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11 Health Benefits of Fish Oil, Side effects and Dosage Recommendations

This article will cover 11 most essential health benefits of fish oil, side effects and dosage recommendations that you should take daily.

Out of 12 dietary, metabolic and lifestyle “preventable death causes” - were found through a study report in 2009, the lack of omega-3 fatty acid ranked as the 6th highest killer among the United States people

Study shows that omega 3-fatty acids can be found through eating oily fish or fish oil that can help protect against some common ailments, like heart stroke and heart disease.

Benefits of Fish Oil

What are the benefits of fish oil? Different studies show that adding fish oil in your diet not only can decrease the risk of heart diseases, but also get rid of depression, attention deficit hyperactivity disorder (ADHD), hypertension, joint pain, inflammation, and chronic skin diseases like eczema etc.

Eating Fish oil has also been linked with helping the body in weight loss, fertility, pregnancy and higher energy. Fish oil prescription can lower harmful higher triglyceride levels which have even been accepted by the Food and Drug Administration (FDA). Fish oil is one of the best natural sources of omega-3 fatty acids that contain anti-inflammatory effects.

What Is Fish Oil?

Fish oil comes from the flesh of oily fish. The best sources of omega-3 fatty acids are fatty fish, for example, salmon, white fish, herring, anchovies and sardines.

Your body is able to produce most of the fats that you need but unable to produce omega-3 fatty acids itself. When it comes to these necessary fats, we require getting them from omega-3 foods or supplements.

Benefits of fish oil are assigned to two vital omega-3 PUFAs: Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA). They are also called as “marine omega-3s” - mainly come from fish.

Fish Oil Nutrition Facts:

Nutritional value of fish oil ranges byproduct and fish source, therefore check supplement labelling for the specific details. Four grams sardines’ fish oil contains about:

  • 40.6 calories
  • 4.5 grams fat (1.5 grams saturated fat)
  • 14.9 vitamin D (4% DV)
  • 90.6 milligrams of omega-6 fatty acids (DV varies by age and gender)
  • 1,085milligrams of omega-3 fatty acids (DV varies by age and gender)

Benefits of Fish Oil:

1. Fish Oil for ADHD:

Are fish oil benefits for mental health? DEFINITELY! There are some poofs that omega-3 fatty acids help protect against ADHD symptoms, along with many other mood-related problems lifelong.

A 2012 study on children from 6 to 12 years of age with attention deficit hyperactivity disorder (ADHD) found “significant development” among those was taking omega-3 supplements.

One more study found that taking omega-3 may better literacy and children behaviour with ADHD. Fish oil is considered to better brain function for working well because 60 per cent of the brain is composed of fats. 

2. Alzheimer’s Disease:

Currently, the link between fish oil and Alzheimer’s disease has been considered with consistent results. The necessary fatty acids for the brain can function well. Fish oil can not only slow cognitive diminution but can help stop brain atrophy in older people.

A study published in the Journal of FASEB found that fish oil may work as a natural weapon to help ward off the risk of Alzheimer’s disease.

One more study conducted by the research workers of Rhode Island Hospital found that the connection between fish oil supplements and cognitive diminution found that the adults taking fish oil (who had no Alzheimer’s) got a significantly lower level of cognitive decline and brain shrinkage compared to people not taking fish oil.

3. Benefits of Fish Oil for Arthritis:

Omega-3 supplements may help ease rheumatoid arthritis symptoms, particularly joint pain.

A study proved that omega-3 fish oil supplements worked like a Nonsteroidal anti-inflammatory drug for decreasing arthritic pain. 

Fish oil may be one of the secured alternatives to NSAIDs for long term pain management, and it can be considered as a low risk of side effects.

4. Benefits of Fish Oil for Cancer:

Some studies have established that fish oil may help to stop and kill some cancers, including colon, prostate and breast. It may also make traditional cancer medications more effective. Mainly, Intravenous fish oil lipid emulsions level is higher in omega-3 polyunsaturated fatty acids, which show immunomodulatory and anti-inflammatory effects.

A report published in 2013 found that the link between omega-3 polyunsaturated fatty acids and prostate cancer prevention. Researchers found that omega-3s have antiproliferative effects that means they prevent cancer cell growth in cancer cell lines for animals and humans.

One more scientific study in 2014 found that there is a direct link between omega-3 fatty acids and the prevention of breast cancer (the most dominant cancer among women). The study found that DHA and EPA, along with ALA, can differentially stop breast tumour development. According to this study, there is solid proof for taking omega-3s.

Furthermore, a 2016 study found that “higher consumption of eating fish in early to mid-agee may be linked with a low possibility of breast cancer.”
Fish oil is also helpful for endometrial cancer experienced by women.

5. Benefits of Fish Oil for Cardiovascular Disease:

Omega 3 fish oil contains anti-inflammatory properties, which may help control cardiovascular diseases. According to a 2019 scientific study, DHA (compared to EPA) seems to be a useful bioactive compound for heart and brain function.

A few studies have proved that eating fish can help against heart disease. Fish oil has been shown to stop many risky issues linked with coronary heart disease, including hypertension, high levels of cholesterol and triglyceride.

Omega-3 fatty acids are also linked with higher survival rates for heart attack patients according to some studies.

A research report published in the medical journal of Circulation proved that people who took a high dosage of fish oil for six months after a heart attack really improved their hearts’ functioning and also decreased biomarkers of systemic inflammation.

6. Benefits of Fish Oil for Depression and Anxiety:

A 2017 study report from Food Science and Nutrition found that n-3 PUFAs play a vital role in depression.
Omega-3 fatty acids have been proven to be the development of the central nervous system. Poof from randomized placebo-controlled trials indicates the lack of dietary in omega-3 PUFAs may occur mood troubles, and supplementation may offer a new treatment selection for depression and other mood-related disorders.
A study published in the Journal of Integrative Neuroscience in 2017 that there are many factors of omega-3 PUFAs that considered making an antidepressant effect, including by having anti-inflammatory and membrane effects in the brain.

7. Diabetes Complications:

Studies reports found that fish oil can help decrease the possibility of diabetics from happening cognitive deficit because it protects the hippocampus cells from being put down.

Fish oil could help decrease oxidative stress, which plays a vital for raising diabetes complications, both cardiovascular and microvascular. 

Furthermore, there’s proof that eating fatty fish can cut the possibility of vision-related diabetes problems.

8. Eye/Vision Related Disorders:

Different studies proved that the link between omega-3 fatty acids and lutein plus zeaxanthin could help to decrease age-related macular degeneration. Omega-3s can also help to slow down the development of advanced macular degeneration (AMD).

DHA is a significant lipid element of retinal photoreceptors in the outer eyes section. It has been proven to have anti-angiogenesis and anti-inflammatory properties that can protect against AMD.

9. Omega 3 Fish oil for Skin and Hair:

The benefits of fish oil for skin may nourish your skin with fats and fat-soluble vitamins that help keep a smooth texture. There is also proof that fish oil stops wrinkles, allergic reactions, skin cancer, dermatitis, melanogenesis and cutaneous wounds.

A study has proven that fish oil supplements can even decrease sun-caused inflammation and give sunburn easing.

The lack of EPA and DHA in diet occurs skin disorders, for example thinning hair, dandruff, eczema and psoriasis, age spots and sunburns. A study report showed that after taking 1.8 grams of EPA had a significant decrease in eczema symptoms after twelve weeks.

10. Omega 3 Fatty Acids for Pregnancy:

Does fish oil help you sexually? DEFINITELY! Current studies have proved that taking omega-3 fish oil may help improving fertility rate in both men and women which is possible due to DHA- a byproduct of omega-3 fatty acids and plays a vital role in the sperm mobility.

Fish oil also supports fertility in women by balancing hormones,  decreasing inflammation, and managing cycles. It may also helpful in the treatment of conditions like polycystic ovarian syndrome and endometriosis that cause infertility.

Fish oil is also helpful for pregnant women and their babies. During pregnancy and breastfeeding, a woman’s omega-3 requirements are even higher than usual.

Most of the American women are in lacking EPA and especially DHA going into pregnancy and get even lower during pregnancy.

Omega-3 DHA works as a building block of the fetal brain, eyes and nervous system. When the baby is born, omega-3s help to be developed a healthy brain and immune system.

Omega-3 fatty acids also decrease the possibility of premature delivery as well as can help healthy labour and delivery outcomes.

11. Benefits of Fish Oil for Weight Loss:

A study report published by the Australian researchers in 2007 that the fish oil effects on weight loss diet and regular exercise can decrease body fat as well as improve heart rate and metabolic health.
The fish oil supplementation had lowered triglycerides, HDL cholesterol and improved blood flow.

One more small research had all volunteers took the same diet and fish oil supplements for visible fats (butter and cream). The volunteers took six grams of fish oil daily for three weeks. They found that body fat lowered with the taking of fish oil.

This means fish oil may also be useful for those looking to better their body mass through exercise and bodybuilding.

How much Fish Oil should I take per Day?

There isn’t a set standard suggestion on how much fish oil should you take per day, but recommendations range from 500 to 1,000 milligrams of fish oil dosage per day.

From where this suggested dosage come? To give you an idea,  about 500 milligrams of omega-3s contains in a tuna fish cane or a small portion of wild-caught salmon.

Basically, try eating about two portions of fatty fish every week to fill your omega-3 requirements. This is a suggestion through the American Heart Association(AHA).

If you don’t get required fish oil benefits through your diet, fish oil supplements can be a good selection. But taking more fish oil is not always better. Keep in mind that you should keep a balanced ratio with omega-6 fats.

When should I take Fish oil Supplements?

 The time is not very important that When should you take fish oil supplements.  Take it when you feel better, preferably after a meal.

Potential Side Effects of Fish Oil:

Generally, Omega-3s from supplements may create mild side effects. You should take them in suggested doses. Fish oil side effects can include:

  • Belching
  • Heartburn
  • Bad Breath
  • Nausea
  • Rash
  • Loose Stools/Diarrhea
  • Nosebleeds

Taking high-quality omega-three fatty acids supplement may decrease the undesirable side effects. It will also be the right choice in taking fish oil pills with meals to reduce side effects.

Before taking any fish oil supplement, you should ask your doctor if you currently take any medicine or have any current health problems.

If you are taking blood-thinning medicines, you should consider these supplements with extra caution, because a large dosage of omega-3 fatty acids can raise the bleeding risk.
People with type 2 diabetes should take fish oil supplements after asking doctors.

Final Thoughts:

Omega-3 fatty acids are useful for our health, but our bodies cannot make itself; therefore, we must get them from the diet. If the food doesn’t fulfill your requirements, then fish oil supplement may be your next option.

Fish oils supplements can be applied as preventive to health troubles as well as a medication. The Scientific benefits of fish oil ranging from pregnancy, fertility, eczema to heart disease and many types of cancer.

The best fish oil supplements are produced under strict standards by testing.

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