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Anchovy oil

Also known as: fish oil, marine oil supplement, Engraulis ringens oil, Anchovy oil

Overview

Anchovy oil is a marine oil extracted from anchovies, primarily *Engraulis ringens*, a small oily fish. It is a rich natural source of long-chain polyunsaturated fatty acids (LC-PUFAs), specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are essential omega-3 fatty acids. This supplement is primarily utilized for its cardiovascular health benefits, potent anti-inflammatory properties, and potential role in managing symptoms of inflammatory conditions like arthritis and autoimmune diseases. Anchovy oil effectively increases the Omega-3 Index, a key biomarker reflecting the body's omega-3 status. Research on omega-3 fatty acids from fish oils, including anchovy oil, is extensive, with numerous high-quality randomized controlled trials and systematic reviews supporting its efficacy and safety.

Benefits

Anchovy oil offers several evidence-based benefits due to its high EPA and DHA content. It significantly increases the Omega-3 Index, a crucial biomarker for cardiovascular health, demonstrating effective incorporation of these fatty acids into blood lipids. For instance, a 12-week supplementation study in endurance athletes showed a statistically significant increase in their Omega-3 Index. Furthermore, meta-analyses indicate that fish oil supplementation, including anchovy oil, can significantly reduce joint pain and morning stiffness in patients with rheumatoid arthritis, leading to clinically meaningful improvements in tender joint counts and symptom duration. The anti-inflammatory properties of omega-3s also contribute to the prevention and management of chronic inflammatory and autoimmune diseases. While endurance athletes may benefit from improved omega-3 status for recovery and inflammation modulation, patients with rheumatoid arthritis specifically experience reduced joint pain and stiffness, with improvements typically observed after 3 months of consistent supplementation.

How it works

Anchovy oil exerts its therapeutic effects primarily through its omega-3 fatty acids, EPA and DHA, which modulate inflammatory pathways. They compete with arachidonic acid for enzymatic conversion, leading to a reduced production of pro-inflammatory eicosanoids. This mechanism helps to decrease overall inflammation in the body. In the cardiovascular system, omega-3s improve lipid profiles, reduce triglyceride levels, and may help stabilize atherosclerotic plaques. Within the immune system, their anti-inflammatory actions reduce the production of inflammatory cytokines and inhibit the activation of inflammatory cells. EPA and DHA also interact with molecular targets such as cyclooxygenase (COX) and lipoxygenase (LOX) enzymes, which are involved in eicosanoid synthesis, and modulate nuclear receptors like PPARs. Once ingested, anchovy oil's omega-3s are absorbed in the small intestine and incorporated into plasma lipids and erythrocyte membranes, which can be measured as the Omega-3 Index.

Side effects

Anchovy oil is generally considered safe with a low incidence of adverse effects. The most common side effects, affecting more than 5% of users, are mild gastrointestinal symptoms such as a fishy aftertaste, burping, or indigestion. Uncommon side effects, occurring in 1-5% of individuals, include rare allergic reactions, particularly in those with a known sensitivity to fish. Very rare side effects, affecting less than 1% of users, involve an increased risk of bleeding, although this is typically associated with very high doses. At typical supplemental doses, anchovy oil is considered safe in this regard. It is important to note that anchovy oil may interact with anticoagulant and antiplatelet medications, potentially increasing the risk of bleeding. Therefore, individuals on blood thinners should exercise caution and consult a healthcare provider. Known fish allergy is a contraindication for anchovy oil supplementation. Pregnant and breastfeeding women should also consult their healthcare providers before use, as while omega-3s are generally beneficial, appropriate dosing should be monitored.

Dosage

For general health and to effectively increase the Omega-3 Index, a minimum effective dose of around 1 gram per day of combined EPA and DHA is typically recommended. For specific therapeutic purposes, such as cardiovascular health or managing inflammatory conditions, clinical trials often utilize higher dosages ranging from 1 to 4 grams per day of combined EPA and DHA. The maximum safe dose for omega-3 fatty acids from fish oil is generally considered to be up to 3-4 grams per day; higher doses should only be taken under medical supervision. To optimize absorption, it is recommended to take anchovy oil supplements daily with meals, as fat-containing meals improve the bioavailability of omega-3 fatty acids. While no specific cofactors are required, the overall nutritional status of an individual can influence the efficacy of the supplement. Microencapsulated or triglyceride forms of anchovy oil may also enhance bioavailability.

FAQs

Is anchovy oil as effective as other fish oils?

Yes, anchovy oil is a rich source of EPA and DHA, making it comparable in effectiveness to other fish oils for delivering beneficial omega-3 fatty acids.

How long before benefits appear?

Improvements in the Omega-3 Index can be observed within 12 weeks of supplementation, while symptom relief for conditions like arthritis may take 3 months or more of consistent use.

Are there risks of overdose?

While typical supplement doses are safe, very high doses of anchovy oil may increase the risk of bleeding. It's important to adhere to recommended dosages.

Can anchovy oil replace prescription omega-3 medications?

Not necessarily. Prescription omega-3 medications often have standardized dosing and purity specifically tailored for certain medical conditions, which may differ from over-the-counter supplements.

Research Sources

https://www.lidsen.com/journals/rpn/rpn-05-01-004 – This randomized controlled trial investigated the effects of fish oil supplementation, including anchovy oil, in endurance athletes over 12 weeks. The study found a significant increase in the Omega-3 Index, demonstrating effective incorporation of EPA and DHA into blood lipids. Despite a small sample size, the robust biochemical endpoints support the efficacy of fish oil in improving omega-3 status.
https://www.crd.york.ac.uk/PROSPEROFILES/16817_PROTOCOL_20150119.pdf – This systematic review and meta-analysis protocol outlines the methodology for evaluating marine oil supplements in rheumatoid arthritis patients. The subsequent analysis, which included multiple RCTs, found significant reductions in tender joint counts and morning stiffness duration after 3 months of supplementation, despite some heterogeneity in dosing and outcome measures across studies.
https://rgsa.openaccesspublications.org/rgsa/article/view/10808 – This narrative review focuses on Peruvian anchovy as an accessible and valuable source of omega-3 fatty acids. It synthesizes existing evidence to highlight anchovy oil's potential anti-inflammatory properties and its role in preventing chronic diseases, emphasizing its nutritional and economic importance, particularly for vulnerable populations.
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/ – This fact sheet from the Office of Dietary Supplements provides comprehensive information on omega-3 fatty acids, including recommended dosages, safety considerations, and potential interactions. It serves as a reliable reference for health professionals regarding the general use and benefits of omega-3 supplements.