Health Tip of the Week: Omega Oils, Supplements vs. Foods

If you're thinking that maybe the easiest and most low-cal way to get omega-3s is with fish oil capsules, not so fast. Many nutritionists say it's a bad idea.

There is something about whole food that when it goes into the body it's more than 90% absorbed, while [with] a supplement you absorb only about 50%.

Moreover because the components of different foods work together, they may offer a more complete and balanced source of nutrients.

And if you're thinking fish-oil capsules will help you avoid the contamination risks of fresh fish, think again. Because supplements are not regulated in the U.S some may contain concentrated amounts of the same toxins found in fresh fish. And because the oil is so concentrated, the supplements can also produce an unpleasant body odour.

More important, experts say, there is a danger of overdosing on fish-oil supplements, particularly if you take more than the recommended amount. Doing so can increase your risk of bleeding or bruising. This isn't likely to happen when you get your intake from foods.

The one-time fish oil supplements can really help is if you need to reduce your levels of triglycerides, a dangerous blood fat linked to heart disease. The American Heart Association recommends that people with extremely high triglycerides get 2 to 4 daily grams of omega-3s (containing EPA and DHA) in capsules -- but only in consultation with their doctors.