PCBs raising worries

  • Drs. Mehmet Oz and Mike Roizen
    The You Docs
  • Posted: Tuesday, August 3, 2010 12:01 a.m.
    UPDATED: Friday, March 23, 2012 2:29 p.m.
  • Text size: A A A
The YOU Docs - DR. MICHAEL ROIZEN, DR. MEHMET OZ
/The YOU Docs - DR. MICHAEL ROIZEN, DR. MEHMET OZ

A California lawsuit claiming that fish oil capsules are contaminated with PCBs, banned chemicals linked to cancer and birth defects, is producing news stories right out of a blockbuster horror movie. We wouldn't blame you if headlines such as "Fish Oil Takers Beware" inspire you to trash your capsules and give up on these good fats.

But take a breath. The last thing we want is for the news media to come between you and your omega-3s. These healthy fats, found in salmon and trout (the only fish with plentiful omega-3s in the USA), fish oil capsules and a few other superfoods, are just too important. They're already credited with protecting hearts against deadly off-beat rhythms, lowering depression risk, cooling inflammation and helping babies grow healthy brains. Now omega-3s also are showing promise for encouraging weight loss and discouraging belly fat.

So what's up with the lawsuit? A California group tested 10 types of fish-oil capsules from major manufacturers/distributors (CVS, Rite Aid, General Nutrition, Solgar, Twinlab, Now Health, Omega Protein and Pharmavite). The suit says that:

Every capsule tested contained PCBs, toxic chemicals that were banned decades ago but that still linger in oceans and rivers -- and, thus, fish -- everywhere.

The capsules had 12 to 850 nanograms of PCBs per dose, but didn't say that on the label, in violation of California's strict disclosure laws (90 ngms is the max for nondisclosure on labels).

And that statements on the capsules saying "Screened for PCBs" or "Treated to remove PCBs" falsely implied that all PCBs had been removed.

This isn't the first time fish-oil capsules have gotten, uh, fishy looks, especially from environmental groups. In 2007, Greenpeace named five of the same makers in this lawsuit as being suspiciously vague about howthey removed PCBs. On the other hand, in 2008, ConsumerLab tested 52 brands (including four in the lawsuit) and found no contamination.

What to do? Don't lose these good fats. Until this issue is resolved, maximize the benefits and minimize your potential exposure by being extra-choosy. Here are three smart ways to do that:

--Get your omega-3s where the fish do: from microscopic algae floating around in the oceans. These tiny plants convert sunlight into omega-3 fats. Algae-based omega-3 supplements also are extra-rich in DHA, one of the two kinds of omega-3 fats found in fish oil (the other is EPA). DHA is responsible for most of omega-3s' benefits. We aim for 600 milligrams of DHA a day.

Bonus: Getting DHAs from algae, not fish oil, eliminates the toxin problem. The only challenge is finding algae-based DHA, but fortunately that's getting easier. One of the first on the market, Life'sDHA from Martek, is sold online. (Dr. Mike chairs its scientific advisory board because he thinks so highly of it.) Some other options: Spring Valley (available online), Finest Natural (Walgreens), and Natrol DHA-Omega-3 (CVS).

--Aim for three fist-sized servings of fish a week, which is enough to lower your RealAge by 2.8 years. Great choices that are low in contaminants and provide good fats include wild salmon (inexpensive trick: canned salmon is usually wild, so use it for salads, quiches, casseroles), canned white tuna and trout.

--Snack on a dozen walnuts a day (walnuts have six times more omega-3s than any other nut). Sprinkle ground flaxseed on your yogurt or drizzle flaxseed oil on your salad. The good fat in these is alpha linolenic acid, of which your body converts 2 percent or so into DHA. At the store, choose omega-3-enriched foods such as eggs and orange juice.

But even if you regularly eat fish, flaxseeds and walnuts, adding capsules is smart because it's hard to get enough in food; that's why we YOU Docs take them every day.

Finally, don't overreact to this PCBs-in-supplements scare. Even though these toxins were widely banned in 1979, tons are still in the environment and small amounts find their way into many foods, including beef, dairy products and chicken. A simple way to reduce your exposure to PCBs may be to eat less red meat. Even though it's low in PCBs, Americans and Canadians eat so much of it that red meat causes most food exposure!

The YOU Docs, Mehmet Oz and Mike Roizen, are authors of "YOU: On a Diet." To submit questions, go to www.RealAge.com.