Myth vs. Truth: The Efficacy of Fish Oil Supplements
Myth: Stale Fish Oil Supplements are Equally Effective
The assertion that a stale fish oil supplement is as effective as a fresh one in lowering cholesterol is incorrect.
Truth: Fresh Fish Oil Supplements Outperform Stale Options
Recent research published in the British Journal of Medicine highlights the superior efficacy of fresh fish oil supplements in reducing low-density lipoproteins (LDL) and intermediate-density lipoproteins (IDL) compared to both sunflower oil and stale fish oil supplements.
Impact of Freshness on Cholesterol Reduction
The effectiveness of fish oil in lowering cholesterol is influenced by its freshness. Fish oil supplements undergo oxidation over time, which diminishes their cholesterol-lowering capabilities. The beneficial properties of fish oils come from eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which can oxidize due to peroxide formation.
Study Methodology and Findings
The study categorized participants into three groups: fresh fish oils, oxidized fish oils, and sunflower oil. The findings indicated that fresh fish oils significantly reduced total lipids, phospholipids, and total cholesterol esters in IDL and small LDL more effectively than both sunflower oil and oxidized fish oil.
Implications for Supplement Quality
These results underscore the importance of selecting high-quality fish oil supplements that are not expired. Oxidation of fresh fish oil begins upon exposure to air, and its freshness is maintained based on the manufacturer’s guidelines.
For Further Reading
To learn more about this study, click here.
Reference
Rundblad A, Holven KB, Ottestad I, Myhrstad MC, Ulven SM. High-quality fish oil has a more favourable effect than oxidised fish oil on intermediate-density lipoprotein and LDL subclasses: a randomised controlled trial. Br J Nutr. 2017;117(9):1291-1298. doi:10.1017/S0007114517001167