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Many people are constantly looking for a magic pill that’ll endow them with a long, healthy life.  Wouldn’t that be nice, if we could just pop a pill and not worry about anything else?  While the “fountain of youth in a bottle” doesn’t exist, there certainly seem to be a few supplements that will improve your life odds substantially.  These few are mixed among a morass of pills with misleading advertising that have little evidence of doing anything and may well be harmful to you.  From time to time I plan to discuss various popular supplements and help you differentiate the beneficial from the useless and dangerous.

Probably my favorite popular dietary supplement of them all is “fish oil,” which really refers to omega-3-fatty acids, found in high concentrations in fatty fish like salmon/tuna, and in lower concentrations in certain plants like flax seed and soy.  This remarkable oil may provide you with a bigger improvement in your odds of living a long, healthy life than any other supplement.

The benefits of fish oil came to light after researchers noticed that Eskimos have a much lower incidence of cardiovascular disease (such as heart attacks and abnormal heart rhythms) than the average American or European.  They began studying the dietary difference between these groups, and found that since a large percentage of an Eskimo’s diet is comprised of seafood, their intake of omega-3-fatty acids is between 5-50 times higher than the average American.  This subsequently led to a number of good quality scientific studies (something most supplements lack) examining whether individuals who consumed more fish oil developed less cardiovascular disease than those who consumed less fish oil.  The results were rather impressive.

Several studies have found significant reductions in the risk of heart attack and abnormal heart rhythms, as well as a lower risk of sudden cardiac death and overall mortality (which means death from any cause), in those who consume more omega-3-fatty acids.  These benefits were realized either by ingesting 4 or more servings of fatty (but not fried!) fish like tuna or salmon per week, or by simply taking between 1 and 6 grams per day of omega-3-fatty acids.  The risk reductions varied, and ranged from around 20 percent up to more than 60 percent lower risk, depending on the study.

Now when you consider that cardiovascular disease is the number one leading killer in the U.S. (check the list), it’s obvious that any simple step you can take that dramatically lowers your personal risk for heart disease is going to have a huge impact on your projected longevity.  As always, before you run out and buy any pills, be certain you discuss it with your doctor to be sure it’s a supplement that’s right for you. 

How does it work to lower the risk of cardiovascular disease?  No one knows for sure, but the omega-3’s seem to have favorable effects on your cholesterol levels, especially triglycerides.  It’s thought they also have anti-inflammatory effects and certainly act as mild blood thinners.  The interplay of these actions probably produces the beneficial lowering of cardiovascular events observed in the studies.

What about side effects?  Well, it’s a natural oil so they’re usually pretty mild, if any.  Since they thin the blood a bit, if you have a bleeding disorder your doctor may advise against fish oil supplements.  Allergic reactions (don’t take it if you have a seafood or fish allergy obviously) are possible.  Fishy aftertaste occasionally occurs, less so if you take it with food.  At high doses, a few may report nausea, cramping, or diarrhea.

There may be a number of other benefits of increasing omega-3 intake, as a few small studies and/or anecdotal reports suggest less joint pain, lower blood pressure, improved mental function, and fewer asthma symptoms among others.  The most compelling and strongest scientific evidence is for the reduced cardiovascular risk as above however.

If you discuss it with your doctor and he or she approves, make sure you buy a high quality brand with a guarantee that it’s been filtered for purity (especially for mercury removal) and certified to contain highly concentrated omega-3-fatty acids.

So consider following the Eskimo way and speak to your doctor about fish oil supplements.  The evidence suggests you’ll be doing your heart a favor and substantially improving your odds of living a long, healthy life.