Omega 3 Fish oil is one among the foremost commonly consumed dietary supplements. It’s rich in omega 3 fatty acids, which are vital for your health.
If you don’t eat tons of oily fish, taking a fish oil supplement could assist you get enough omega-3 fatty acids.
Here are Top 5 health benefits of omega 3 fish oil.
What Is Omega 3 Fish Oil?
Omega 3 Fish oil is that the fat or oil that’s extracted from fish tissue.
It usually comes from oily fish, like herring, tuna, anchovies, and mackerel. Yet it’s sometimes produced from the livers of other fish, as is that the case with cod liver oil.
The World Health Organization (WHO) recommends eating 1–2 portions of fish per week. this is often because the omega-3 fatty acids in fish provide many health benefits, including protection against variety of diseases.
However, if you don’t eat 1–2 servings of fish per week, omega 3 fish oil supplements can assist you get enough omega-3s.
Around 30% of omega 3 fish oil is formed from omega-3s, while the remaining 70% is formed from other fats. What’s more, animal oil usually contains some vitamin A and D.
It’s important to notice that the kinds of omega-3s found in omega 3 fish oil have greater health benefits than the omega-3s found in some plant sources.
The main omega-3s in omega 3 fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the omega-3 in plant sources is especially alpha-linolenic acid (ALA).
Although ALA is an important carboxylic acid , EPA and DHA have more health benefits.
It’s also important to urge enough omega-3s because the Western diet has replaced tons of omega-3s with other fats like omega-6s. This distorted ratio of fatty acids may contribute to numerous diseases.
1. May Support Heart Health
Heart disease is that the leading explanation for death worldwide (7Trusted Source).
Studies show that folks who eat tons of fish have much lower rates of heart condition.
Multiple risk factors for heart condition appear to be reduced by consumption of fish or omega 3 fish oil. the advantages of omega 3 fish oil for heart health include:
- Cholesterol levels: It can increase levels of “good” HDL cholesterol . However, it doesn’t appear to Reduce levels of “bad” LDL cholesterol .
- Triglycerides: It can lower triglycerides by about 15–30%.
- Blood pressure: Even in small doses, it helps reduce vital sign in people with elevated levels.
- Plaque: it’s going to prevent the plaques that cause your arteries to harden, also as make arterial plaques more stable and safer in those that have already got them.
- Fatal arrhythmias: In people that are in danger , it’s going to reduce fatal arrhythmia events. Arrhythmias are abnormal heart rhythms which will cause heart attacks in certain cases.
Although fish oil supplements can improve many of the danger factors for heart condition , there’s no clear evidence that it can prevent heart attacks or strokes.
Omega 3 Fish oil supplements may reduce a number of the risks related to heart condition . However, there’s no clear evidence that it can prevent heart attacks or strokes.
2. May Help Treat Certain Mental Disorders
Your brain is formed from nearly 60% fat, and far of this fat is omega 3 fatty acids. Therefore, omega-3s are essential for normal brain function.
In fact, some studies suggest that folks with certain mental disorders have lower omega-3 blood levels.
Interestingly, research suggests that omega 3 fish oil supplements can prevent the onset or improve the symptoms of some mental disorders. for instance , it can reduce the probabilities of psychotic disorders in those that are in danger .
In addition, supplementing with omega 3 fish oil in high doses may reduce some symptoms of both schizophrenia and manic depression .
Omega 3 Fish oil supplements may improve the symptoms of certain psychiatric disorders. This effect could also be a results of increasing omega-3 carboxylic acid intake.
3. Omega 3 Fish oil May Aid Weight Loss
Obesity is defined as having a body mass index (BMI) greater than 30. Globally, about 39% of adults are overweight, while 13% are obese. The numbers are even higher in high-income countries just like the US.
Obesity can significantly increase your risk of other diseases, including heart condition , type 2 diabetes, and cancer.
Omega 3 Fish oil supplements may improve body composition and risk factors for heart condition in obese people.
Furthermore, some studies indicate that omega 3 fish oil supplements, together with diet or exercise, can assist you reduce .
However, not all studies found an equivalent effect.
One analysis of 21 studies notes that omega 3 fish oil supplements didn’t significantly reduce weight in obese individuals but did reduce waist circumference and waist-to-hip ratio.
Omega 3 Fish oil supplements may help reduce waist circumference, also as aid weight loss when combined with diet or exercise.
4. May Support Eye Health
Like your brain, your eyes believe omega 3 fats. Evidence shows that folks who don’t get enough omega-3s have a greater risk of eye diseases.
Furthermore, eye health begins to say no in adulthood , which may cause age-related degeneration (AMD). Eating fish is linked to a reduced risk of AMD, but the results on omega 3 fish oil supplements are less convincing.
One study found that consuming a high dose of fish oil for 19 weeks improved vision altogether AMD patients. However, this was a really small study.
Two larger studies examined the combined effect of omega-3s and other nutrients on AMD. One study showed a positive effect, while the opposite exhibited no effect. Therefore, the results are unclear.
Eating fish may help prevent eye diseases.
However, it’s unclear whether omega 3 fish oil supplements have this same effect.
5. May Reduce Inflammation
Inflammation is your immune system’s way of fighting infection and treating injuries.
However, chronic inflammation is related to serious illnesses, like obesity, diabetes, depression, and heart condition.
Reducing inflammation can help treat symptoms of those diseases.
Because fish oil has anti-inflammatory properties, it’s going to help treat conditions involving chronic inflammation.
For example, in stressed and obese individuals, omega 3 fish oil can reduce the assembly and organic phenomenon of inflammatory molecules called cytokines.
Moreover, animal oil supplements can significantly reduce joint pain, stiffness, and drugs needs in people with atrophic arthritis , which causes painful joints.
While inflammatory bowel disease (IBD) is additionally triggered by inflammation, there’s no clear evidence to suggest whether animal oil improves its symptoms.
Fish oil has strong anti-inflammatory effects and can help reduce symptoms of inflammatory diseases, especially rheumatoid arthritis.
How to Supplement
If you are doing not eat 1–2 portions of oily fish per week, you’ll want to think about taking a fish oil supplement.
Below may be a list of things to think about when taking an omega 3 fish oil supplement:
EPA and DHA dosage recommendations vary counting on your age and health.
WHO recommends a daily intake of 0.2–0.5 grams (200–500 mg) of combined EPA and DHA. However, it’s going to be necessary to extend the dosage if you’re pregnant, nursing, or in danger of heart condition .
Choose a animal oil supplement that gives a minimum of 0.3 grams (300 mg) of EPA and DHA per serving.
Omega 3 Fish oil supplements are available variety of forms, including ethyl esters (EE), triglycerides (TG), reformed triglycerides (rTG), free fatty acids (FFA) and phospholipids (PL).
Your body doesn’t absorb ethyl esters also as others, so attempt to choose a animal oil supplement that comes in one among the opposite listed forms.
Many supplements contain up to 1,000 mg of fish oil per serving — but only 300 mg of EPA and DHA.
Read the label and choose a supplement that contains a minimum of 500 mg of EPA and DHA per 1,000 mg of fish oil.
A number of omega 3 fish oil supplements don’t contain what they assert they are doing (118Trusted Source).
To avoid these products, choose a supplement that’s third-party tested or features a seal of purity from the worldwide Organization for EPA and DHA Omega-3s (GOED).
Omega-3 fatty acids are susceptible to oxidation, which makes them go rancid.
To avoid this, you’ll choose a supplement that contains an antioxidant, like vitamin E . Also, keep your supplements faraway from light — ideally within the refrigerator.
Don’t use a animal oil supplement that features a rancid smell or is out of date.
Choose a animal oil supplement that features a sustainability certification, like from the Marine Stewardship Council (MSC) or the Environmental Defense Fund.
The production of animal oil from anchovies and similar small fish is more sustainable than that from large fish.
Other dietary fats help your absorption of omega-3 fatty acids.
Therefore, it’s best to require your omega 3 fish oil supplement with a meal that contains fat.
When reading fish oil labels, make certain to choose a supplement with a high concentration of EPA and DHA which has purity and sustainability certifications.
The Bottom Line
Omega-3s contribute to normal brain and eye development. They fight inflammation and should help prevent heart condition and a decline in brain function.
As fish oil contains tons of omega-3s, those in danger of those disorders can enjoy taking it.
However, eating whole foods is nearly always better than taking supplements, and eating two portions of oily fish per week can provide you with enough omega-3s.
In fact, fish is as effective as fish oil — if less so — at preventing many diseases.
That said, omega 3 fish oil supplements are an honest alternative if you don’t eat fish.