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Something Fishy The health benefits of taking fatty-acid supplements versus eating fish has yet to be established 
If you're concerned about your health you may be considering omega-3 fish or Coenzyme Q10 (CoQ10) or similar dietary supplements beyond vitamins and minerals. The supplements' promoters suggest such benefits as improved heart function and reduced heart attack risk. The products may cost less than some prescription drugs used for the same purposes. But do your research before you stock up on over-the-counter supplements, say health experts. Your supposed health bargain could be expensive urine, or worse, says Emily Rubin, registered dietitian at Thomas Jefferson University in Philadelphia. "You could be taking your chances, especially in [consuming supplements] in mega-doses, says Rubin. Unfortunately, many supplements don't have independent scientific research to back up their promoters' claims. You don't necessarily know whether a product is designed to alleviate your condition; neither do you know whether a product's recommended dosage is appropriate or potentially dangerous. ConsumerLab.com (www.consumerlab.com) may offer some guidance. The company tests supplements to see whether the dosage on the label is what's in the product and to detect contaminants. The National Institutes of Health, a government agency, provides descriptions of various dietary supplements on its web site. It also rates the scientific evidence for health claims of popular supplements. To search the supplement you're interested in, visit the NIH web site for consumer information: http://www.nlm.nih.gov/medlineplus. Fish oil, probiotics and CoQ10 are the supplements getting current attention from health professionals. Taking fish oil supplements (or consuming mackerel, sardines or salmon, rich in omega-3 fatty acids) may lower your trigylceride levels and reduce your risk of a heart attack according to the NIH. Although nutrition experts recommend you eat fatty fish at least twice a week, you have an alternative. If you're not a fish eater, you may want to take a supplement, says Cheryl Forberg, registered dietitian and author of "Positively Ageless" (Rodale, Inc. 2008). "It's the anti-aging fat," says Forberg, who touts the fatty acids for heart health, softer skin and slowing the aging process. You'll find omega-3 fatty acids in the dietary supplement aisle of your drug store.It's also added to some brands of orange juice, bread and nutrition bars, according to Tod Cooperman, MD, president of ConsumerLab.com. Dr. Cooperman's company recently tested several food products and found the companies used the amount of omega-3 fatty acids claimed on the package. He's more concerned that companies are advertising their product contains a certain percentage (daily value) of the omega-3 fatty acids you need in your diet. The government hasn't established a recommended intake of omega-3 fatty acids. However, if you have any chronic health conditions, consult with your physician before taking fish oil capsules. The supplement may exacerbate some conditions, according to the NIH web site. CoQ10, (co-enzyme Q10) is another dietary supplement linked to heart protection. "It's been shown useful for people with congestive heart failure," says Dr. Cooperman. In addition some people are taking CoQ10 for energy, though there's not much evidence supporting that, according to Dr. Cooperman, White Plains NY. Probiotics, friendly bacteria, may also boost your well being, reducing urinary tract infections. You'll find probiotics in yogurt and in pill form, which Rubin doesn't recommend. "In the pill form you don't know what you're getting," Rubin says.
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Bev Bennett, a veteran food writer and editor, is the author of "Dinner for Two: A Cookbook for Couples" and "30-Minute Meals for Dummies"
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