Paying extra for snake oil
According to the cover story in the October issue of Nutrition Action Healthletter from the Center for Science in the Public Interest (CSPI), certain omega-3s may reduce the risk of heart disease and might even help protect against cancer, Alzheimer’s, and vision problems. But many foods making claims have little or none of those omega-3s, and labels don’t have to reveal how much or which omega-3 fat the foods contain.
DHA and EPA, the omega-3s found in salmon, trout, other fish, and algae, are linked to a lower risk of heart disease. Another omega-3, ALA, found in flaxseed and to a lesser extent, canola and soy, may not have the same benefits. But that doesn’t stop companies from loading products with ALA and bragging about their omega-3 content.
“The good news is that omega-3s from fish oil can reduce the risk of heart attack, and the research is building on other health benefits,” said CSPI senior nutritionist David Schardt in a press release from the center. “But get your omega-3s from fatty fish like salmon, or take fish oil or algal oil capsules. Many foods with omega-3 claims have only or mostly ALA, which may not prevent anything.”
CSPI says the Food and Drug Administration should require labels with omega-3 claims to disclose the amount and type of each omega-3 in the food. Until they do, consumers should be wary of generic omega-3 claims.
Schardt recommends eating fatty fish like salmon twice a week to average 500 to 1,000 mg a day of DHA plus EPA. (The American Heart Association recommends 1,000 mg a day of DHA plus EPA omega-3s for people with heart disease.) A six-ounce serving of Atlantic salmon has more than 3,000 mg of DHA and EPA, over 100 times what you’d get in a serving of DHA-fortified yogurt, milk, or soy milk.
“If your omega-3s are not from fish, algae, or fish oil, you’re likely paying extra for snake oil,” said Schardt.
For a review of the current research on the health benefits of omega-3s and more on omega-3 fortified products, see the full Nutrition Action article (http://www.cspinet.org/new/pdf/omegas.pdf) "Omega Medicine? Is fish oil good for what ails you?”
