How much fish is enough?

How much fish is enough?

Instead of taking fish oil and krill supplements why not eat fish? There are always paradoxes in scientific research, one of them is the omega-3 debate. Research shows if you eat fish twice per week, any type, you reduce your risk of heart disease. Eating more doesn’t give any more protection. Neither does taking fish oils instead according to a recent review and meta-analysis (big reflection on lots of research).

So save your money, leave some salmon for the bears and krill for the beautiful whales because our current use of the pills and seafood intake is unsustainable. Incidentally, if you are vegetarian and don’t eat fish nor fish oils, you have a lower risk of heart disease anyway.

Something that I need to inform you of as a Dietitian is to consider the Australian government guidelines for omega-3 is around 160mg per day for men and 90mg for women. You would generally have to pop a pill or eat some omega-3 rich seafood or fish to achieve that rather than just eat ‘any fish’ and vegetarians would have to take an algae derived omega-3 supplement.

A little confusing, yes. But in the end there will always be mixed messages regarding disease conditions. You may be interested in a table of the amounts of omega-3 in fish and seafood if you want to meet the government guidelines for omega-3 intake. For example you would need to consume a tin of tuna for lunch 5 days per week or have 150g tin sardines each week or wild salmon twice per week.

If you choose to take omega-3, read labels. There appears no benefit in taking more than the recommended intake unless your GP or specialist advises it.

You could avoid seafood and fish altogether and take 1 teaspoon per week of Bioceuticals Omega Sure Liquid Fish Oil (doesn’t taste too bad actually – Ozepharmacy has a taste test opportunity) and achieve more than enough @ 2250mg total DHA & EPA per teaspoon, the actual dose recommended by The Heart Foundation.