Researchers say fish oil may be the answer to a healthier heart and a more alert brain. Although more studies will be needed to pinpoint just how much is needed and which fish and fish oil supplements are most effective.

To get enough to fight cognitive and cardiovascular age-related problems, people may need to eat oily types of fish at least five times per week. They could also use fish oil supplements to boost the omega-3 intake.

Although some studies have questioned the health value of fish oil, the American Heart Association endorses fish oil for people who are at risk for heart disease, and for brain health. Studies show omega-3 fatty acids reduce the risk of cardio arrhythmia, which is abnormal heart rhythm, and reduce triglycerides, the levels of blood fats. They also slow plaque growth in veins and lower blood pressure.

Recent studies showed older women with the highest levels of omega-3 fatty acids benefitted from brain preservation as they aged. This could delay Alzheimer’s dementia and brain aging.

The American Heart Association supports eating oily fish, such as salmon, mackerel, herring, lake trout, sardines and albacore tuna, twice a week. A serving is 3.5 ounces or three-quarters cup of flaked fish. Fish oil supplementation may also be needed for heart risk patients.

The Heart Association recommends people who are 50 or over take fish oil supplements. In addition to reducing triglycerides and boosting heart health, they say the supplements are strong antioxidants for the brain.

Association spokesmen said lower cost, over-the-counter supplements work as well as prescriptions. They suggest taking 1,000 milligrams a day of long-chain omega-3 acids.

Some of the recommended low cost, high quality supplements were Swanson EFAs Super EFAs, Vitacost Mega EFA Omega-3 EPA & DHA, and Kirkland Signature Natural Omega-3 Fish Oil. All of these come in the soft liquid gel form.