Add it to your routine to help prevent deadly heart attacks, combat cognitive decline, and MUCH MORE!
What if I told you that you could…
- add YEARS to your life
- safeguard your heart
- fend off depression
- strengthen your memory
- lower your breast cancer risk
- slash your joint pain
- and MORE…
…all by taking a SINGLE nutritional supplement that costs pennies a day?
I’m almost certain you would think I was joking.
But there’s evidence to back me up!
In fact, scientific research highlights SEVEN particularly remarkable benefits that all link back to this ONE tiny-but-mighty supplement.
Here’s everything you need to know…
One powerful supplement, SEVEN remarkable benefits
The versatile supplement I’m talking about is fish oil.
Fish oil contains essential omega-3 fatty acids, including EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), which our bodies NEED to perform basic biological functions, such as building new cells and reducing inflammation.
And supplementing with it daily is simply the best (and easiest) way to up your body’s stores.
Not to mention, modern research shows adding a fish oil supplement to your daily routine—and getting plenty of omega-3s—could help you attain SEVEN truly remarkable health benefits (and counting). Including:
- Increase life expectancy. Recent research conducted in the U.S. and Spain shows that higher levels of omega-3 fatty acids increase life expectancy by almost FIVE YEARS! Plus, just a 1 percent increase in omega-3 levels helped slash mortality risk.
- Lower deadly heart attack risk. Omega-3s also help ward off heart disease, the No. 1 cause of death worldwide. In fact, in a large Harvard University meta-analysis, people who took a daily omega-3 supplement had an 8 percent lower risk of heart attack and death from coronary heart disease compared to those who took a placebo.1 And higher doses provided even greater protection!
- Ward off Alzheimer’s disease. In another recent study, omega-3 fatty acids seemed to slow the progression of Alzheimer’s disease (AD). And that’s key—because no mainstream treatments currently make such a claim. For this research, AD patients took either omega-3 supplements or a placebo daily for six months.2 The results showed that memory function in the omega-3 group remained stable, whereas it deteriorated in the placebo group.
- Improve major symptoms of depression. Omega-3s can also provide relief from depression. In fact, in a 2021 study, 21 men and women diagnosed with major clinical depression took omega-3 fatty acid supplements.3 After just 12 weeks, the participants experienced an impressive 64 to 71 percent reduction in depressive symptoms.
(I should note that the men and women in the study took a fish oil supplement that contained more omega-3s than what you would get from eating a normal serving of fish. So, keep reading to learn about the optimal therapeutic doses for your fish oil supplement.)
- Reduce breast cancer risk. Some of the most exciting research that I’ve come across lately involves the effects of omega-3s on women fighting breast cancer.4 For this research, women diagnosed with breast cancer took either a placebo or fish oil supplement two to four weeks before undergoing a lumpectomy or mastectomy. Biopsy results revealed that the women who took fish oil exhibited an increase in Lactobacillus—a type of bacteria that reduces breast cancer tumor growth—in the normal tissue surrounding a tumor. This finding suggests that the omega-3s in fish oil may actually protect healthy breast tissue… and ultimately reduce breast cancer risk in the long run.
- Prevent autoimmune disorders. Fish oil seems to work well in combination with vitamin D to ward off hard-to-treat autoimmune disorders, such as multiple sclerosis and lupus.5 In fact, in a large study involving nearly 26,000 men and women, people who took vitamin D and/or fish oil supplements for five years had an impressive 25 to 30 percent lower risk of developing an autoimmune disorder compared to those who took a placebo. Granted, autoimmune conditions take a long time to develop. But—that means it’s never too early to start supplementing with both powerful supplements! (I routinely recommend 250 mcg [10,000 IU] of D daily alongside a quality fish oil supplement.)
- Relieve arthritis pain. Omega-3s provide impressive relief from the pain, swelling, and stiffness associated with both osteoarthritis (OA) and rheumatoid arthritis (RA).
In one study, overweight or obese men and women with OA who took fish oil supplements “significantly reduced” their pain in just four months. They also reduced their OA “burden”—which means they missed less work, slept better, and moved with greater ease.
In another study involving 60 men and women with active RA, half the participants took a fish oil supplement for 12 weeks and half took a placebo.6 Here again, men and women who took the fish oil exhibited “significant improvement” in their symptoms. They were even able to reduce their pain medication!
And, well… with all those remarkable benefits, it’s a wonder how anyone truly survives (much less THRIVES) without a daily fish oil supplement. Now let’s move on to talk about dose…
Are you getting enough omega-3s?
Shockingly, just one in 10 people get the omega-3s necessary to achieve and maintain good health. Which means nine out of 10 don’t give their bodies what they need to ward off disease and improve longevity!
Perhaps you don’t like fish… you’re afraid of the mercury… or have trouble affording fresh seafood and fish with today’s soaring grocery store prices. (You have to eat fish multiple times a week to get optimal amounts of omega-3s.)
Whatever the reason, omega-3 deficiencies are incredibly (and increasingly) common. And they’re not always easy to pinpoint. In fact, it’s quite unlikely that you’ll even hear about the importance of optimal omega-3 levels from your primary care doctor.
So, here are some of the common symptoms to watch out for—all of which point to a deficiency:
- frequent colds
- poor concentration
- joint pain
- lack of physical endurance
- dry and/or itchy skin
- brittle hair and nails
So, let’s talk about how you can OPTIMIZE your omega-3 intake and take advantage of all fish oil has to offer for your health…
My tips to finding a quality fish oil
As I mentioned earlier, taking a high-quality fish oil supplement is simply the best (and EASIEST) way to ensure you’re getting enough omega-3 fatty acids.
With that in mind, here a few important things to consider when choosing a high-quality fish oil supplement…
- Make sure your fish oil supplement contains 3,000 mg of both EPA and DHA, as your body needs both forms. Some generic, low-quality brands may contain 2,000 mg of fish oil—but only 300 mg are EPA/DHA. And that’s not nearly the optimal dose you need to gain the many remarkable benefits above.
- Look for fish oil supplements packaged in DARK glass or plastic bottles. Clear containers allow light to hit the capsules, which oxidizes the oil and can turn it rancid.
- Store your fish oil supplements in a cool spot, like the refrigerator, to protect it against harmful heat and oxidation.
- Don’t buy fish oil in big quantities. I know it’s tempting to buy a jug-sized bottle of 600 fish oil capsules from a big-box store. But it will take you a LONG time to go through it. And the longer fish oil sits around, the more likely it is to go rancid.
- Check the expiration date on the label. If it’s already passed or coming up soon, pick a different bottle or refresh your supply.
Of course, while I love the certainty of taking a daily fish oil supplement to optimize your omega-3 intake, I still recommend eating some delicious, fresh fish during the week, too…
Enjoy fish often—or at least twice a week
Truthfully, to get the effective dose used in some of these studies, you’d have to eat a large piece of fish many times a week. But let’s be honest—many of us don’t even add fish to our weekly menu. So, here’s what I recommend…
Start small and work your way up. In fact, research suggests just two servings of fish weekly offers significant heart protection.7
Oily, dark, wild-caught, fatty fish—such as salmon, sardines, anchovies, smelt, shad, herring, mackerel, swordfish, and tuna steak—contain the most omega-3s. So I recommend opting for those varieties.
Of course, preparation matters too. You don’t want to deep fry your fish, as that eliminates some of its protective benefits. Nor do you want to overcook it (unless you want to punish your taste buds!).
The good news is, fish is versatile. And it’s quite easy to learn how to prepare. I like to bake, poach, or even sauté my fish on the stove top.
And during the summer months especially, I think swordfish makes a light, refreshing, nutritious main dish. Even better? It’s mild and pairs wonderfully with most side dishes.
Here’s a great recipe to try from my A-List Diet cookbook:
- 1/2 teaspoon chili powder
- 1/2 teaspoon ground ginger
- 1 teaspoon ground coriander
- juice of 3 limes
- 1 cup macadamia nut oil
- 4 (8-ounce) swordfish steaks
- coarse sea salt
- In a small, dry sauté pan, toast the spices over medium heat. Stir in the lime juice and set aside to cool for 5 minutes. Whisk in the oil.
- Place the swordfish steaks in a shallow dish and coat with the mixture. Cover and marinate in the refrigerator for 2 hours.
- When ready to serve, preheat an indoor or outdoor grill to high. Sprinkle each side of the swordfish with salt and grill until just cooked through, 3 to 5 minutes per side depending on the thickness of the steak.
For additional guidance, I encourage you to tune into my Cooking With Dr. Fred show on Instagram
(@DrFredNYC) and YouTube (“The Dr. Fred Show”)—and cook alongside me!
In the end, while the vast majority of Americans fall way short on their omega-3 intake, you can make a HUGE impact on your health (and add YEARS to your life) by getting more of this powerful, versatile nutrient into your diet through proper supplementation (and tasty meals).
Are trendy krill supplements worth the hype?
Krill are tiny crustaceans (similar to shrimp). And yes, they contain omega-3 fatty acids.
But they’re also at the bottom of the food chain, which makes me wonder about their nutritional value.
Plus, I haven’t seen any compelling evidence to convince me that krill oil supplements are any better than regular fish oil supplements.
So, until we know more, I suggest you stick with regular fish oil supplements made with fish higher up on the chain—such as tuna, salmon, sardines, or mackerel. And remember, you want to supplement with 1,500 mg of high-quality EPA/DHA twice daily.
 “Using an erythrocyte fatty acid fingerprint to predict risk of all-cause mortality: the Framingham Offspring Cohort.” The American Journal of Clinical Nutrition, 2021; nqab195, doi.org/10.1093/ajcn/nqab195
 “Marine Omega‐3 Supplementation and Cardiovascular Disease: An Updated Meta‐Analysis of 13 Randomized Controlled Trials Involving 127 477 Participants.” Journal of the American Heart Association, 10/1/19; 8(19): e013543. doi.org/10.1161/JAHA.119.013543
 “Effects of Peroral Omega-3 Fatty Acid Supplementation on Cerebrospinal Fluid Biomarkers in Patients with Alzheimer’s Disease: A Randomized Controlled Trial—The OmegAD Study.” Journal of Alzheimer’s Disease 2021; 83(3):1291-1301. Doi.org/10.3233/JAD-210007
 “Omega-3 polyunsaturated fatty acids protect against inflammation through production of LOX and CYP450 lipid mediators: relevance for major depression and for human hippocampal neurogenesis.” Mol Psychiatry 2021; 26:6773–6788. doi.org/10.1038/s41380-021-01160-8
 “Diet Alters Entero-Mammary Signaling to Regulate the Breast Microbiome and Tumorigenesis.” Cancer Res 15 July 2021; 81 (14): 3890–3904. doi.org/10.1158/0008-5472.CAN-20-2983
 “Vitamin D and Marine n-3 Fatty Acid Supplementation and Prevention of Autoimmune Disease in the VITAL Randomized Controlled Trial.” American College of Rheumatology, 2021. (acrabstracts.org/abstract/vitamin-d-and-marine-n-3-fatty-acid-supplementation-and-prevention-of-autoimmune-disease-in-the-vital-randomized-controlled-trial/)
 “The Effect of Omega-3 Fatty Acids in Patients With Active Rheumatoid Arthritis Receiving DMARDs Therapy: Double-Blind Randomized Controlled Trial.” Glob J Health Sci, 2016; 8(7):18-25. Doi.org/10.5539/gjhs.v8n7p18
 “Associations of Fish Consumption With Risk of Cardiovascular Disease and Mortality Among Individuals With or Without Vascular Disease From 58 Countries.” JAMA Intern Med., 2021;181(5):631–649. doi:10.1001/jamainternmed.2021.0036