Fish oil is one of the most widely used nutritional supplements around the world. Whether you’re already using a supplement or considering taking a supplement, you may be wondering the exact benefits of fish oil and whether it has any downsides.
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1. Can Fight with Chronic Inflection
Fats from oily fish such as sardines, anchovies, and mackerel provide two types of omega-3 fatty acids known to help reduce inflammation and generally improve inflammatory conditions in the body: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Because chronic inflammation is associated with premature aging and many diseases, Omega-3 from fish can offer a wide range of health protection.
2. Protects the Heart
Fish oil has been shown to help increase “good” HDL cholesterol, lower triglycerides (blood fats), lower blood pressure, prevent plaque buildup in the arteries, and prevent hardening of the arteries. For all these reasons, experts think fish oil can support heart health. A meta-analysis study published in 2019 shows that marine omega-3 fatty acids reduce the risk of heart attack and heart disease deaths.
3. May Help Increase Bone Density
We consume much more omega-6 fatty acids (found in plant oils such as corn and sunflower oils) than omega-3 fatty acids, especially DHA and EPA. This imbalance stands out as a cause of low bone density in both men and women. Studies show that older individuals with higher omega-3 intake have greater bone density, and fish oil has the potential to reverse age-related bone loss.
4. Supports Eye Health
Some studies show that fish oil may help reduce the risk of age-related yellow spot disease (macular degeneration). This condition, which becomes more common with age, results in loss or deterioration of the central field of vision.
5. May Reduce the Risk Of Asthma in Children
Studies suggest that consuming fish oil during pregnancy can help reduce the risk of asthma in children. And one small study shows that consuming fish oil during pregnancy reduces infant allergies. However, you should talk to your doctor about whether it is appropriate and, if appropriate, about the proper dosage and form.
6. Helps You Stay in Shape
Some research shows that omega-3s promote fat loss. In studies, fish oil has been shown to slow the normal decline in muscle mass and function in men and women. Fish oil can help stimulate muscle growth and improve muscle mass even in the sedentary elderly. Studies have also shown that fish oil can have an indirect effect on weight management by stimulating areas in the brain that control food intake.
7. Can Keep The Brain Fit
In one study, fish oil improved cognitive performance in just five weeks in healthy adults aged 51 to 72 years, compared to the effects of a placebo. Studies have also linked high omega-3 levels in the blood with a lower risk of depression and anxiety. What’s more, fish oil supplements have been found to be highly beneficial in treating depression when used in addition to standard antidepressant treatments.
Pay attention to these facts:
∗ Fish oil has a blood-thinning effect, so too much of it can increase the risk of bleeding. It can be particularly harmful if combined with other blood thinners such as aspirin or vitamin E, garlic, ginger, ginseng, and turmeric.
∗ Fish oil can also interact with some prescription medications, so be sure to talk to your doctor before you start taking a supplement.
∗ If you eat fatty fish (such as salmon, mackerel, or sardines) several times a week, you may not need a supplement. Ask your doctor or dietitian if taking fish oil is right for you.
∗ Some experts recommend choosing a supplement that provides 1,000 mg of DHA and EPA daily. If you are vegan or allergic to fish, there are plant-based options made from seaweed oil. However, it is best to ask your doctor or your dietician to determine the right product. The only way to benefit from any supplement is to use it under the guidance of an accurate and knowledgeable healthcare professional.
OMEGA-3 Amounts Of Fish
∗ Tuna (100 grams): 2.5-2.6 grams
∗ Salmon (100 grams): 1.8 grams
∗ Lake trout (100 grams): 2 grams
∗ Anchovies (100 grams): 1.4 grams
∗ Bluefish (100 grams): 1.2 grams
∗ Striped Sea Bass (100 grams): 0.8 grams
∗ Sea Bass (100 grams): 0.65 grams
∗ Tuna (canned, drained, 100 grams): 0.5 grams
Experts recommend that patients without a history of heart disease eat at least 2 servings of fish per week (180-240 grams in total). This should include a variety of fish. Fish types such as mackerel, tuna, salmon, sardines, and anchovies contain omega-3 fatty acids. If you have heart disease, your healthcare provider may recommend that you take one gram of EPA + DHA each day. If you’re having trouble getting this amount through food alone, talk to your doctor about taking fish oil supplements.
If you have high triglyceride levels, you may need to eat more foods that are good sources of omega-3 fatty acids, even if you are taking medication to lower your triglyceride levels. Your healthcare provider may also ask you to take a fish oil supplement. In general, 2-4 grams of EPA + DHA per day is recommended for patients with high triglyceride levels. This amount is known to lower triglyceride levels.