Walk into any pharmacy, and you will likely see rows of fish oil supplements promising all kinds of health benefits. Many of these bottles claim they can make your heart stronger, your brain sharper, and even boost your overall well-being.
Fish oil has been very popular for years, especially among older adults who hope it will protect them from heart disease. But a new study suggests that these claims may not be as true as people think.
Researchers from UT Southwestern Medical School recently looked into the claims made by fish oil products sold in stores and online. They studied almost 2,800 different supplements and found that nearly three-quarters of them made at least one health claim.
However, only about 19% of these products had claims that were actually approved by the U.S. Food and Drug Administration (FDA). Most of the others used general phrases like “supports heart health,” which sound good but are not backed by strong scientific proof.
Fish oil supplements mainly contain two types of omega-3 fatty acids called EPA and DHA. Scientists believe these fatty acids may help with heart and brain health.
But the new study found that different brands offer very different amounts of EPA and DHA, and there are no official guidelines telling people how much they should take each day. This makes it hard for customers to know if they are getting enough to make a difference — or even if it is helpful at all.
Even without strong proof, millions of people still take fish oil pills, especially older adults who worry about their heart health.
But according to Dr. Ann Marie Navar, one of the authors of the study, people might get better results by spending their money on fresh vegetables, healthy foods, or medicines that doctors know can lower blood pressure and cholesterol. She warns that relying too much on supplements could distract people from proven ways to stay healthy.
Nutrition expert Connie Diekman agrees. She explains that eating fish has clear benefits because fish is rich in many nutrients, not just fish oil. The advantage might come from the whole food, not just the oil itself.
She also reminds people that before taking any supplement, it’s important to talk with a doctor or a qualified dietitian to make sure it’s the right choice for their health needs.
The researchers argue that there should be stronger rules for how supplements are labeled. Right now, it is easy for companies to make big claims without providing solid proof. The study also points out that two large scientific trials, called VITAL and ASCEND, have not found strong evidence that fish oil supplements can actually prevent heart disease.
In short, even though fish oil supplements are everywhere and are heavily advertised, there is little strong evidence to prove that they work as promised. What you read on the bottle may not match what happens in real life. If you are concerned about your heart or brain health, it may be better to focus on eating a healthy diet, exercising regularly, and following your doctor’s advice.
Recent research also suggests that keeping your brain healthy as you age is about more than taking supplements. Studies show that fighting inflammation may help slow down memory problems, and that low vitamin D levels could make memory decline faster.
Other studies have found that regular exercise and diets like the MIND diet — which combines elements of the Mediterranean and DASH diets — may protect your brain and lower your risk of dementia.
The new fish oil study was published in JAMA Cardiology.
If you care about nutrition, please read studies about the benefits of low-dose lithium supplements, and low calorie diets may help reverse type 2 diabetes.
For more health information, please see recent studies about the best and worst foods for high blood pressure, and time-restricted eating: a simple way to fight aging and cancer
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