Among dietary supplements, fish oil (fat or oil extracted from fish tissue) is the most popular & commonly consumed supplement. The presence of omega-3 fatty acids in ample amounts in these fishes is very important for your health. This is what makes it important. It contains two omega-3s called docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Its sources are oily fishes such as salmon, trout, shellfish, herring, tuna, anchovies, and mackerel. However, it’s sometimes procured from the livers of the other fishes (for ex. – cod liver oil). Approximately, 70% of this oil is made up of other fats & 30% is made up of omega-3s. It also contains vitamin A & D. The types of omega-3s available in it have substantial health benefits as compared to the omega-3s found in some plant sources.
Why use fish oil?
Studies show that eating a lot of fish can lower the chances of heart disease. However, it helps in reducing the risks of heart diseases but there is no clear evidence that it can prevent heart attacks or strokes
Some researchers suggest that fish oil supplements can prevent the onset or improve the symptoms of some mental disorders such as psychotic disorders, schizophrenia, ADHD, and bipolar disorders.
When combined with diet or exercise, supplements may help in losing weight & reduce waist circumference.
Eating fish may help prevent eye diseases. Studies show that people who don’t get enough omega-3s have a greater risk of eye diseases. However, it’s unclear whether its supplements have this same effect.
It can help to reduce chronic inflammation as it has anti-inflammatory properties
It is an excellent source for maintaining good skin health. Many skin disorders such as psoriasis and dermatitis can be benefitted from the consumption of fish oil.
Its supplements in mothers or infants may have a positive impact on child development as they may improve hand-eye coordination, visual development and help reduce the risk of allergies
It may help to reduce symptoms of liver diseases, particularly NAFLD (non-alcoholic fatty liver disease) and the amount of fat in your liver.
It also may help improve symptoms of depression.
There are pieces of evidence that show that fish oil may reduce asthma symptoms. If taken during pregnancy, it may help to reduce the risk of childhood asthma and allergies.
It may Improve bone health as higher omega 3 intake is linked with higher bone density.
How to use fish oil?
WHO (World Health Organization) recommends eating 1–2 portions of fish per week. If you don’t eat a lot of oily fish, consider taking a supplement which will help you get a sufficient amount of omega-3 fatty acids. However, there are a few things that need to be considered before taking this supplement.
Choose a supplement that contains at least 0.3 grams (300 mg) of EPA and DHA per serving as the recommended dosage by WHO is 0.2–0.5 grams (200–500 mg). However, if you’re pregnant, nursing, or at risk of heart diseases, the dosage may be necessary to increase. Also, look for the one that contains at least 500 mg of EPA and DHA per 1,000 mg of fish oil. The supplement should have a seal of purity from GOED (Global Organization for EPA and DHA Omega-3s) or should be third-party tested to get the pure supplement. Go for the one which contains antioxidants (such as vitamin E) as omega-3 fatty acids are prone to oxidation & can taste/smell highly unpleasant. Keep it in a dark place, away from light. The ideal place to keep it is in the refrigerator.
The best way to take this supplement is with a meal that contains fat as it helps in the absorption of omega-3 fatty acids. And lastly, buy your supplement from a genuine source/trusted website so that you receive 100% authentic & genuine product.
Where can I buy genuine fish oil?
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