Why take fish oil, and why does it stand out so much in the massive sea of supplements today?
Fish oil is rich in omega-3 fatty acids which play an important roll in your health.
Here, we will explore the benefits of fish oil, and outline some commonly asked questions around Omega 3 supplements.
What Are The Benefits Of Omega 3's?
Fish oil is a source for omega 3 fatty acid’s, which help support multiple functions in the body, including the brain and your organs.
Omega-3 cannot be produced by the body and can only be sourced from foods such as salmon, trout, mussels, shellfish, crabs, and oysters.
There are 3 types of Omega-3 Fatty Acids:
Fish oils are commonly taken in the form of a supplement pill or gel capsule, which makes it easy to ingest when on the go, making it perfect for individuals who struggle to find time to prepare meals.
Studies have shown that omega-3 fatty acids provide multiple benefits that can improve your overall health.
Below are some benefits of using omega-3:
1. Prevent's Heart Disease
Heart attack and stroke are one of the major leading causes of deaths in the world today.
Adding fish oils into your diet at least twice a week can reduce the risk of health complications including cardiovascular disease, and diabetes.
Omega -3 fatty acids support good health heart by reducing triglyceride levels in your blood. These triglycerides are essential to help store fats and converts it into energy.
Additionally, Omega-3’s can promote HDL Cholesterol, which removes the bad cholesterol in blood, which is known to increase the risk of heart disease.
2. Reduces High Blood Pressure
Research shows that omega-3 fatty acids from fish oil supplements may decrease high blood pressure.
The Fatty Acids found in fish oils help improve both endothelial function and elasticity of your arteries, therefore resulting in a slight decrease in blood pressure.
Individuals who suffer from severe hypertension will usually see a significant decrease in blood pressure, versus those with mild hypertension.
3. Prevents Risk Of Type 2 Diabetes
Low insulin in the body will prevent the breakdown of glucose to energy in your bloodstream. This is what is known as diabetes.
Sugars can then build up in your arteries and can cause health concerns including stroke, heart and kidney disease.
Because Omega-3’s improve insulin resistance, promotes good HDL cholesterol, and helps regulate blood pressure levels, it helps to reduce the risk of type 2 diabetes.
4. Can Improve Vision
Omega 3’s can help reduce the risk of vision loss.
One of the largest leading causes of vision impairment is macular degeneration, which can come later in life, and is one of the largest leading causes of vision loss.
Getting an optimal quantity of fish oils in your diet can prevent the risk of eye damage if taken consistently with a proper diet.
5. Improves Brain Function
Both EPA and DHA Omega 3’s, play important roles in developing and maintaining healthy brain function.
These fatty acids help with communication between different brain cells, as well as learning and memory.
6. Fights Risk Of Alzheimers Disease
A decline in brain function is to be expected as we get older, and ensuring proper brain health can help improve memory, as well as your ability to learn new information.
7. Might Help Prevent Cancer
8. Can Improve Sleep Quality
Ensuring that you achieve a state of deep sleep is vital when it comes to overall health.
Lower levels of Omega 3 fatty acids in the body can reduce melatonin, which is a hormone that is responsible for helping us get a good nights sleep.
Proper sleep can help prevent multiple health risks including diabetes, heart disease, and mental health.
9. Improves Skin
Taking Omega 3 fatty acids are known to help protect your skin from the sun.
They reduce inflammation within the skin cells and controls the way your body responds to UV rays.
Additionally, Omega 3’s found in fish oils help keep your skin hydrated by keeping moisture in and preventing it from drying out.
10. Helps Battle Arthritis
Because both DHA and EPA Omega 3 types can help reduce inflammation and promote a healthy immune system, it makes it a great weapon against arthritis.
Reducing inflammation can prevent swelling and pain where arthritis can be present while allowing the immune system to battle the condition.
There are no supporting factors, showing that Omega 3’s reverse arthritis. However, it can help reduce the pain and swelling, help improve mobility, and reduce the condition from worsening over time.
11. Can Help Fight Depression And Enxiety
EPA, which is one of the three omega 3 fatty acids are known to be the most effective against depression and anxiety.
Research has shown that people who add omega 3’s to their diet regularly are less likely to become depressed.
12. Supports Healthy Immune System
Your immune system plays a critical role in fighting off infection and disease.
Omega 3’s are known to boost your immune system by increasing the performance and action of cells called lymphocytes. These cells are responsible for seeking and destroying pathogens that cause infections.
Who Should Take Fish Oil Supplements?
If You Are Deficient In Omega 3
There are multiple signs that can identify whether or not you have a deficiency of omega 3. Signs can include:
- lack of concentration
- difficulty sleeping
- dry skin
- problems with memory
- frequent urination
If you know that you don’t take enough fish oils from either your diet or supplements, there could be a high chance that you may be deficient in omega 3.
Visiting a doctor if you are unsure, and requesting a blood test can help identify any deficiencies of Omega 3 in your body.
If You Are Elderly
It is normal for our brains to have a decline in performance and function as we get older.
Because fish oils help support brain health including memory and learning, it is beneficial to sustain its proper functionality by supplying it with proper nutrients that help maintain its function.
If You Do Physical Activity
Taking fish oils can help support lean muscle growth, which is essential for highly active people, especially athletes.
Supporting your health with omega 3 supplements can help increase performance thanks to its brain health-supporting properties.
Bone and joints are important when taking part in any physical activity, and omega 3’s have shown to help support better bone health.
If You Have Certain Health Conditions
Omega 3 fatty acids provide multiple benefits for your heart, blood vessels, immune system and brain, which are all factors that lead to diabetes, heart disease, mental illness, and cancer.
Even in the midst of suffering from these conditions, taking Omega 3 supplements can help reduce further risk and help your body combat inflammation when coupled with other vitamins or medications recommended by a doctor.
Who Should Not Take Fish Oil Supplements?
If You Are On Blood Thinning Medication
Omega 3’s can increase blood thinning.
Taking more than 3 grams of fish when on certain blood thinning medications can cause more bleeding due to the blood already being thin.
Remember, Always be sure to consult with your doctor before taking fish oil supplements while on medications.
If You Are Allergic
It is important to have awareness around any food allergies that you may have.
Being allergic to fish can cause skin rashes and other symptoms that can put you at risk.
As a substitute for people who have allergies to fish, there are vegetarian sources of DHA omega 3’s that are available as a solution.
Always Consult your doctor if you are diagnosed with any type of condition, allergy, or if you are on any medications before considering Omega 3 supplements.
Side Effects Of Taking Omega 3 Fish Oils
Taking fish oils is likely safe for people of all ages due to its natural components.
This being said, there are some safety concerns when taking fish oils in large doses.
More than 3 grams daily is considered to be too large of an amount.
Below are some side effects of taking too much fish oil:
The most common side effect of taking too much fish oil is diarrhea.
Its oily and fatty contents make digestion irregular if not taken in recommended quantities, or without food.
Many people experience heartburn and acid reflex due to its fatty acid properties.
Taking fish oils with meals can help reduce these side effects, and making sure you consume fish supplements in moderation can help avoid acid reflix.
Too much fish oil can result in blood thinning, which may cause potential nose bleeds and excessive bleeding when wounded.
Bad Breath & Aftertaste
Too much fish oil in your diet can increase bad breath, due to its strong fragrance.
These fragrances can get expelled through your pores and stomach, resulting in bad breath and a fishy aftertaste.
Lower Blood Pressure
Omega 3’s found in fish oils are great when it comes to reducing high blood pressure.
However, if taken in large doses over a long period of time, it may bring your blood pressure down too much, especially if you are on blood lowering medications.
Fish Oil Benefits For Men Vs Women
Taking fish oils is beneficial for both men and women when it comes to improving overall health.
However, the development of the brain, muscle’s and organs differ in both men than women.
Below are different ways men can reap the benefits of fish oils, versus women.
Fish Oil And Men
Fish oils affect men differently when it comes to weight loss.
Men tend to metabolize and burn through energy faster than women, therefore making it more beneficial to use omega 3’s as a supporting factor in weight loss.
Fish oils can also help men prevent prostate cancer due to its anti-inflammatory properties, as well as support prostate development in the early stages in life.
Fish Oil And Women
Taking fish oils when pregnant in healthy amounts can help support healthy brain and organ development in infants.
Omega 3’s have shown to improve menstrual pain in women due to its inflammatory properties.
Improvements in mood stability have also been reported when taking fish oils, which allow proper hormonal balances that can help drive away cases of temporary post period a depression.
How To Take Fish Oil
The most popular way of ingesting omega 3’s are through supplementation in either pill form or gel tablets.
When purchasing omega 3 supplements, it is important that you choose a high-quality product that contains pure ingredients, and do not contain any fillers or additives that may compromise its true value.
If you enjoy cooking, getting your source of Omega 3’s can be more beneficial form foods because you can get more nutrients than just the fatty acids alone.
You can find the highest omega 3 contents in foods such as:
- Cod Liver
- Chia Seeds
Recommended Fish Oil Dosage.
In order to see a noticeable difference in health, the daily fish dosage for adults is between 2000 and 3000mg of both EPA and DHA combined.
Improvements in health can be noticeable if taken consistently over long periods of time (3-4 weeks).
Be sure to take no more than 3 grams (3000mg), to prevent negative side effects.
So why take fish oils? Simply because they can improve overall health, and can provide multiple benefits that can improve your quality of life.
Taking either supplement or eating fish that contain omega 3’s in healthy dosages can improve quality of sleep, skin, as well as prevent the risk of heart disease.
Always be sure to consult with a doctor or health specialist if you are on medication or have any condition, before considering any omega 3 supplements.