Benefits, Nutrition, & Potential Drawbacks

Benefits, Nutrition, & Potential Drawbacks | XpertsReviews.com

If you’re looking to improve your heart health, improve your brain function, or reduce inflammation, fish oil might be just what you need. Found in fatty fish like salmon, mackerel and tuna, fish oil is full of omega-3 fatty acids, particularly docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA), associated with many health benefits. Since your body cannot produce these essential fats on its own, it is crucial to obtain them through diet. Unless you eat fatty fish regularly or take an omega-3 supplement, you may not get enough, which could harm your health. But what exactly is fish oil and how much do you need to reap its benefits?

Extensive research, including more than 4,500 human clinical trials, highlights the benefits of DHA and EPA for pregnancy, brain function, eye health, and heart health. Omega-3s are known to reduce inflammation, improve mood and support the immune system. According to the National Institutes of HealthThese beneficial fats are essential components of cell membranes, particularly in the brain, eyes and sperm, and play a key role in heart and immune health.

In this article, we’ll explore what fish oil is, its nutritional profile, its positive and negative side effects, and how to incorporate it into your diet, with advice from a registered dietitian.

What are fish oil supplements?

DHA and EPA, two key omega-3 fatty acids, come from algae, which fish consume and store in their fatty tissues. As a result, fatty fish like salmon, mackerel, sardines and anchovies are among the best natural sources of omega-3. Some fish, such as cod and pollock, contain significantly lower amounts. It is therefore advisable to eat fatty fish. the most effective way to increase DHA and EPA levels. For optimal health, the American Heart Association recommends at least two servings (3 ounces each) of fatty fish per week.

Although the body can convert a small amount of plant-based omega-3 alpha-linolenic acid (ALA) into DHA and EPA, the conversion is inefficient, making fatty fish or fish oil supplements the most common. most reliable sources of these beneficial fats.

Fish oil supplements are made by extracting oil from fatty fish tissues, which is then purified to remove contaminants like mercury and concentrated to increase DHA and EPA levels. Available in liquid, capsule, and soft gel forms, these supplements offer a convenient way to get essential omega-3s if your diet is lacking in fatty fish.

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Nutritional Value of Fish Oil

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Fish oil supplements come in various forms, including capsules and liquids. A typical capsule contains about 15 to 25 calories and 2 to 3 grams of fat, with at least 500 milligrams of EPA and DHA combined. Liquid forms can provide more than 1,500 milligrams of EPA and DHA per teaspoon, with about 40 calories and 5 grams of fat per serving. Many fish oil supplements also contain vitamin E to prevent oxidation.

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Benefits of Fish Oil

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Heart Health Support

The American Heart Association states that EPA and DHA may help reduce triglycerides linked to heart disease. Search for The Journal of the American Heart Association shows that omega-3s can reduce triglycerides by 15 to 30%, especially at doses greater than 2 grams per day. People at higher risk of cardiovascular disease, including those with obesity or high cholesterol, could see even greater benefits.

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Eye health support

DHA is highly concentrated in the retina and plays a key role in maintaining eye health throughout life. Low omega-3 intake has been linked to a higher risk of retinopathy. A study in Antioxidants suggests that DHA has anti-inflammatory, antioxidant and protective effects on the retina.

Reduced risk of heart attack

Research published in Mayo Clinic Proceedings found that omega-3s significantly reduce the risk of heart attack and death from coronary heart disease. Even relatively small doses – 500 milligrams per day – can provide protective benefits. However, people with risk factors for heart disease should consult a healthcare professional before starting to take fish oil supplements.

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Support for skin health

EPA and DHA may also benefit skin health, providing protection against UV damage, reducing the risk of skin cancer, and promoting wound healing. A review in Marine medicines found that fish oil’s anti-inflammatory properties help protect skin cells, and some studies suggest it may speed up wound closure, although more research is needed.

Omega-3 and pregnancy

Omega-3s are especially important during pregnancy. EPA and DHA support the development of the baby’s brain and retina. A Cochrane Library The review analyzed 70 trials and concluded that omega-3 supplementation during pregnancy reduces the risk of preterm birth, low birth weight and early preterm birth with minimal risk.

A study in Annals of Nutrition and Metabolism also notes that omega-3 supports cognitive, motor and visual development and may reduce the incidence of atopic eczema in children. Pregnant women should consult their healthcare providers about increasing their omega-3 intake for maternal and fetal health benefits.

Potential Disadvantages of Fish Oil

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Gastrointestinal problems

Although fish oil is generally well tolerated, some people experience a fishy aftertaste, heartburn, or indigestion. If you are taking fish oil for a specific health reason, consult your healthcare professional and follow dosage instructions carefully.

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Concerns Related to Fibrillation A

Some research suggests that EPA and DHA may be associated with atrial fibrillation (also known as A-fib), according to a review article published in Traffic. For most individuals, the heart health benefits of fish oil outweigh the potential risk of fibrosis A, but everyone should always consult their healthcare professional before taking any supplements.

Recent studies have questioned the benefits of EPA/DHA omega-3 supplementation due to its potential link to A fiber. Although there appears to be a dose-dependent association between EPA/DHA supplementation and risk of fibrosis A, concerns and questions remain unanswered about the strength of this association.

How much omega-3 is enough?

There is no established dietary reference intake for EPA and DHA in the United States for individuals over 1 year of age. However, experts recommend at least 500 milligrams per day for healthy adults, with pregnant and breastfeeding women needing at least 700 milligrams, including 300 milligrams of DHA.

Final thoughts and recommendations

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If you don’t eat oily fish at least twice a week, I recommend talking to your healthcare professional about the pros and cons of taking a fish oil supplement. You and your healthcare professional can decide whether fish oil is right for you, based on your health goals and personal health concerns. There are many options available on the market, including capsules, liquids, or supplements derived from algae that will add beneficial EPA and DHA to your diet.

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