Fish oil benefits are numerous, and it is rich in omega-3 fatty acids. Omega-3 fatty acids are essential for our health as they comprise many health benefits. If one eats the recommended portion of fatty fish in the daily meal, they get enough omega-3 fatty acids. But if that is not the case, then omega-3 fatty acids supplements are there to fill the dietary requirement. The benefits of fish oil are plenty.
It is extracted from fish tissue. Generally, oily fish such as herring, tuna, anchovies, mackerel etc., are used. According to The World Health Organization (WHO), one must eat 1 to 2 fish weekly.
Omega-3 fatty acids give us many health benefits and protect us against many diseases. An alternate option is to take supplements. In general, 30% of the oil is omega-3 fatty acids, and the rest 70% is other fats. It may also include vitamins like A and D.
What are Omega-3 fatty acids?
Omega-3 fatty acids are found in fish and plant-based foods and oils. There are three types of omega-3 fatty acids.
Alpha-linolenic Acid (ALA) is present in plant oils like flaxseed, soybean, and canola oils.
Eicosapentaenoic Acid (EPA) is available in oily fish, like salmon and tuna.
Docosahexaenoic Acid (DHA) is present in oily fish, like salmon and tuna.
ALA is an essential omega-3 fatty acid. Our body can not produce it, so we need to get it from our diet. The other primary omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). In plant sources, alpha-linolenic acid (ALA) omega-3 fatty acid is found. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have more health benefits than alpha-linolenic acid (ALA). Omega-3 fatty acids are also essential as our recent diet has replaced a lot of omega-3s with other fats, like omega-6s. It distorts the omega-3 and omega-6 ratio and contributes to many mental and health issues.
Health Benefits of Fish Oil or Omega-3 fatty acids
1. Fish oil Benefits- Heart Health.
Those who consume more fatty fish have lower rates of heart diseases. Omega-3 fatty acids in fatty fishes reduce the chances of heart diseases. It provides the following heart benefits. Fish oil benefits in the improvement of cholesterol levels. It can improve HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. It also decreases triglycerides by 15 to 30%. Fatty acid reduces blood pressure—omega-3 fatty acids in fish help lower people’s blood pressure.
It prevents artery plaques. Continuous deposition of plaques makes them harder. Fish oil helps in preventing plaque formation.
2. Fish oil Benefits for Mental Health conditions.
Our brain contains a considerable amount of omega-3 fatty acids, which justifies that it is essential for our brain function. Studies suggest that Omega-3 fatty acids prevent the onset or improve the symptoms of some mental health conditions. Fish oil benefits people with chances of psychotic disorders. Omega-3 fatty acids may reduce symptoms of both schizophrenia and bipolar disorder. It is rich in EPA also lowers symptoms of depression.
3. Fish oil benefits eye health.
Fish oil benefits our eye health. People who consume low or insufficient Omega-3 fatty acids have a greater risk of eye disease. With age, our eye health starts to decline. It further can cause age-related macular degeneration (AMD). Eating fatty fish containers Omega-3 fatty acids reduces the risk of AMD or even improves AMD conditions.
4. Fish Oil Benefits-reduces inflammation.
Diabetes, depression, heart disease and obesity can cause chronic inflammation. It has anti-inflammatory properties. It reduces inflammation and helps to treat symptoms of these diseases. In the case of obesity and high stress, it lowers the production and gene expression of inflammatory molecules called cytokines. It is also beneficial in joint pain, stiffness, and medication needs in people with rheumatoid arthritis.
5. Fish Oil Benefits- Healthy Skin.
Our skin contains a large amount of omega-3 fatty acids. Omega-3 fatty acids are beneficial for skin rejuvenating. It also helps against skin disorders such as psoriasis and dermatitis.
6. Pregnancy and benefits of Fish Oil
Omega-3 fatty acids play a vital role in early growth and development. Thus, consuming omega-3 fatty acids during pregnancy and while breastfeeding is essential. omega-3 fatty acids help in fetal brain development and infant visual development and help reduce the risk of allergies.
Regular fish and it’s oil intake during pregnancy reduce the risk of asthma and allergies in children.
7. Fish oil benefits and fatty liver condition
The liver processes fat in our body and play a vital role in weight gain. In the case of liver disease such as non-alcoholic fatty liver disease (NAFLD), fat accumulates in the liver. Omega-3 fatty acids improve liver functions and reduce symptoms of non-alcoholic fatty liver disease.
8. ADHD and Benefits of fish oil
Attention deficit hyperactivity disorder, also known as ADHD is a neurodevelopment condition in children. As our brain consists of a significant proportion of Omega-3 fatty acids, getting an adequate amount might help to prevent ADHD conditions. Omega-3 fatty acids also improve children’s hyperactivity, inattention, impulsiveness, and aggression.
9. Fish oil benefits and Alzheimer’s disease
With age, our brain function declines, and the risk of Alzheimer’s disease increases. People on a high fish diet show a slower decline in brain functions in old age. It shows improvement in memory for older adults.
10. Bone health and benefits of Fish Oil
With old age, bones lose essential minerals and become prone to osteoporosis and osteoarthritis. Therefore, calcium and vitamin D are necessary for bone health. Studies show that omega-3 fatty acids are beneficial for bone health. Those with higher omega-3 fatty acids in their diet have better bone density.
If one does not take 1-2 portions of oily fish per week, then supplements could be another option. WHO recommends a daily intake of 1.1 to 1.6 grams of omega-3 fatty acids. The dose can vary according to your age and health. For example, a higher amount might be
considered during pregnancy or at risk of heart disease. Always get in touch with your physician or dietician before taking any supplement. If the heart-healthy benefits of oil supplements are unclear, don’t hesitate to get in touch with your doctor to see if they are right for you. If one has heart disease or a high triglyceride level, even more omega-3 fatty acids are in need.
What to Consider Before Buying Fish Oil?
Purity:
The purity of the supplement is very important. Always choose a third-party tested supplement with a purity seal from the Global Organization for EPA and DHA Omega-3s (GOED).
The freshness:
Omega-3 fatty acids are oxidation prone. Hence, they become rancid if not fresh. The option could be choosing a supplement that contains an antioxidant, such as Vitamin E. Keep supplements away from light in the refrigerator. Never use a supplement that has a rotten smell or is outdated. One must choose a supplement with sustainability certification, such as the Marine Stewardship Council. Do note that oil production from anchovies and similar small fish is more sustainable than that from large fish.
The benefits of fish oil could be observed in brain and eye development. Omega-3 fatty acids fight inflammation, prevent heart disease and prevent the decline in brain function. People at risk of these health conditions can reap the benefits of fish oil intake.
Having whole foods in your diet is better than taking supplements. Supplements are an excellent alternative if you don’t like to eat fish. In the past 10 years, many people have turned to omega-3 supplements. Benefits of fish oil or supplements could be lower blood pressure, lower triglyceride, reduced abnormal heart rhythm, and reduced likelihood of heart attack and stroke. The American Heart Association (AHA) recommends eating fish, particularly fatty, coldwater fish, at least twice a week. Salmon, mackerel, herring, sardines, lake trout, and tuna are exceptionally high in omega-3 fatty acids.
What are the frequently asked questions about benefits of fish oil?
What are the benefits of fish oil in cardiac health?
Reduction in blood pressure level.
Lowering of triglycerides.
There are fewer chances of heart attack and stroke.
What are the benefits of fish oil in Premenstrual syndrome?
Premenstrual syndrome has both physical and mental symptoms like pain and mood changes. Studies found that omega-3 fatty acids in fish oil could effectively reduce the severity of PMS symptoms.
What happens if I take fish oil every day?
Taking it as per recommended dose or as prescribed by your doctor will not harm you. But taking more than 3 grams per day can increase the chance of bleeding.
What are the side effects of fish oil?
It has several side effects, including heartburn, loose stools, nausea, stomach upset and nosebleeds. Consuming supplements with meals or freezing them can reduce these issues.
At what age should I take fish oil?
Babies get omega-3 fatty acids from the mother’s milk. After that, one should get fish oil or omega-3 fatty acids from their regular diet.
Can fish oil gain weight?
It does not cause weight gain. It helps in losing fat and weight management. Fish oil benefits our body by reducing fat storage and inhibiting fat cell proliferation.
Who should not take fish oil?
People on blood thinners must not take it or omega-3 fatty acids as they increase the risk of bleeding.
Does it help hair growth? – benefits of fish oil
Studies indicate that the oil or oil supplements can increase hair growth. It also reduces hair loss.
Does it reduce belly fat? – benefits of fish oil
It reduces belly fat by reducing fat storage and inhibiting the proliferation of fat cells. It helps to burn fat and helps in weight management.
Does it make your skin glow? – benefits of fish oil
The benefits of fish oil for skin are huge. One who regularly consumes the oil has a higher omega-3 fatty acid. Omega-3 promotes skin health.
Does the oil make you sleepy? – fish oil benefits
Fish oil or omega-3 fatty acids in it improves sleep quality. They also increase the sleep quantity in adults. omega-3 fatty acids boost sleep quality and help to fall asleep more quickly. It, therefore, improves daytime performance.
Does it benefit joints? – benefits of fish oil
It benefits our joints by relieving joint pain. It is rich in omega-3, which has anti-inflammatory properties. Because of its anti-inflammatory property, it can reduce pain relief in different joints.
Is fish-oil good for men?
It is rich in omega-3. Docosahexaenoic acid of Omega-3 increases the circulating level of testosterone. If one consumes oil or omega-3s, it can improve fertility and heart health.
Is it good for testosterone? – benefits of fish oil
Docosahexaenoic acid of Omega-3 increases the circulating level of testosterone. If one consumes fish-oil or omega-3s, it can increase fertility.
Is fish-oil good for muscle pain? – fish oil benefits
Fish-oils are abundant in omega-3 fatty acids and long-chain polyunsaturated fatty acids. It enhances the recovery of muscular performance. It also reduces soreness occurring post-exercise.
Can I take vitamin C and fish-oil together? – fish oil benefits
If we combine fish-oil and vitamin C supplementation, we will get a more significant anti-inflammatory effect. They together work better against developing exercise-induced bronchoconstriction (EIB) or either nutritional supplement alone.
When is the correct time to consume fish-oil?
As the benefits of fish oil are associated with long-term use, one can take it at any time of day. If you suffer from acid refluxes, you can split the single dose into two smaller doses, once in the morning and once at night.
How long does it take for fish-oil to work?
Once people start taking fish-oil or omega-3 fatty acids supplements, levels of omega-3 increase quickly in the body, to see the changes in mood, pain management or any other symptoms, you need to wait for 6 weeks to 6 months, depending upon the problem’s severity.
How does fish oil benefit the brain? – fish oil benefits
Omega-3 fatty acids provide proper blood flow in the brain. Higher blood flow in specific brain parts is related to better performance for various cognitive tasks. More increased blood flow in the brain also supports memory and reduces the risk of developing dementia or Alzheimer’s disease.
Does fish-oil repair the brain?
People on a high fish diet show a slower decline in brain functions in old age. Fish oil shows improvement in memory for older adults.
How much fish-oil should I take in a day?
If one does not take 1-2 portions of oily fish per week, then a fish -oil supplement could be another option. WHO recommends a daily intake of 1.1 to 1.6 grams of omega-3 fatty acids. The dose can vary according to your age and health. For example, a higher amount might be considered during pregnancy or at risk of heart disease. Always get in touch with your physician or dietician before taking any supplement.
Is fish-oil good for anxiety? – fish oil benefits
Omega-3 fatty acid supplements help to ease anxiety symptoms for people diagnosed with severe anxiety disorder.
Is fish-oil beneficial for high blood pressure? – fish oil benefits
The omega-3 fatty acids promote heart health. Fish-oil or fish-oil supplements help to reduce systolic and diastolic blood pressure in people with high blood pressure.
Can you take fish-oil on an empty stomach or with meal?
One can take a fish-oil supplement any time during the day. But it is recommended to take a fish-oil supplement with a meal. Taking any supplement on an empty stomach can make people feel nauseous.
Can I drink coffee after taking fish-oil?
Yes, you can, as there is no proof of any interactions between caffeine and Fish-Oil.
Do cardiologists recommend fish-oil? – fish oil benefits
Yes. Cardiologists recommend fish-oil or omega-3 fatty acids to support heart health. Omega-3 fatty acids improve healthy levels of the “good” HDL cholesterol, reduce triglyceride levels, and maintain healthy blood pressure. With Omega-3 fatty acids in the diet, there are fewer heart attack and stroke chances.
Which is better, fish-oil or cod liver oil?
Always take either cod liver oil or fish-oil. Please don’t take them together. Both the oils deliver the benefits of omega-3 fatty acids. The cod liver oil provides additional benefits of vitamins A and D. If the body requires vitamin A and vitamin D, then taking cod liver oil is more beneficial. But if that is not the case, fish-oil is fine.
Does fish-oil protect against type 2 diabetes? – fish oil benefits
High triglycerides level disrupts metabolic syndromes. It includes diabetes and heart diseases. Fish-oils or supplement capsules decrease the triglyceride levels in the bloodstream and help against diabetes.
Does fish-oil help in preventing cancer? – fish oil benefits
Fish-oil contains omega-3 fatty acids such as docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), vitamins, minerals, proteins, and other vital nutrients. It provides health benefits like cancer prevention. Omega-3 fatty acids help in the proper functioning of cells and stops them from mutating into cancerous tumors.
References
- Berger, M. E., Smesny, S., Kim, S.-W., Davey, C. G., Rice, S., Sarnyai, Z., Schlögelhofer, M., Schäfer, M. R., Berk, M., McGorry, P. D., & Amminger, G. P. (2017). Omega-6 to omega-3 polyunsaturated fatty acid ratio and subsequent mood disorders in young people with at-risk mental states: a 7-year longitudinal study. Translational Psychiatry, 7(8), e1220. https://doi.org/10.1038/tp.2017.190
- DiNicolantonio, J. J., & O’Keefe, J. H. (2018). Importance of maintaining a low omega-6/omega-3 ratio for reducing inflammation. Open Heart, 5(2), e000946. https://doi.org/10.1136/openhrt-2018-000946
- Fleming, J. A., & Kris-Etherton, P. M. (2014). The evidence for α-linolenic acid and cardiovascular disease benefits: Comparisons with eicosapentaenoic acid and docosahexaenoic acid. Advances in Nutrition (Bethesda, Md.), 5(6), 863S-76S. https://doi.org/10.3945/an.114.005850
- Sharma, T., & Mandal, C. C. (2020). Omega-3 fatty acids in pathological calcification and bone health. Journal of Food Biochemistry, 44(8), e13333. https://doi.org/10.1111/jfbc.13333