A conversation with a practice member the other day got me thinking about how we make decisions about our health, especially when the information we receive seems to contradict what we've previously learned.
We were discussing omega-3 supplements, and she shared that another healthcare professional had advised against taking fish oil based on research highlighting potential health risks. I was familiar with some of the concerns, but I wanted to understand the evidence more fully, so I spent some time reviewing the research myself.
What I found reminded me of something I often share with my practice members: research rarely gives us a simple yes-or-no answer that applies to everyone. Understanding what was studied, who participated, and how the findings apply to our individual circumstances is just as important as the conclusions themselves.
You may have heard that omega-3s support heart and brain health. Alternatively, you may have heard that omega-3 supplementation can be harmful, leaving you wondering whether you should take a supplement at all.
It's a reasonable question, and one worth exploring. The answer depends on what you eat, your health history, your medications, and what you hope the supplement will do.
Polyphenols are naturally occurring compounds found in foods such as olives, berries, herbs, and vegetables. Many have antioxidant and anti-inflammatory properties. Researchers have been investigating whether combining omega-3 fatty acids with polyphenols may provide additional benefits, particularly when it comes to protecting fats from oxidation and supporting healthy metabolic function.
Omega-3 fatty acids are particularly susceptible to oxidation because of their chemical structure. This makes the quality, freshness, and stability of fish oil supplements important considerations.
In a clinical study involving 102 adults with metabolic syndrome, researchers compared fish oil alone, extra virgin olive oil alone, and the two together. The combination produced favorable changes in several measures of cholesterol metabolism and oxidative stress. Some measures of antioxidant status improved more with the combination than with fish oil alone.
A scientific review published in Nutrients also examined research on combining marine omega-3 fatty acids with polyphenols. The authors identified promising complementary effects on oxidative stress, inflammation, and metabolic health, while emphasizing that more research is needed.
These findings are encouraging, although we cannot yet conclude that adding polyphenols prevents the potential side effects identified in large omega-3 supplementation trials.
For me, this research reinforces the importance of looking at the entire formulation rather than considering only the amount of fish oil on the label.
It is one reason I personally use and recommend Zinzino BalanceOil, which combines marine omega-3s with polyphenol-rich extra virgin olive oil. I also appreciate the opportunity to measure fatty acid status and monitor changes over time rather than simply assuming a supplement is providing the intended nutritional benefit.
My goal is never to encourage supplementation simply for the sake of taking another product. It is to help people make informed choices based on their individual needs, the available research, and the quality of what they put into their bodies.
References:
1. Venturini et al. (2015) — Human clinical trial
Effects of extra virgin olive oil and fish oil on lipid profile and oxidative stress in patients with metabolic syndrome.
Nutrition, 31(6), 834–840.
Read the published researchThis randomized study found improvements in oxidative stress and lipid markers when fish oil and extra virgin olive oil were used together. It offers direct comparative evidence, although it did not isolate the effects of olive polyphenols or measure long-term cardiovascular safety.
2. Polyphenols and Fish Oils for Improving Metabolic Health (2021) — Scientific review
Polyphenols and Fish Oils for Improving Metabolic Health: A Revision of the Recent Evidence for Their Combined Nutraceutical Effects.
Nutrients, 2021.
Read the full reviewThis review explores how polyphenols and marine omega-3s may interact to influence oxidative stress, inflammation, and metabolic function. It discusses potentially additive and synergistic effects, while acknowledging limitations in the available evidence.
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