Omega-3 fish oil is a popular supplement known for its wide range of health benefits, including preventing heart disease, cancer, and dementia. However, these oils are sensitive to factors such as light, heat, and oxygen, and when exposed to these conditions, they can break down and become oxidized. Oxidized omega-3 fats can lead to unpleasant smells, and in some cases, the consumption of oxidized fish oil can be harmful.
Oxidation can happen when fish oil is inappropriately stored or exposed to natural conditions like light, heat, and oxygen. A study published in the Journal of Nutritional Science found that 40 percent of 171 brands of fish oil found on U.S. store shelves didn’t meet voluntary standards to prevent oxidation. This means that the chances of purchasing oxidized fish oil are relatively high.
The health dangers of oxidized fish oil are still up for debate, mainly because there aren’t many studies on how it affects humans. One study conducted at the University of Auckland in New Zealand found that pregnant rats given oxidized fish oil were more likely to have their newborn pups die, with oxidized fish oil killing about 30 percent of these pups. This alarming finding raises questions about the potential harm oxidized fish oil could cause in humans.
On the other hand, a seven-week human study didn’t show any negative health repercussions from using oxidized fish oil. However, it must be noted that this study was fairly short-term, and the effects of using oxidized fish oil for long periods are still unknown.
Avoiding Oxidized Fish Oil
Given the potential risks of consuming oxidized fish oil, it’s best to stick to fresh fish oil and avoid the oxidized kind. Here are a few tips to follow in choosing the right fish oil supplements:
- Always check the expiration date on your fish oil supplements and never use anything past its prime.
- Choose fish oil supplements packaged in containers that don’t let any light pass through.
- Store your fish oil supplements in the fridge to keep them fresh.
- If your fish oil supplement has a fishy smell, or if you burp up a fishy taste after taking it, throw it out and try a different brand.
It’s essential to remember that oxidation is a potential problem with all sources of omega-3s, not just fish oil. This means that other sources, like flax oil, aren’t entirely safe either. The only omega-3 oil that’s relatively oxidation-proof is krill oil because it contains an antioxidant (astaxanthin) that protects it from the oxidation process.
The Bottom Line
The debate around the health risks of using oxidized fish oil is ongoing, as there is still much more research to be done on the topic. But at the very least, it’s evident that taking oxidized or rancid fish oil can lead to some adverse effects, such as heartburn, nausea, and diarrhea. Additionally, oxidized fish oil loses its efficacy, meaning it won’t help your overall health even if it doesn’t harm it. To ensure you’re getting the maximum benefits from omega-3 supplements, you should follow the recommendations mentioned above.
