Fish oil is one of the most important supplements you can take. It’s rich in omega-3 fatty acids, which are very important for your health. Fish oil can help support heart health, Aid Weight Loss, Eye Health, Reduce Inflammation, Healthy Skin, Pregnancy, Early Life, Reduce Liver Fat, Symptoms of Depression. It can also improve Asthma Symptoms and risk of allergies, Bone Health, attention, and Hyperactivity in Children.
Fish oil usually comes from oily fish, such as herring, tuna, anchovies, and mackerel. Also in some cases, it’s produced from the livers of other fish, which is the way that cod liver oil is extracted.
It is known that nowadays people don’t get enough of the fish oil dosage just from food, so it is good to take supplements. The omega-3 fatty acids in fish provide many health benefits, including protection against a number of diseases. Also, fish oil usually contains vitamins A and D. The main omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the omega-3 in plant sources is mainly alpha-linolenic acid (ALA).
Fish oil supplements can improve many of the risk factors for heart disease, although just taking them doesn’t guarantee to prevent heart strokes.
Some studies show that fish oil supplements, in combination with diet or exercise, can help you lose weight in a healthier way.
Fish oil is good for your eyesight as well. Like your brain, your eyes rely on omega-3 fats. Evidence shows that people who don’t get enough omega-3s have a greater risk of eye diseases. One study found that consuming a high dose of fish oil for 19 weeks improved vision in all AMD patients. However, this was just a small study.
Helps deal with inflammation
Fish oil also helps your body deal with inflammation better, which is your immune system’s way of fighting infection and treating injuries. However, chronic inflammation is associated with serious illnesses, such as obesity, diabetes, depression, and heart disease. Reducing it can help treat symptoms of these diseases and because fish oil has anti-inflammatory properties, it may help in this matter.
Reduce joint pain
Another very important plus of fish oil supplements is the fact that they can significantly reduce joint pain, stiffness.
Improving your skin
If you don’t know, your skin is the largest organ in your body, and it contains a lot of omega-3 fatty acids. As we know skin health is prone to decline throughout your life, especially during old age or after too much sun exposure. Knowing this, there are a number of skin disorders that may benefit from fish oil supplements, including psoriasis and dermatitis.
Taking care of your liver
The liver is the organ in your body, which processes most of the fat in your body and can play a role in weight gain. Being one of the most vital organs its good to take care of it. Fish oil supplements can improve liver function and inflammation, which may help reduce symptoms of NAFLD and the amount of fat in your liver.
Improve attention in children
A number of behavioral disorders in children, such as attention deficit hyperactivity disorder (ADHD), can be helped by fish oil supplements. Given that omega-3s make up a significant proportion of the brain. It is important to get enough of them as it can play a big role in preventing behavioral disorders in early life. Fish oil supplements may also improve perceived hyperactivity, inattention, impulsiveness, and aggression in children.
Helps treat asthma
Unfortunately, asthma is becoming much more common in infants. It can cause swelling in the lungs and shortness of breath. A number of studies show that fish oil may reduce asthma symptoms, especially in early life. Furthermore, taking fish oil supplements while pregnant may reduce the risk of allergies in infants.
Supports bone health
While experiencing conditions like osteoporosis and osteoarthritis are often caused by a loss of the bone’s essential minerals, making them more likely to break. The vitamins that are very important for bone health are calcium and vitamin D, but some studies suggest that omega-3 fatty acids can also be beneficial. People with higher omega-3 intakes and blood levels may have a better bone mineral density (BMD). There is a number of small studies that suggest fish oil supplements reduce markers of bone breakdown, hence preventing bone disease later on.
What dosage is safe?
Most health organizations recommend that the minimum intake should be between 250 -500 mg in combination with DHA and EPA. However, it is best to consult with your doctor and nutritionist. Every organism is different and has different needs.
What are the side effects?
There are some side effects that may occur in case of overdosing, allergies, or other reasons. Here is a brief list of them: fishy breath or taste in your mouth; loose stools; upset stomach, nausea. In case you experience some of them – contact your doctor. Regardless of how useful food supplements can be – keep in mind that they do not replace regular eating. A healthy and well-balanced diet includes a lot of water, activity, and healthy food.