Some studies suggest that high-dose fish oil may actually have negative effects in people with an increased risk of heart disease.

This means that if you have a family history of heart disease or other risk factors, you should definitely talk to a doctor before taking fish oil supplements. Or you can rely on natural sources from food.

3. are you taking low-quality fish oil?

Many studies do not take into account the quality of the fish oil products used - and this is often where the problem lies. Research shows that high-quality, certified fish oil products have positive effects on heart health, while untested ones may hold surprises.

A test of 32 fish oil supplements found that only three contained the amount of EPA and DHA stated on the label. Two thirds of the products even contained less than 67 percent of the promised dose.

Therefore, if you take fish oil as a supplement, look for certifications such as NSF Certified For Sport or Informed Sport. These guarantee purity and quality - something that many cheap products cannot offer. Alternatively, you can talk to your doctor about prescription fish oil supplements.

Conclusion: fish or fish oil?

Whether you need fish oil depends on your dietary habits. If you eat fish regularly, you probably don't need any supplements. If not, a high-quality fish oil supplement can be a useful addition - but only if you pay attention to the right quality.

Sources:

• Meta-analysis on fish consumption and dementia risk

• Study on fish oil and atrial fibrillation

• Quality of fish oil supplements