To accommodate the fast-paced lifestyle there has been rapid growth in the food and beverage industry, while accessibility has opened the door to infinite options, conscious choices for a healthy diet are blindsided.
To compensate for this unhealthy consumption, the market for dietary supplements is booming with resources that help keep up with the consequences of this lifestyle.
Dominating the industry, Fish Oil, a dietary source of omega-3 (helps maintain a healthy body) fatty acids has become a trusted companion for generations of wholesome living.
Before answering the impending question “Can I take Fish oils?” let’s break it down to understand the following:
- Benefits of Fish Oil
- Nutrition Benefits of Fish Oil
- What are the Risks of Fish Oil?
Your body needs omega-3 fatty acids, from muscle activity to cell growth. To understand its value better following are the benefits and risks of Fish Oil.
What are omega-3s?
Omega-3 helps regulate blood pressure, the nervous system, hematic clotting, inflammatory processes, and glucose tolerance. (1)
These oils are extracted from fish tissue, usually from oily fishes such as tuna, herring, anchovies, and mackerel. They are also produced from the livers of other fishes, and those are called cod liver oil.
In addition to the prevention of heart diseases, Omega-3 can also help reduce triglycerides ( a type of fat in the blood) an increase in triglycerides can lead to an increased risk of heart attack, stroke, and other heart diseases. (2)
Health Benefits of Fish Oil
The center of Fish Oil supplements is focused on Omega-3 fatty acids, these fatty acids have the potential to influence nutrition that can substantially affect the physical function and metabolism of the body.
1. Fish Oil Benefits for Heart Health
Several studies have shown that the Omega 3 polyunsaturated fatty acid has beneficial effects on cardiovascular disease by decreasing the risk of fatal and nonfatal myocardial infarction (an extremely dangerous condition that occurs due to lack of blood flow to your muscles), stroke, coronary artery disease (a blockage in the coronary arteries), and sudden cardiac arrest. (3)
The Omega-3s in fish oil provide protective mechanisms such as;
- Stabilization of blood flow in and around the heart
- Reduction of triglyceride levels in the blood
- Lowers blood pressure
- Prevents blood clots
- Reduces Inflammation
Consumption of Fish Oils daily (recommended doses by your doctor) is proven to be beneficial for patients with CAD.
The currently available data indicates that patients with diagnosed coronary heart disease should consume a recommended dose of at least 1 g daily of these fatty acids through either oily fish or fish oil supplements. While patients without diagnosis should consume at least 250-500 mg daily. (4)
While the benefits are evident, is eating fish a better option than taking fish-oil supplements? A logical thought process would suggest eradicating the need of taking the essential nutrients right from the source, however, three major prevention trials have suggested clear indications that omega-3 fatty acid capsules confer cardiovascular benefits, hence both are cardioprotective.
2. Fish Oil Benefits for Blood Pressure
Dysfunction in the endothelium (a large organ that is responsible for keeping your blood moving smoothly throughout the body) is closely associated with high blood pressure. It is also responsible for affecting the process of cardiovascular health, like blood clotting and contraction and relaxation of blood vessels. It is also linked to a condition that can lead to heart attacks and strokes. (5)
In research conducted on animals, scientists observed that fish oil may have helped improve endothelial function and the elasticity of the heart. Several other pieces of research also suggested that omega-3 fatty acids’ benefits aid in blood pressure control.
Lowered and controlled blood pressure reduces the risk of heart disease. Research conducted by the American Journal of Hypertension in 2012, examining the effects of Omega-3 fatty acids from fortified foods, and fish oil supplements on people with or without high blood pressure it was found that people who took fish oil supplements had shown a decrease in systolic blood pressure ( pressure in arteries when the heart beats) was decreased by 1.75 mm Hg and diastolic blood pressure ( pressure in the arteries when the heart rests) was lowered by 1.1mm Hg (irrespective of a person’s BP) (6)
3. Fish Oil Benefits for Mental Health Conditions
The premise of mental health researchers is based on a theory that the lack of EPA (increases the release of serotonin that is responsible for feeling happiness), and DHA (required for maintenance of normal brain functions in adults), can be obtained through Omega-3 fatty acids from fish oil supplements.
Omega-3s can easily travel through the brain cell membranes and interact with the molecules that are related to mood inside the brain. Their anti-inflammatory actions may also prove beneficial in relieving depression.
Clinical trials conducted over 30 times have tested different omega-3 fish oil benefits on people with depression. These have used omega-3s as add-on therapy for people who are taking prescription antidepressants and are showing limited or no benefits. While other studies solely focused on the benefits of omega-3s as therapy alone. The elevated inflammatory activity caused by these studies showed particularly good results for EPA treatment for the candidates.
It was also found that children and adolescents suffering from depression may benefit from omega-3 supplements (alone or in combination with vitamin D) can prevent depression in healthy older adults. (7)
These studies have proven that the aid of omega-3 fish oil capsules can help in managing or even preventing mental health conditions.
4. Fish Oil Benefits for Eye Health
Omega 3 oils improve the function of the eye’s Meibomian glands (that produce the oily part of tears) that help ease dry eye symptoms.
Omega 3 acid also works as an anti-inflammatory. In the case of eyelids, severe inflammations can worsen the dry eye, in which case, fish oil supplements can help improve the symptoms while not completely curing it but aiding in the relief and healing process.
The omega-3 fatty acids EPA and DHA (8) that were previously highlighted for their significance for mental health also play a vital role as the building block of important chemical regulators that help in the production of oil for tears and reduce inflammation in and around the eye.
Irregularities in the oily layer of the tears lead to dry eyes, the oily layer is responsible for preventing the water layers of the tears from evaporating from the eyes by keeping them hydrated. Consumption of fish oil capsules as supplements can help keep these irregularities in check and prevent the dry eye to worsen
Individuals that suffer from other eye diseases can benefit from fish oil as well, as Omega–3s reduces the growth of abnormal blood vessels that can occur due to age-related macular degeneration (an eye disease that blurs the vision) (9)
5. Fish Oil Benefits for Inflammation
Inflammation is a normal defense mechanism to protect the host against infection and other insults, the initial pathogen killing along the tissue repair processes helps restore homeostasis (a state of balance amongst all the body systems needed to survive and function correctly) at the infected or damaged areas. However, when this process becomes excessive it can cause irreparable damage to the host tissues, and diseases can occur. (10)
The richness of essential Omega-3 fatty acids in fish oil provides it with strong anti-inflammatory properties such as:
- Significant reduction in the release of elements that play a part in the inflammation of white blood cells.
- Regulate the immune system and fight joint inflammation
Omega-3 fatty acids also play a vital role in lowering cholesterol and triglyceride levels in the blood to reduce the risk of heart disease and stroke in people with Inflammatory arthritis, which includes group arthritis accompanied by:
- Joint pain
- Swelling
- Warmth
- Tenderness in joints
- Morning stiffness
Fish oil contains higher levels of vitamins such as vitamin A and D. Vitamin A is a strong antioxidant ( prevents cell damage in the body by intercepting the harmful molecules called free radicals which are produced within the cell) which can be effective for inhibiting the development of heart diseases (11)
Vitamin D plays a vital role in the production of proteoglycan (a group of tissues that offers cohesion, structure, and support to the body) in cartilage as well as help maintain a healthy musculoskeletal (made up of muscles, bones, tendons, joints, and ligaments which all work together to support the body, protection, and movement) system.
There has been evidence from studies that suggest fish oil supplements work well and significantly reduce the following:
- Joint pain
- The duration (one hour) of morning stiffness
- Duration of fatigue time
- Tender or swollen joints
- The consumption of painkillers
Nutrition Information
One soft gel fish oil capsule of 18g contains (12):
- Calories: 162
- Saturated fat:5.4g
- Polyunsaturated fat:5.7 g
- Monosaturated fat: 6.1g
- Cholesterol: 128mg
However, the nutritional value can vary from one capsule to another.
Omega-3 fatty acids have nutrition that has been reported to have anticancer effects, particularly in breasts, prostate, and colon cancer. Omega-3 fatty acids were found to reduce the growth of tumors as well as slow histopathological progression (the tissue changes that affect a certain part or accompany a disease).
There were studies carried out in Sweden that showed an inverse association between the consumption of fatty fish and prostate cancer. Similar studies were conducted in the American population that revealed long-term fish consumption, meat and omega-3 fatty acids slowed down the progression of prostate cancer. (13)
Precautions to be taken before consumption of fish oil supplement
- Recommended Dosage– The recommended dosage of EPA and DHA varies according to the various age groups and health. The recommended dosage guideline for adults WHO is a daily intake of 1.1-1.6 grams
- Best Form– Fish oil supplements come in different forms, including ethyl esters, which may not work well with the body, so identification of which one suits the best is necessary.
- Level of Concentration- It is necessary to choose a supplement that contains at least an amount of 500mg of EPA and DHA per 1000 mg of fish oil. Many supplements might have a lower concentration of both, checking the label helps identify this.
- Origin and Purity– Not all supplements available in the market fit the criteria of ingredients needed to benefit from the pills, to avoid this choose supplements that are third-party tested or have a seal of purity from the Global organization for DHA and EPA Omega-3s
- Maintenance and Freshness- Omega-3 fatty acids can go rancid from oxidation; this can be avoided by buying supplements that contain Vitamin E. It is also best to keep the bottle out of light at the desired temperature mentioned on the bottle.
- Best Timing– Foods that contain fat are best paired with supplements as it helps in the absorption of Omega-3 fatty acids
What are the health risks of Fish Oil?
The potential health risks and side effects related to the intake of fish oil are as follows:
- Bad Breath– the strong taste and smell of the oil often leave a bad taste in the mouth, and it has also been said by people to leave their mouths with bad breath and a peculiar odor in their sweat
- Bleeding- fish oil prevents blood clotting, which may lead to excessive bleeding on easy bruising such as a nosebleed. (14)
- Gastrointestinal symptoms- some people may experience gastrointestinal symptoms like nausea, diarrhoea, vomiting, and constipation.
- Allergies– People that have shellfish and fish allergies may be vulnerable to reactions from consumption of the capsule
(If you experience any of the side effects it is best to stop the dosage until you have consulted your primary caregiver)
Fish oil supplements have proven to be beneficial through several scientific studies and can become an excellent source of nutrients to fight against ailments that are unavoidable with our current lifestyle.
Consult your doctor to know about the right amount of doses, to begin with, and if you have been taking them for a while and wish to increase the doses you can create a plan based on your health chart with your caregiver. Responsible administrating and planned diet plans will help elevate your health and you will notice significant changes.
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