283. Should You Even Be Taking Fish Oil??
Boost Your Biology with Lucas Aoun
Deep Dive
Why might fish oil supplements be harmful?
Fish oil supplements can become rancid due to oxidation caused by exposure to light, heat, and oxygen during production and storage. Rancid fish oil can be more harmful than beneficial, potentially worsening blood lipid profiles and increasing metabolic risks.
How can you tell if a fish oil supplement is rancid?
Signs of rancidity include a darker, cloudier color, a fishy or foul odor, a strong fishy taste with extreme burping, and exceeding the expiration or best before date. Proper storage in a dark, UV-blocking glass and away from sunlight is crucial.
What are the benefits of fish oil supplementation?
Fish oil is touted for reducing heart disease risk, lowering blood pressure, improving cognitive function, reducing inflammation, and supporting skin, hair, bone health, and exercise performance. It also shows promise in treating depression and preventing neurodegeneration.
What studies support the benefits of fish oil?
Studies show omega-3s improve muscle mass and strength in the elderly, support mental health, and reduce triglycerides and cholesterol levels when supplements are not oxidized. However, oxidized fish oil can negatively impact cholesterol and metabolic health.
What are the potential side effects of fish oil?
Side effects include a fishy aftertaste, foul breath, heartburn, nausea, and diarrhea. Oxidized fish oil can worsen blood lipid profiles, increase metabolic risks like insulin resistance, and pose dangers to pregnant women and their babies.
How can fish oil affect mental health?
Fish oil can raise acetylcholine levels, which may cause anxiety, paranoia, and depression in sensitive individuals, especially when combined with high choline intake from foods or supplements like alpha-GPC or CDP choline.
How should fish oil be stored to prevent rancidity?
Fish oil should be stored in a dark, UV-blocking glass bottle, below room temperature, preferably in the refrigerator, and consumed within 90 days of opening. Proper storage reduces oxidation and preserves its benefits.
What biohack can enhance fish oil's benefits?
Combining fish oil with astaxanthin, a potent antioxidant, can protect it from oxidation and enhance its benefits for brain health, cardiovascular health, and overall fitness. However, astaxanthin may lower DHT levels, which could be a concern for some.
Shownotes Transcript