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Question and answer: All about fish oil

By WTOP Staff

By Josef Brandenburg
WTOP Fitness Contributor

WASHINGTON — Fish oil is a popular supplement that’s long been touted and studied for its possible health benefits.

The National Institutes of Health says fish oil can be obtained from a wide variety of fish, including mackerel, tuna, anchovies and sardines, as well as cod liver and even whale blubber.

Some studies show benefits to the heart while others indicate too much can increase stroke risk.

Q: What is the difference between omega-3 vitamins and fish oil?

A: Fish oil is naturally rich in omega-3s which is a kind of essential fatty acid (EFA). It’s called “essential” because you can’t make your own and you need to obtain it through your diet. (If you want to be technical, omega-3s aren’t vitamins.)

Q: How does fish oil work?

A: The main reason to take fish oil is because it can help reduce inflammation. Reducing inflammation can help with weight loss and improve your skin. It also seems to reduce the risk of many chronic diseases.

When fish oil works, it’s because it helps to balance out the EFAs in your diet. For our purposes, let’s say that there are just two — omega-6s and omega-3s. Modern diets are often really high in 6s because we eat so much processed vegetable oil, grain and factory farmed meat. This imbalance seems to produce extra inflammation. Balancing your 6s and 3s seems to help undo that.

Q: How do I take fish oil?

A: It’s important to keep in mind that adding fish oil to a diet with a lot of processed food will not fix or balance the diet. Fish oil is a supplement, which means it’s the extra on top of your good diet. Most importantly you should: (1) try to get your carbs mostly from fruits and vegetables, (2) buy more grass-fed beef and (3) use olive oil, coconut oil and butter instead of corn, canola or soybean oil.

Suggestion: 2,000 mg per day (most fish oil comes in 1,000 mg pills, so two pills, unless the package or your doctor tells you otherwise).

What do I look for in fish oil?

A: It should not smell fishy, nor should it give you fish burps. These are red flags that this fish oil has gone bad (or was always bad). Always store fish oil in your fridge; this keeps it fresh. Lastly, don’t shop by price alone. If you buy the cheapest stuff you can find, you will get exactly what you paid for.

Which vitamins should I take with fish oil?

A: When it comes to vitamins, less is more. Supplements are there to supplement a good diet; you can’t take enough pills to get all of your nutrition. Besides fish oil, the next two most important things to take are vitamin D and a moderate multi-vitamin. Vitamin D is important for bone health, immune function, insulin sensitivity (so might help with weight loss) and more.

Remember: Focus on food.

Editor’s Note: Josef Brandenburg is a D.C.area fitness expert with 14 years of experience and co-author of the international best-selling book “Results Fitness.” In 2004, he started The Body You Want personal training program, which specializes in helping you get the body you want in the available time you have. You can also check out his blog, follow him on Twitter, or check out his fitness videos on YouTube.

Follow @WTOP and @WTOPliving on Twitter and WTOP on Facebook.

Don’t Settle for Student Loans to Pay for Online Education

By WTOP Staff
Online college programs are becoming a more popular choice for prospective students, with one study finding that more than 6 million students enrolled in at least one online course in fall 2015. The popularity of these courses can be attributed in part to their flexibility with working adults' schedules, students' ability to progress more quickly through online programs and, oftentimes, cheaper tuition. [See 10 low-cost online bachelor's programs for out-of-state students.]Online degrees can be beneficial to many college students, but some studies have shown online learners complete their programs at lower rates than students at traditional brick-and-mortar campuses. Individuals with student loans but no degree comprise two-thirds of defaulted borrowers. Though these numbers are not encouraging, just like for traditional programs, there are ways to reduce how much you'll need to borrow for an online program to ensure you won't become one of these statistics. Don't just settle on borrowing student loans to cover the whole cost of your program and living expenses. Instead, start thinking about how to cut costs and cover your balance in different ways, such as the following. -- Grants and scholarships: Even though you are taking an online course, you can still apply and receive grants and scholarships. But your first step should be to complete the Free Application for Federal Student Aid, commonly referred to as the FAFSA, which will allow you to receive a Pell Grant if your expected family contribution is low enough. The EFC criteria and award amounts are adjusted annually, but the 2017-2018 academic year awards range from $606 to $5,920, which could significantly lower the amount you borrow annually. Your next step is to apply for scholarships. You can start by checking online scholarship search engines, such as the Salt Scholarship Search, College Board's BigFuture and Peterson's. But don't forget to take advantage of local organizations and your school's financial aid office. Both may offer scholarships that you can't find with a national scholarship search. [Review these 10 sites to kick off your scholarship search.]For instance, organizations like the Elks Club, Knights of Columbus or the Rotary Club typically offer scholarships annually to local students. Just because you're going to school online doesn't mean you're ineligible. Visit your local library for scholarship listings, and ask around town. You might be surprised how many local organizations offer scholarships. While these scholarships typically aren't large, every little bit counts. Each dollar you receive in a scholarship is a dollar you don't have to borrow and pay interest on. -- Work-study: Another option for online students may be work-study awards. Not all students enrolled in online programs are eligible, but students at some schools -- including, for example, SUNY Empire State College and Liberty University -- are. Work-study awards are not given upfront like scholarships and grants. In most cases, they are an offer to earn up to the awarded amount if you secure an eligible work-study job. While there is a misconception that all work-study jobs must be on campus, students can work for off-campus, nonprofit or public employers as long as the work is in the public's interest. You may be able to work for a for-profit employer if the job is relevant to your course of study. No matter who the outside employer is, it will need to have an established agreement with your college for you to receive work-study funds. Remember, to be eligible for federal financial aid, you must be enrolled and pursuing a degree or certificate. If you're not working toward a credential, Pell Grants and work-study won't be option, but you may still be able to take advantage of private scholarships -- just be sure to read the eligibility criteria carefully. [Explore what to know about financial aid in online programs.]-- Pay as you go: One of the great benefits to enrolling online is the flexible schedule, which can allow you to complete your college coursework around your responsibilities. But prospective students often overlook using their part- or full-time job earnings as an option for paying for college. Almost 80 percent of college students in 2015 worked at least part time while attending classes, according to the National Center for Education Statistics. By budgeting and thinking strategically about your college costs, you can likely reduce your dependence on student loans by paying a portion out of pocket. Many -- but not all -- online programs are less expensive than traditional programs and often have shorter payment periods. Six, eight or 10 weeks are common course durations. Because of the frequency of payments in an online setting, you may be well-placed to pay as you go and possibly avoid borrowing altogether. Attending college online and avoiding student loans may be challenging, but if you are willing to put in the effort, you can limit the amount you need to borrow. More from U.S. News Q&A: Understanding Student Loan Discharge Eligibility Student Loan Refinancing Isn't Right for All Borrowers
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