PSMD NEWSLETTER
You will NEVER take fish oil again
June 1, 2025
I'm gonna warn you guys in advance...
If you read this newsletter, you may never want to take omega-3 fish oil again.
For those who only recently discovered me and do not know…
I would never take fish oil (haven’t done for years!)
Many people in the health space advocate for as much as 4g of fish oil per day.
But here’s something they won’t tell you that grinds my gears…
These are omega-3 polyunsaturated long-chain fatty acids (PUFAs) and they are HIGHLY susceptible to OXIDATION due to all those double bonds in the fatty acid chain (PMID: 26688722).
They're usually sitting on shelves at room temperature, exposed to light and air… which doesn't help at all.
Even oil stored in the dark at 4°C can oxidize unacceptably within just a month of storage!
This is essentially what leads to rancidity 🤢
And if you’re thinking “Not MY fish oil!”
Well… there is strong evidence to suggest that MANY fish oil supplements on the market are oxidized beyond acceptable limits.
Studies have found 83% of products tested exceeded recommended peroxide value levels...
25% exceeded anisidine value thresholds...
50% exceeded recommended total oxidation levels...
And only 8% met international recommendations (PMID: 30626234, 2668872, 25604397)
In human speak, you're VERY likely taking rancid, oxidized oil that could be doing more harm than good…
But what does that actually mean for YOUR health?
I can tell you it’s not good…
Oxidized fish oil can be pro-inflammatory (the opposite effect of what you bought it for!)
Oxidative stress causes cellular damage… we’re talking damage to your cell membranes, protein and DNA...
The kind of damage that is prominently associated with diseases like atherosclerosis, Alzheimer’s and even forms of cancer (PMID: 19079875, 20621447).
Recent evidence also suggests that regular fish oil use INCREASES the risk of atrial fibrillation and stroke (PMID: 38800667)…
The craziest part is, this was documented in people with NO prior heart disease.
And guess what? Most of the evidence suggests risk appears to rise with HIGHER doses.
Still think eating 4 grams of fish oil a day is good? I hope not!
So, should you just eat fish?
Look, I’ve spoken about why I’m not a fan of fish and seafood many times.
So I won’t dive down that rabbit hole today.
(But if you really don’t know why I discuss it here)
Instead, let's talk about the BETTER way to get your omega-3s…
Your body can get plenty of these from meat.
I'll say it again: your body can get PLENTY of these fatty acids from meat!
And here’s something most people will not even consider…
If you are not eating seed oils, if you are not eating omega-6s like linoleic acid, then your body can make EPA, DPA, and DHA from the alpha-linolenic acid (ALA) which is found in tallow and animal fat.
Omega-6s and omega-3s share the same conversion pathways.
The more omega-6s (like from seed oils) you have in your diet, the less your body can convert ALA into EPA and DHA.
In vegetarians and people eating the standard American diet, the conversion of ALA to EPA and DHA is terrible because they're overloaded with omega-6s.
But when you're eating an animal-based diet without seed oils? Your body converts that ALA from animal fat just fine.
Even when I was strict carnivore my fatty acid analysis showed my DPA and DHA were great, and my EPA was quite high (still is).
And I was eating ZERO fish, ZERO fish oil ❌ 🐟 👎
I wasn’t even eating eggs at the time… just grass-fed meat, organs and tallow!
Flies in the face of conventional wisdom, right?
Bottom line: You can get plenty of omega-3s from:
The nutrients in these foods are bioavailable, non-oxidized, and come without the heavy metals and rancidity concerns.
To wrap it up…
I don't think omega-3 supplements are necessary. The literature suggests they may be an overall net negative for humans.
I don’t think fish or seafood is magical at all either.
If you REALLY insist on a fish oil supplement, do your due diligence and pick up a brand that’s 3rd party lab-tested.
If you want to include fish in your diet, that's up to you - just try to opt for wild-caught fish, check your heavy metals and understand the trade-offs.
But here's what I know for sure…
The supplement industry has convinced millions of people they need to take oxidized omega-3s in pill form when your body can MAKE what it needs from the foods humans have thrived on for hundreds of thousands of years.
You can get everything you need from well-raised meat, organs, and animal fats!
Welcome to the Remembering 🏹
Paul
