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Fish: Your Best Source of Omega-3s Or A Mercury Time Bomb?

You've heard fish is good for you. Brain health. Heart health. Anti-inflammatory benefits.


But you've also heard fish is contaminated with mercury.


So which is it? Should you eat fish or avoid it?


The answer is: it depends on which fish you're eating, where it came from, and how much mercury your body is already carrying.


If you're working on mineral balancing through HTMA, understanding fish consumption is especially important because mercury is one of the most common toxic metals we see on tests. And for many people, contaminated fish is a major source.


Let's break down what you need to know.


Disclaimer. For educational purposes only. Not intended to diagnose, treat, or cure any disease. Consult your healthcare provider before making changes to your health regime.


Why Fish Can Be So Good For You


Fish is one of the few natural sources of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), two essential omega-3 fatty acids your body needs but can't produce on its own.


Here's why EPA and DHA matter:


They're Powerful Anti-Inflammatories


Chronic inflammation is at the root of most health problems. EPA and DHA help reduce inflammation throughout your body, which supports:

  • Joint health

  • Cardiovascular health

  • Immune function

  • Skin health and collagen production

  • Hormonal balance


They Support Brain Function and Mental Health


DHA is a major structural component of your brain. It's essential for:

  • Cognitive function and memory

  • Mental clarity and focus

  • Mood regulation

  • Brain development in babies and children


Research shows that adequate DHA levels during pregnancy support better brain development in babies. Higher EPA and DHA levels in adults are associated with better cognitive function, especially as we age.


Low DHA levels have been linked to cognitive decline, mood disorders, and neurological issues.


They Support Cell Membrane Integrity


Every cell in your body has a membrane made largely of fatty acids. EPA and DHA help maintain the structure and function of these membranes, which affects:

  • How well nutrients get into cells

  • How well waste gets out of cells

  • Cell-to-cell communication

  • Overall cellular health


They Reduce Blood Clotting


EPA and DHA help prevent excessive blood clot formation, which supports healthy circulation and cardiovascular function.


Important note: Because EPA and DHA reduce inflammation and clotting, there are times when you should temporarily stop eating fish or taking fish oil supplements. This includes before surgery or after a significant wound, when your body needs inflammation and clotting to heal properly. Always consult with your healthcare provider before any medical procedure.


The Problem: Polluted Oceans Mean Contaminated Fish


Here's the uncomfortable truth: our oceans are increasingly polluted.

Just as we absorb toxins from the air we breathe, the water we drink, and the food we eat, fish absorb and accumulate toxins from the water they live in.


Fish are exposed to:

  • Mercury and other heavy metals

  • Microplastics

  • Industrial chemicals

  • Pesticides and fertilizers

  • Pharmaceutical residues


And the more polluted the water, the more contaminated the fish.


Fish absorb these toxins in two ways:

  1. Directly from the water (through their gills and skin)

  2. From eating other contaminated fish (bioaccumulation)


Predatory fish (like tuna, swordfish, and shark) are especially problematic because they eat other fish and accumulate all the mercury those fish were carrying. The bigger and older the fish, and the higher up the food chain, the more mercury it contains.


Additionally, fish that live in deeper waters (where mercury settles and accumulates more heavily) tend to have higher mercury exposure.






How Mercury Shows Up On HTMA


Mercury is one of the most common toxic metals we see on Hair Tissue Mineral Analysis.


When mercury accumulates in your body, it:

  • Disrupts mineral balance (especially zinc, selenium, and magnesium)

  • Interferes with enzyme function

  • Damages the nervous system

  • Suppresses immune function

  • Contributes to hormonal imbalances

  • Burdens your liver and kidneys


Common symptoms of mercury toxicity include:

  • Brain fog and memory issues

  • Fatigue

  • Mood swings, anxiety, or depression

  • Muscle weakness or tremors

  • Digestive issues

  • Headaches

  • Metallic taste in mouth

  • Numbness or tingling in extremities


If your HTMA shows elevated mercury, contaminated fish could be a contributing source. And even if mercury isn't showing up high on your test yet, that doesn't mean it's not stored deeper in your tissues.


This is why the quality and type of fish you eat matters so much.



Wild-Caught vs. Farm-Raised Fish


Not all fish are created equal.


Wild-caught fish live in their natural environment, eat their natural diet (including algae, which is the source of EPA and DHA), and contain significantly higher levels of omega-3 fatty acids.


Farm-raised fish are a different story.


Here's what's wrong with farmed fish:


They Lack EPA and DHA


Farmed fish are fed unnatural diets (often grains, soy, and other cheap feed) that don't include algae. Since algae is the only true source of EPA and DHA, farmed fish simply don't have the omega-3s you're eating fish to get in the first place.


You're essentially eating low-quality protein with minimal nutritional benefit.


They're Raised In Crowded, Toxic Conditions


Fish farms are incredibly crowded, which makes the fish more susceptible to parasites, diseases, and infections. To combat this, farmers use antibiotics, pesticides, and harsh chemicals.


These chemicals accumulate in the fish and end up in your body when you eat them.


They're Often Artificially Colored


Wild salmon gets its beautiful pink-to-red color from eating krill and other natural foods. Farm-raised salmon is naturally gray because of its unnatural diet.


So what do farmers do? They add colorants to the feed to make the fish look like wild salmon.


You're literally eating dyed fish.


They Come From Polluted Waters


The dirtiest and most heavily farmed waters are in East Asia, especially off the coasts of China, India, and Indonesia. Fish from these regions are exposed to extreme pollution, heavy metals, and microplastics.


Even if you're buying "wild-caught" fish, check where it was caught. Fish from these regions should be avoided.


The cleanest waters tend to be in the North Pacific. If you can source fish from this region, you're minimizing your exposure to contaminants.


Best Fish to Eat (High Omega-3s, Low Mercury)


If you want the benefits of EPA and DHA without the mercury risk, focus on smaller fish lower on the food chain, caught from cleaner waters.


Best choices (highest EPA/DHA, lowest mercury):


Wild-caught Alaskan salmon (sockeye, coho, king)Sardines (wild-caught from North Pacific or Atlantic)Anchovies (wild-caught)Mackerel (Atlantic mackerel, not King mackerel)Herring (wild-caught)Wild-caught Pacific codWild-caught halibut (Pacific)Rainbow trout (wild-caught or responsibly farmed)


These fish are excellent sources of omega-3s and have lower mercury levels. You can eat them regularly without significant mercury risk.


Fish To Limit or Avoid (Higher Mercury)


These fish tend to accumulate more mercury because they're larger, predatory, live longer, or inhabit deeper waters where mercury settles.


Moderate mercury (eat occasionally, not regularly):

Albacore tuna (canned "white" tuna)Yellowfin tunaMahi-mahiSea bassSnapperGrouper

High mercury (avoid or eat very rarely):

SwordfishSharkKing mackerelTilefishBigeye tuna (often used in sushi)

MarlinOrange roughy


If you're pregnant, nursing, or have elevated mercury on your HTMA test, avoid these fish entirely.


What If You're Already Taking Fish Oil Supplements?


If you're supplementing with high-quality fish oil (or algae-based EPA/DHA), you don't need to rely on fish for your omega-3s.


In this case, you can enjoy fish from the low-mercury category purely for the protein and other nutrients, without worrying about getting enough omega-3s from it.


However, if you're trying to get your EPA and DHA primarily from food, focus on the fish at the top of the "best" list (wild-caught salmon, sardines, anchovies, mackerel, herring) to maximize omega-3 intake while minimizing mercury exposure.


How To Source and Prepare Fish Safely


When buying fish:

✓ Always choose wild-caught over farm-raised

✓ Check the source (avoid fish from East Asian, Indian, or heavily industrialized waters)

✓ Look for North Pacific or responsibly sourced Atlantic fish

✓ Buy from reputable sources that test for contaminants

✓ Check for freshness (clear eyes, firm flesh, no strong fishy smell)


When preparing fish:

✓ Cook fish thoroughly (undercooked fish can harbor parasites)

✓ Don't eat fish that smells bad or seems old

✓ Trim away fatty areas (toxins accumulate in fat)

✓ Vary the types of fish you eat (don't eat the same species every day)


Should You Supplement With Fish Oil?


If you're not eating fish regularly (or can't tolerate it), supplementing with high-quality fish oil or algae-based omega-3s is a good option.


When choosing a fish oil supplement:

✓ Look for third-party testing for purity and mercury content

✓ Choose molecularly distilled fish oil (removes contaminants)

✓ Check for EPA and DHA content (you want both, in adequate amounts)

✓ Consider algae-based omega-3s if you're vegan or prefer a plant source

✓ Store in the refrigerator to prevent rancidity


If you're working with me through Root & Renewal, I can recommend specific brands that meet quality standards and are appropriate for your mineral balancing protocol.


What If Your HTMA Shows Elevated Mercury?


If your HTMA test reveals elevated mercury, here's what we'll do:


1. Identify and remove the source: This might mean reducing or eliminating high-mercury fish, addressing dental amalgam fillings, or identifying other sources of exposure.


2. Support your body's detoxification pathways: Mercury elimination requires adequate selenium, zinc, magnesium, and other minerals that help bind and escort mercury out of your body.


3. Restore mineral balance: Mercury displaces essential minerals. Your personalized protocol will restore what's been depleted and support your liver and kidneys in processing mercury safely.


4. Go slowly: Mercury detox should be gentle and supported. Forcing mercury out too quickly without proper mineral support can make you feel worse.


This is why HTMA is so valuable. We can see if mercury is an issue and address it strategically, not randomly.



The Bottom Line

Fish can be an excellent source of EPA and DHA, which are critical for brain health, inflammation control, and cellular function.


But not all fish are created equal.


  • Choose wild-caught over farm-raised

  • Focus on smaller fish lower on the food chain

  • Avoid fish from heavily polluted waters

  • Limit or avoid high-mercury fish

  • Consider supplementing with tested fish oil if you don't eat fish regularly


And if you're working on mineral balancing through HTMA, knowing your mercury levels helps us make informed decisions about fish consumption and supplementation.


Find Out What Toxic Metals Are Affecting Your Health


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