Fit Tip Tuesday #8: Ditch the Fish Oil

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I know, I know, I’m the first health blogger to say no to fish oil supplements. Let me explain why!

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So omega-3 fatty acids are FANTASTIC for your health. Regular consumption helps prevent chronic diseases like cardiovascular disease, and limits systemic inflammation (which  contributes to weight problems). Omega-3s are mostly found in fish, which is why it’s so healthy to eat fish at least a few times per week (salmon sushi, get. at. me.). Hmm…I should write a post or two just about omega-3s…

A lot of people either don’t like fish or can’t eat fish that much. or, they think they’ll be extra extra healthy and take fish oil supplements with fish in their diet! Well, research (Association Between Omega-3 Fatty Acid Supplementation and Risk of Major Cardiovascular Disease Events: A Systematic Review and Meta-analysis) has actually scientifically proven that supplementation with fish oil does NOT have the same effects as consuming omega-3s in your diet!!! They pretty much took a group of subjects and gave them fish oil supplements for an extended period of time and you know what happened? NOTHING. There was literally no difference between them and the subjects that didn’t take any supplements or eat fish. They had the same rate of chronic disease and weight issues. But, subjects that eat omega-3s in their diet (like through real fish), saw drastic differences in their rate of disease.

So, don’t waste your money on silly supplements you don’t need! Lose the capsule for a real filet.

What are your favorite ways to get omega-3s in your diet?

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  • Michelle Rozzen

    The pollution in the water, from all the tragedy around the world has made the oceans completely toxic. Is it still safe to say that eating high quality fish is good for us vs a good quality omega 3 supplement?

    • Lisa @ The Skinny on Health

      That’s a really good question!! So, the issue surrounding eating high quality fish is purely a food safety issue. Most of our food in general doesn’t go through the necessary regulation by the FDA (only 2.3% of imported food is actually inspected!), so we run the risk of ingesting toxins in almost all the food we eat. It’s terrifying. The toxins or bacteria in fish are, for the most part, harmless, especially after cooking (which kills most bacteria). Consuming any fish, meat, poultry, or anything has its risks, that’s just unfortunately the world we live in. Actually fish oil supplements aren’t regulated by the FDA whatsoever! Processing and manufacturing plants that make fish oil supplements are, in my opinion, even more vulnerable to toxins and contamination (poor sanitation conditions, rats bringing diseases in, rust building up, workers not washing hands, unclean equipment, impure sources, ‘cheapening’ of ingredients…..the list goes on). These big plants aren’t regulated, so they typically have disgusting conditions. So, in my opinion, it is still much safer to eat high quality fish than supplements. Be sure to cook fish properly and get it from the most local source you can. :) Great question! xo

  • Melissa @

    Thanks for this post, I love learning which supplements are the real deal and which aren’t!

  • Kimberlee Gibson

    I have never taken fish oil but know lots of people who do. I will have to pass along the information. I try and eat fish once a week and use flaxseed meal in my smoothies.

  • Skinny Opinion

    Other than fish - chia seeds and flax seeds!!

  • Cassie Vaughn

    Plus they’re yucky.

  • Tiffany

    I had no idea about this. I wonder what was up with that and why it worked that way. I’m not taking any right now but it makes you think.

  • Amanda @ All Day Activewear

    Wonderful tip! I L-O-V-E fish — but I have been taking the supplements too — good to know I don’t need to waste my moola on another bottle :) Fresh food is always best!!

  • GiGi Eats Celebrities

    I stopped taking fish oil actually, because I EAT SO MUCH FISH!! Mmm! I want that salmon from True Food Kitchen again!

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  • Whitney @ To Live & Diet in L.

    SALMON! All day, every day. Salmon tacos, salmon sushi, salmon sashimi, grilled salmon, salmon smoothies (jk) :)

  • Dana @ Conscious Kitchen Blog

    Great tip! Just another example of why real food is better than supplements or vitamins. :)

  • 9tofit

    wow, I was actually thinking about getting them.. thanks for the tip!