Why Women Need Fat by William D. Lassek M.D

Author:William D. Lassek M.D.
Language: eng
Format: epub
Publisher: Penguin Publishing Group
Published: 2011-11-28T00:00:00+00:00

Fish Oils

While increasing omega-3 DHA and EPA in our diets is very important, getting enough from fish and seafood while avoiding mercury can be difficult. Because mercury is such a potent nervous system poison, even the “low” levels of mercury in preferred fish and seafood might still cause subtle, long-term health problems, which limits the amount of these foods that can be eaten. In addition, our bodies also store mercury in our fat. These risks are also likely to be even greater during pregnancy and nursing, because a developing baby is more vulnerable than an adult.

Women who wish to avoid such risks for themselves and their families should consider using fish oils in capsule or liquid form as a source of omega-3 EPA and DHA. These supplements are a much better source of omega-3s than secondhand fish oil from farmed fish. Reputable suppliers of fish oil and fish-oil capsules purify their product to eliminate mercury and other pollutants. Although the major brands of fish oil are purified in this way, it is best to check the bottle to make sure and, if in doubt, to contact the manufacturer. Some women find that taking fish oil before a meal reduces the amount of food they need to eat to feel satisfied, supporting the idea that American women now crave fat because they are not getting enough omega-3.

The total number of milligrams of oil in a fish-oil capsule, such as 1,000 or 1,200, is not very informative. The crucial question is how much DHA and EPA each capsule contains, and the label usually gives this information, though sometimes it (annoyingly) lumps them together. Also be sure to check how many capsules are in the serving size to see just how much omega-3 is in each one. Regular fish-oil capsules usually each have around 120 milligrams of DHA and a similar amount of EPA, while “double-strength” or “one-a-day” capsules have twice as much; “triple-strength” capsules are also available. Krill oil supplements also provide DHA and EPA but tend to have less DHA, cost more, and may not be purified. As we said earlier, the optimal daily amount of DHA for most American women is probably at least 500 to 1,000 milligrams.

If the size of fish oil capsules is a problem, you can chew them or puncture the capsule and squeeze out the oil onto a spoon. The oil is actually quite mild in flavor, and chewing the capsules releases the oil and reduces their size. The gelatin part melts away in a short time or can be easily swallowed. If you find that regular fish oil capsules increase burping, you can take the enteric-coated type, but these are less appealing to chew. Capsules can also be swallowed more easily if they are taken with a large portion of water. Another option is to buy fish oil in liquid form. Because DHA and EPA react so readily with the oxygen in the air, liquid oils must be kept in a dark bottle, refrigerated, and opened as little as possible.

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