As an Integrative Physician with a passion for natural measures, I am excited to share with you the second in a series of articles we call “Power Supplements”. The goal is to educate and inspire you towards optimal health, always with an emphasis on natural, inexpensive, and practical ideas.
So what’s next? Fish Oil (aka Omega-3 fatty acids)
Reasons we love fish oil:
1. It prevents sudden cardiac death
HELLO!!... Anyone been hearing about “sudden cardiac death” lately!?
I remember discovering this way back during my medical school days at Harvard, when one of our faculty published this review article.
Prior to his research, there was already a well-established association between fatty fish consumption and reduced fatal heart attacks, but the reason was not precisely understood. His contribution was to discover how: fatty acids from n-3 fish oils are stored in the cell membranes of heart cells and act to stabilize them from aberrant discharges.
2. Other significant cardiac benefits
It also helps reduce the development of atherosclerosis (“hardening of the arteries”), lowers triglyceride levels, and lowers blood pressure (read here and here).
Extra credit: My other all-time favorite cardiovascular supplement is Nattokinase, which thins the blood, dissolves clots, reverses atherosclerosis, lowers blood pressure, and improves cholesterol levels.
3. Profound anti-inflammatory and antioxidant effects
As with our good friend NAC, fish oil shows notable anti-inflammatory (inhibits COX) and anti-oxidant functions (stimulates NRF 2 pathways, boosts Superoxide Dismutase and Catalase activity, reduces F2 isoprostanes). Hence, we discover benefit for…
Arthritis:This study in older and overweight individuals showed a 42% reduction in pain after 4 months.
Autoimmune problems, such as rheumatoid arthritis, Crohn's disease, ulcerative colitis, psoriasis, lupus erythematosus, and multiple sclerosis (read here).
4. Amazing for the brain
Ever heard of Brain Derived Neurotrophic Factor (BDNF)? Well, it strengthens neural connections in areas critical to learning and memory. Think of it like “Miracle Gro” for the brain.
Guess what? DHA supplementation increases BDNF levels. It also promotes the growth of new neurons. Additionally, omega-3s benefit the brain due to their aformentioned anti-inflammatory and anti-oxidant effects.
Bonus: As a result, they hold promise for conditions like Alzheimer’s (they also stimulate the glymphatic system to clear beta Amyloid), depression, schitzophrenia and traumatic brain injury (including concussion). (Read more here and here.)
Bonus: If you would like further exploration of BDNF and other brain health concepts, we did this podcast series and created this brain health curriculum.
5. Boost energy by optimizing mitochondrial health
Does the phrase “mitochondrial biogenesis” mean anything to you? Well, to be honest, it makes my heart go pitter-pat because I understand what is behind that concept – the creation of new mitochondria within our cells. More mitochondria = more energy production = improved function of any given organ.
Mitochondrial function is so important to human health that there is even a well-established concept called “the mitochondrial theory of aging”, which considers loss of mitochondrial number and function as a central pillar in the aging process.
It turns out that omega-3 fatty acids stimulate mitochondrial biogenesis and enhance mitochondrial efficiency (read here).
6. Strength and muscle gains.
If you are interested, here is my best brand recommendation (availability, quality, potency and cost).
About Dr. Turner:
Michael K. Turner, M.D., is a graduate of Stanford University, Harvard Medical School and The Mayo Clinic. He practices Integrative Medicine in his own national concierge practice, providing personalized approaches.
What would it feel like to be as healthy as you could possibly be?
Let’s begin the journey…