What are the supposed benefits of omega-3 fish oils, should I include them in my diet and how much do you need?

THE benefits of omega-3 oils were believed to be wide-ranging with previous studies showing they helped prevent conditions such as heart disease.

But a recent review has thrown doubt on its health claims.

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What are the perceived benefits of omega-3 fish oils?

There were believed to be numerous benefits of omega-3 oils, which were linked to their anti-inflammatory properties.

Omega-3 oils can be found in certain nuts, seeds, and pastured animal foods like grass-fed beef and also in fatty fish like salmon and mackerel.

Supplements are prescribed to help conditions including:

• ADHD
• Cancer
• Diabetes
• High cholesterol
• Infertility
• IBD (inflammatory bowel disease)
• Alzheimer’s disease
• Depression
• Macular degeneration
• Skin issues (eczema and psoriasis)
• Inflammation
• Arthritis
• Anxiety

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It is also thought to help prevent heart disease and according to the NHS website is said to be important for women who are pregnant or breastfeeding, thought to help a baby's nervous system to develop.

But a recent review of studies involving 112,000 people appears to have debunked those claims.

Researchers from the Cochrane collaboration examined a number of trials looking into the benefits of omega-3 supplements and found there was no evidence of any health benefit.

Cochrane lead author, Dr Lee Hooper from the University of East Anglia, said: “We can be confident in the findings of this review which go against the popular belief that long-chain omega-3 supplements protect the heart.

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“This large systematic review included information from many thousands of people over long periods.

“Despite all this information, we don’t see protective effects.”

Dr Lee added that the belief omega-3 supplements had a positive effect came from a few studies in the 1980s and 1990s which appeared to show promising results.

She told : “We’ve all believed it for quite a long while.

“But none of the trials since have shown these results.

“We somehow haven’t adjusted to that data.”

The review was undertaken at the request of the World Health Organisation (WHO), which was updating its guidance surrounding polyunsaturated fats.

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How do I make sure I include omega-3 fish oils in my diet?

A lack of omega-3 oils can be fixed by eating a portion of salmon fish or fish oils at least twice a week.

A portion is considered by the NHS website to be around 140g (4.9oz).

Women who are planning a pregnancy or who are currently pregnant or breastfeeding should eat no more than two portions of oily fish a week.

This is because pollutants found in oily fish may affect the future development of a baby in the womb.

The recommended amount can also be consumed through taking omega-3 supplements on a daily basis.

What other foods have omega-3 oils in them?

If you really aren't a fan of fish and would prefer to consume food rather than a capsule, don't panic.

There are a number of other foods that contain high levels of omega-3 oils, including:

• Grass-fed beef
• Flaxseed
• Chia Seeds
• Walnuts
• Natto

How much omega-3 should you take?

Previous guidelines stated if you do opt for supplements, look for omega-3 oil rather than fish liver oil.

You can take flax oil, but plant-based sources appear to be harder for our bodies to use than fish versions.

Look for brands giving the ­equivalent of eating one to two portions of oily fish a week, which is around 450 micrograms of EPA and DHA – the two main omega-3s – per adult daily dose.