Fish Oil + B₁₂: Better Together

In a 2015 study, researchers measured the effectiveness of combining fish oils and vitamin B₁₂. They observed overall better health, reduced risk for systemic health issues, and increased longevity.¹

B₁₂ Deficiency

Both nutrients are common deficiencies in the West. Vitamin B₁₂ is a major deficiency for vegetarians, as there are minimal B₁₂-rich foods in most vegetarian diets. More commonly, however, medications and weak digestion render us deficient in B₁₂.

Many medications, such as antacids, disturb the production of stomach acid required to manufacture a protein called the intrinsic factor. The intrinsic factor’s job is to deliver B₁₂ to the liver, brain, heart, and nervous system. The result is that even when B₁₂ levels are low-normal, people can experience fatigue, brain fog, poor memory, loss of brain volume, and a host of other health concerns.³

In a handful of studies, low levels of B₁₂ have been shown to shrink brain volume. That’s right—the size of the brain can shrink with low levels of B_12!⁸

B₁₂ shots were the solution to this for decades, but now sublingual (under-the-tongue) B₁₂ supplements have been found as effective as shots.^7,8

See also Fatigued? You Could be B12 Deficient

Omega 3 Deficiency

Omega-3 fish oils are also a common deficiency, mostly because people have limited consumption of fish as a result of high mercury levels in most oceans, lakes, and streams. Years ago, fish was a dietary staple, but per FDA suggestion, fish consumption is way down.²

Fish oils have been shown to be bioactive compounds that support the heart, cardiovascular function, brain, and cognitive function.² New research suggests a synergistic effect when B₁₂ and omega-3 fish oils are taken together.

Combining Omega 3 + B₁₂ for Lower Homocysteine

Constituents of both omega 3s and B₁₂, taken on their own, have been shown to reduce homocysteine levels.^5,6Elevated plasma homocysteine levels are associated with degenerative health concerns related to cardiovascular, cognitive, and bone issues, as well as complications with pregnancy.⁴

In the study, researchers set out to see if supplementing with fish oils and B₁₂ would work together to have an even more powerful synergistic benefit on homocysteine levels.

In the study, 30 men were divided into three groups:

1. One group was given 1000mcg B₁₂
2. Another group received 2000mg fish oils
3. A third group received 2000mg fish oils and 1000mcg B₁₂

Before the study, and at four and eight-week intervals, the groups were measured for homocysteine levels, as well as triglycerides and ferritin (to determine how well the body stores iron).

Homocysteine was lowered by 22% in the B₁₂ group, and 19% in the fish oil group. But the group that received both B₁₂ and fish oils saw a 39% reduction in homocysteine.¹

See also 10 Must-Knows About Homocysteine, 5-MTHF, and B12

Should I Supplement with B₁₂ + Fish Oil?

If you have been vegetarian, have weak digestion, have been on any medications long-term, restrict fish, and/or do not tolerate fats very well, consider supporting yourself with B₁₂ (the best is sublingual to ensure absorption) and high-quality fish oil.

Both B₁₂ and fish oils require a strong digestive system to break down and deliver them into the bloodstream. B₁₂ requires strong stomach acid to manufacture intrinsic factor, which carries it into the blood. Sublingual B₁₂ supplements, such as LifeSpa’s B₁₂ Boost, have been shown to be as effective as B₁₂ shots.⁷

Fish oils require strong liver and gallbladder function to break down the fatty acids and absorb them effectively into the bloodstream. At LifeSpa, we use a molecularly distilled fish oil, Mini Omega, that is predigested into the bioavailable monoglyceride form, shown to deliver three times the EPA and DHA into the bloodstream.

Note: While elevated homocysteine levels are associated with increased risk for several health concerns, research is still inconclusive as to whether lowering homocysteine levels will help maintain optimal health on its own. Individuals concerned about hyperhomocysteinemia, generally defined as blood plasma concentrations above 15 µmol/L, should work with their healthcare practitioner to develop a holistic plan to address all potential causes of abnormally elevated levels.