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Over-the-counter omega-3 supplements provide essential fatty acids that offer the greatest health benefits and help prevent disease. However, new research from the University of East Anglia and the Cochrane Library shows that omega-3 supplements do not protect against cancer. In fact, they may slightly increase the chances of developing cancer. Most of the evidence on omega-3 comes from studies on fish oil supplements, according to Harvard Health.
The research team examined 47 trials involving adults who did not have cancer, those at higher risk of cancer, and those with a previous cancer diagnosis. They also reviewed 86 trials on heart-related events or deaths. In these reviews, more than 100,000 participants were randomly assigned to consume higher amounts of long-chain omega-3 fats (fish oils) or to maintain their usual intake for at least 1 year. The study focused on how many people died, were diagnosed with cancer, had heart attacks or strokes, or died from any of these diseases.
Omega-3 supplements for heart and cancer prevention
People promote omega-3 fats worldwide because they believe these fats can help protect against, or even reverse diseases such as cancer, heart attack, and stroke. However, two reviews by researchers at the University of East Anglia found that omega-3 supplements may only slightly lower the risk of dying from coronary heart disease or having related events. In fact, they might slightly increase the risk of cancer.
- The research shows that the effects of omega-3 supplements are minimal. Specifically, if 1,000 people take these supplements for about 4 years, 3 people may avoid dying from heart disease, and 6 people might prevent a heart event (like a heart attack).
- An additional 3 people could develop cancer. The systematic reviews were published in the British Journal of Cancer and the Cochrane Database of Systematic Reviews. The research team examined 47 trials involving adults without cancer, those at higher risk of cancer, and people with a previous cancer diagnosis, as well as 86 trials that looked at heart events or deaths.
- Over 100,000 participants were randomly assigned to either eat more long-chain omega-3 fats (like fish oils) or keep their usual diet for at least a year in each review. The studies looked at how many people died or were diagnosed with cancer, had a heart attack or stroke, or died from these diseases.
Is an omega-3 supplement safe for everyone?
Omega-3 supplements are usually safe for most people when taken in the right amounts. However, they are not a guaranteed solution for heart health, as often claimed. The study above shows that healthy people might not gain much in terms of heart health benefits from these supplements. Additionally, taking very high doses can raise the risk of problems like irregular heartbeats (atrial fibrillation) and bleeding.
Health Shots spoke to Dr Nidhi Sahai, Nutrition and Dietetics, Max Super Speciality Hospital, Vaishali, who discussed common myths, the right types to choose, and the ideal daily intake.
Myth: Supplements help everyone reduce the risk of heart disease.
Fact: “Healthy adults who take low-dose fish oil supplements generally do not experience significant benefits for heart health. However, people with very high triglycerides (over 500 mg/dL) or existing heart disease may find high-dose prescription omega-3s (4 grams per day) helpful. Over-the-counter supplements often lack sufficient EPA and DHA to be effective. Regular use of fish oil supplements might increase the risk of atrial fibrillation (A-fib) by 13% or more in healthy individuals. Taking high doses (over 3 grams daily) can also raise the risk of bleeding,” says Dr Sahai.
Myth: Omega-3 supplements can lead to cancer
Fact: “Omega-3 fatty acids (EPA/DHA) are not connected to cancer. However, research does not clearly show that they can prevent cancer either. People who eat more omega-3s have a lower overall risk of developing cancer, especially colorectal, liver, and lung cancers,” says Dr Sahai.
When shouldn’t you take omega-3?
There are times when you might want to avoid taking omega-3 supplements, says Dr Sahai.
- Taking more than 3-4 grams of fish oil each day can cause problems, especially if you don’t have a doctor’s guidance.
- Omega-3s can increase the risk of bleeding when taken with blood thinners like Warfarin.
- If you have a fish or shellfish allergy, talk to your doctor before taking these supplements.
- Dietary supplements, like fish oil, are not regulated as strictly as prescription medications. This means that over-the-counter fish oil might have lower amounts of beneficial fats or higher levels of harmful substances.
Omega-3 supplements: Dosage and safety
It is important to know the right dosage and safety guidelines to use omega-3 supplements effectively.
- Most adults should take 250–500 mg of combined EPA and DHA each day for heart health, brain function, and overall wellness. This amount meets daily needs without going overboard. As we get older, our omega-3 levels tend to drop. Older adults may need a bit more omega-3 fatty acids, under their doctor’s guidance, to support brain health and reduce inflammation.
- Taking Omega-3 supplements can affect blood thinners and blood pressure medications, which may increase the risk of bleeding for some people. High doses of Omega-3 can also cause stomach discomfort or make you more prone to bruising.
“Don’t follow social media trends for dosage without checking first. Always talk to a doctor to find the right amount for your body. The best nutrients come from natural sources like nuts, seeds, and fatty fish, such as salmon, when they are available.” advises the doctor.
(Disclaimer: This article is for informational purposes only and not a substitute for professional medical advice. Always seek your doctor’s advice for any questions about a medical condition. At Hindustan Times, we help you stay up-to-date with the latest trends and products. Hindustan Times has an affiliate partnership, so we may get a part of the revenue when you make a purchase. We shall not be liable for any claim under applicable laws, including but not limited to the Consumer Protection Act, 2019, arising from the products. The products listed in this article are in no particular order of priority.)
