What are Fish Oil Pills?
We already know how beneficial fish oil is in supporting our overall health. Therefore, it is not surprising fish oil is one of the most commonly used nonvitamin/nonmineral dietary supplements in US adults and children.
When taking a fish oil supplement, you are essentially taking a pill made of oils extracted from a fish. Basically, these fish oil supplements are fantastic sources of DHA and EPA omega-3 fatty acids, and they help people get these essential fats in a convenient way. In some cases, these supplements may also contain additional nutrients, such as vitamin D.
There is no doubt that taking these pills is convenient, and they are a simple way to provide your body with these key nutrients. But relying solely on pills and not including fish in your diet can leave you missing other important nutrients that go beyond DHA and EPA omega-3s.
The Fish Oil Pill is Not a Substitute for Eating Fish
Taking a fish oil supplement full of DHA and EPA omega-3 fatty acids is a simple practice recommended by many health experts, especially when it comes to pregnant or breastfeeding women.
But does supplementing with fish oil mean you don’t need to eat the recommended 8-10 ounces of seafood per week?
While it is true that one of the reasons why seafood is recommended to be part of the pregnancy and lactation diet is because of the unique healthy omega-3 fatty acids they provide, the fat content is not the only reason why fish is suggested.
Sure, a serving of salmon or tuna can fuel your body with plenty of DHA and EPA omega-3s, but seafood is also packed with handfuls of other important nutrients that are too important to ignore.
Let’s take a can of tuna, as an example. In each 3-ounce serving, you get 60 milligrams of EPA omega-3 fatty acids and more than 1,000 milligrams of DHA omega-3 fatty acids. But along with a heavy dose of these healthy fats, you also get a dose of protein, selenium, magnesium, calcium, potassium, vitamin B12, and other nutrients that support a healthy pregnancy, the health of heart, brain health, and overall well-being.
And the data shows that some benefits of eating fish include supporting bone health, reducing anxiety levels, and even reducing the risk of developing type 2 diabetes. During pregnancy, eating fish is also associated with some amazing results.
According to the results of a study, pregnant women who eat fish 2-3 times per week had babies reach milestones like climbing stairs, drinking from a cup, and drawing faster than babies born to mothers who didn’t eat the same amount of fish each week. Another study showed that children whose mothers ate seafood during pregnancy could gain an average of 7.7 IQ points compared to those whose mothers did not eat seafood.
Mercury Concerns About Fish Consumption During Pregnancy
While eating fish during pregnancy can fuel your body with essential nutrients in a delicious and sustainable way, the potential methylmercury content of your fish needs to be considered.
Methylmercury is a naturally occurring toxic element that leaches from the air into our water sources. This compound can be formed in fish, and therefore can be transferred to humans when we enjoy seafood. When this metal is consumed in large amounts during pregnancy, the risk of experiencing negative effects on the development of the baby’s brain and nervous system may increase.
Considering how many beneficial compounds fish can provide a pregnant woman, it is not recommended to avoid fish altogether. Instead, the latest Dietary Guidelines for Americans recommends that pregnant or breastfeeding women consume between 8 and 12 ounces per week of a variety of seafood from lower-mercury options.
When shopping for fish during pregnancy, it’s helpful to know that Safe Catch Elite and Ahi Tuna and salmon meet Consumer Report’s “low mercury standard” set for vulnerable populations such as pregnant women and young children. Plus, Safe Catch is the only seafood brand that tests every tuna (Elite and Ahi) and salmon in a mercury limit 10-25x more stringent than the FDA action limit, making it a perfect addition to pregnancy and nursing-safe diets.
Fish Oil Pills + Seafood = Maximum Health Benefits
No matter if you’re trying to support your heart health, maintain a healthy pregnancy or support a healthy breastfeeding journey, taking a fish oil supplement and eating seafood can help you achieve your goal. Therefore, the question of whether you should take a fish oil supplement versus eating fish is debatable, as ideally, you do both! Stick to fish options that are lower in mercury, such as Safe Catch Elite Tuna, will help you meet your needs in a safe and nutritious way.
Bottom line? The benefits of omega 3 are too important to neglect especially during pregnancy. Combining your fish oil pill with your seafood intake will ensure that you are giving your body exactly what it needs, even on days when you don’t include fish in your diet. So, continue to take your recommended fish oil each day, but don’t skip seafood. Your body will thank you for it.
