This article was medically reviewed by Kristen Gradney, MHA, RDN, LDN, a registered dietitian nutritionist and member of the Prevention Medical Review Board, in August 2022.
There are so many supplements on the market that claim to be the best and provide the most important benefits. With so many super vitamin options to choose from, finding the right ones for your regular regimen can be a journey. However, the health-boosting benefits of fish oil may be worth considering, and can be found in supplements as well as certain foods in your diet.
We speak with Melissa Perst, CDN, RDN, National Media Spokesperson for the Academy of Nutrition and Dietetics and member of the Prevention Medical Boardto bring you all the expert information about the benefits of fish oil.
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What is fish oil? What foods contain fish oil?
Fish oil is the fat or oil that is extracted from the tissue of fish. It usually comes from oily fish such as herring, tuna, anchovies, trout, salmon, and mackerel. It is also produced from the liver of other fish, such as cod liver oil.
the American Heart Association recommends eating 2 servings of fish (especially fatty fish) a week. One serving equals 3 ounces cooked, or about 3/4 cup of shredded fish. Fatty fish such as anchovies, herring, mackerel, sablefish, salmon, sardines, bluefin tuna, whitefish, striped bass, and cobia are high in omega-3 fatty acids.
However, if you don’t regularly eat 2 servings of this type of fatty fish a week, taking fish oil supplements can help you get enough omega-3s. But not all fish oils are created equal.
When you’re ready to buy a fish oil supplement, nutritionists recommend looking for a brand that is truthful in its labeling, transparent about its source of origin, and made from sustainable fisheries. But before you buy, here’s everything you need to know.
What are the nutritional benefits of fish oil supplements?
Fish oil is rich in Omega-3 fatty acids usually in the form of docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), vitamin A, and vitamin D. Although studies continue to reveal more ways that fish oil may be important to our health, here are some of the strongest claims about the good works of the super-supplement.
Supports heart health
According to the American Heart Association, research has shown that omega-3 fatty acids can reduce the risk of heart disease and stroke. Studies have also shown that fish oil can also provide the following benefits:
- Improvement of cholesterol levels. It can increase HDL (good) cholesterol levels and can also lower LDL (bad) cholesterol levels.
- Decrease in triglycerides. It can lower triglycerides by 15-30%.
- Reduction of blood pressure. Even in small doses, it helps lower blood pressure in people with elevated levels.
- Plaque prevention. It can prevent plaques that can cause arteries to harden, as well as make arterial plaques more stable and safe in those who already have them.
Although fish oil supplements can improve many of the risk factors for heart disease, there is no clear evidence that they can prevent heart attacks or strokes.
Supports brain health
Your brain is made up of almost 60% fat, and much of this fat is omega-3 fatty acids. Therefore, omega-3s are essential for the typical brain function. The omega-3 fatty acids EPA and DHA are essential for normal brain function and development at all stages of life.
Omega-3s are essential for the maintenance of normal brain function throughout life. These fatty acids preserve cell membrane health and facilitate communication between brain cells.
These fatty acids have also been shown to play important roles in the development of the baby’s brain. A lots of studies have correlated fish intake or fish oil use by pregnant women with higher scores for their children on tests of intelligence and brain function in early childhood.
Supports eye health
Just like your brain, your eyes also rely on omega-3 fatty acids. Fish oil has many benefits, both for developing vision and for keeping eyes healthy at any age.
Studies have shown that people who don’t get enough omega-3s in their diet tend to have a higher risk of eye diseases, such as age-related macular degeneration.
Reduces inflammation
Inflammation is your immune system’s way of fighting infection and treating injury. However, if you suffer from chronic inflammation that doesn’t resolve on its own, it can lead to more serious health problems, including obesity, diabetes, depression, and heart disease.
Fish oil has anti-inflammatory properties and studies have shown that it can help treat conditions involving chronic inflammation.
Reduces liver fat
Your liver processes most of the fat in your body, and it can often have an impact on weight gain.
Given the rising rates of obesity in the United States, liver disease is also becoming increasingly common—particularly non-alcoholic fatty liver disease (NAFLD), in which fat accumulates in the liver.
Studies have shown that fish oil supplements can improve liver function and inflammation, which can help reduce NAFLD symptoms and the amount of fat in the liver.
In addition to all of these important health impacts, “some research has shown benefits of taking fish oil for rheumatoid arthritis pain and prevention of Alzheimer’s disease and dementia”, explains Prest.
Who can benefit from taking fish oil supplements?
If it’s difficult to get good sources of fish and shellfish once or twice a week, fish oil supplements may be appropriate, says Perst.
But with any type of supplement or medication, there are a select few that should proceed with caution.
Perst warns that “taking fish oil and an anticoagulant medication, commonly known as blood thinners, should be avoided because fish oil will decrease your ability to form a blood clot and leave you vulnerable to bleeding.” It also warns that higher doses of fish oil can raise blood glucose, so talk to your provider if you have diabetes about whether taking a fish oil supplement is appropriate.
Because these products are generally derived from fish products, people who have allergies to fish or fish products should also consult their doctor before taking fish oil supplements.
Are there side effects from taking fish oil supplements?
One of the biggest complaints people have when taking fish oil is fishy-tasting burps, Perst says. “You can limit this by starting with a small dose and taking the fish oil with the largest meal of the day. Most side effects have been reported at higher doses, so start small and slowly increase your dose.” Other side effects include nausea, diarrhea, heartburn, and abdominal pain.
Perst’s final word of warning is to check the supplement’s label to make sure the fish oil has been tested for heavy metals like mercury, as this can lead to further health problems.
So, if you’re interested in trying the super supplement for yourself, nutritionists suggest starting with a reasonable dose, 1 capsule a day with food. If you are currently taking blood thinners, are diabetic, or have a fish allergy, check with your doctor before adding fish oil to your vitamin list.
Dietary supplements are products intended to supplement the diet. They are not drugs and are not intended to treat, diagnose, mitigate, prevent or cure disease. Be careful taking dietary supplements if you are pregnant or nursing. Also, use caution when giving supplements to a child unless recommended by their health care provider.
cupcake, Preventionis an assistant editor at , has a history with health writing from her experience as an editorial assistant at WebMD and her personal research in college. She graduated from the University of Michigan with degrees in biopsychology, cognition, and neuroscience, and helps strategize for success around the world. PreventionThe social media platforms of.
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