Does taking fish oil instead of eating fish reduce the risk of mercury poisoning?

Q: I know that certain fish like salmon is beneficial for my health and my physique, but shouldn’t I just take a fish oil supplement instead and not eat fish to avoid mercury poisoning? Or are fish oil supplements also contaminated with mercury?

A: You should regularly consume fatty fish like salmon AND take fish oil supplements. The omega-3 fats they provide offer your body a plethora of benefits that include enhanced cardiovascular health, protection from certain cancers, better brain function and mood, improved joint and muscle recovery, and enhanced fat loss. And that is just the short list of benefits. If you worry about mercury contamination, don't. While many alarmist groups want you to be terrified by the thought of eating fish or fish products like fish oil due to possible poisoning from methylmercury, PCBs (polycholorinated biphenyls), and dioxins, it's mostly paranoia and sensationalism. In fact, the USDA has maintained that most people should include a variety of fish and seafood in their diets. And research studies support their advice. A report by the US National Academies of Science, Institutes of Medicine in conjunction with the National Marine Fisheries Service (NMFS) of the National Oceanic and Atmospheric Institution (NOAA) concluded that there should be no change in public health guidelines for fish as established by the FDA, as the contamination scare is largely overblown, and that there is a bigger health risk in not eating fish. And a Harvard School of Public Health study reached a similar conclusion. The Harvard scientists reported that the health effects of low-level mercury in adults are not clearly established and that the levels of both PCBs and dioxins are low. They stated that the potential cardiovascular and other effects of these contaminants are outweighed by the confirmed benefits of eating fish. They even stated that they were somewhat surprised by how little evidence there was of harm from fish. So regularly eat fish, such as salmon, white tuna and trout two to three times per week. And also take 1-2 grams of a fish oil supplement two to three times a day with meals. One research study found that out of all the fish oil supplements they tested, none were positive for any of these contaminants. If you're planning on getting pregnant soon, you may want to watch your fish intake. Avoid eating certain fish that have been found to be higher in mercury than other fish, such as shark, swordfish, mackerel king and tile fish. Or just play it completely safe with just a fish oil supplement, which will not only boost your health, but the health and development of your baby.

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