An omega-3 fatty acid-rich dietary supplement is fish oil. These fatty acids are essential for several bodily functions, including brain function, heart health, and immunity.
Fish oil supplements are sourced from cold-water fish, such as salmon, mackerel, herring, and anchovies.
There are several benefits associated with taking fish oil supplements, including reducing the risk of heart disease and stroke, improving cognitive function, and reducing inflammation.
If you are considering consuming fish oil supplements, then it is important to be informed about the potential risks and benefits. Here we have discussed everything about fish oil.
How Do I Consume Fish Oil?
Capsules, pills, and liquid forms of fish oil are readily available. It may be ingested or applied topically. Both food and without food are acceptable when taking these.
When taking fish oil supplements, it is important to follow the instructions on the packaging. The suggested dosage could be determined by the patient’s age, health, and other factors.
The Benefits Of Fish Oil
The tissues of oily fish are used to make fish oil, a particular form of oil. It is rich in omega-3 fatty acids, which are beneficial to human health in many ways.
-
May Benefit Heart Health
Fish oil may support[1] heart health in many ways:
- It may help to reduce the risk of heart disease and stroke.
- Additionally, it assists in reducing blood pressure and cholesterol levels.
- Fish oil may also help to prevent the formation of blood clots.
-
Could Help Treat Certain Mental Health Issues
Fish oil may also be effective in treating certain mental health conditions. These conditions[2] include depression, anxiety, and bipolar disorder.
Fish oil supplements are thought to work by improving mood and cognitive function.
If you are considering taking fish oil supplements for your mental health, be sure to speak with your doctor first.
-
Could Benefit Eye Health
Fish oil may help to protect against age-related macular degeneration, a leading cause of blindness.
Additionally, fish oil may also help to reduce[3] the risk of cataracts, another common cause of vision loss.
-
Could Reduce Inflammation
Inflammation is a normal process that helps the body heal from injury or fight off infection.
However, when inflammation persists[4] or occurs without injury or illness, it could lead to a serious problem.
Fish oil is a popular supplement that could help you reduce inflammation. Fish oil supplements could help to reduce inflammation in people with rheumatoid arthritis.
-
Could Promote Healthy Skin
The omega-3 fatty acids in fish oil may help to keep the skin hydrated and supple. They could also help to reduce inflammation and keep the skin looking young and radiant.
In addition, fish oil may help to protect the skin from damage from the sun and other environmental[5] factors.
If you are looking for a way to support your healthy skin, fish oil may be a good option to consider.
-
Assistance For Early Life And Pregnancy
- The risk of premature birth was decreased by fish oil supplementation.
- It may improve cognitive development in infants.
- Fish oil supplementation in early life may reduce the risk of asthma and allergies later in life.
So, if you are pregnant or thinking about becoming[6] pregnant, you may want to consider taking a fish oil supplement. This supplement could support your pregnancy and help your child’s development.
-
May Decrease Liver Fatty Tissue
People who took fish oil supplements for eight weeks had significantly less liver fat than those who did not take the supplements.
Fish oil supplements reduced[7] levels of other fats in the blood, such as triglycerides and bad cholesterol. NAFLD ( non-alcoholic fatty liver disease ) is a condition[8] that causes fat to build up in the liver.
Fish Oil may be a helpful treatment for non-alcoholic fatty liver disease (NAFLD).
-
Children’s Hyperactivity And Attention Spans Might Be Improved
A specific[9] type of omega-3 fatty acid may improve attention and hyperactivity in children. This omega-3 fatty acid is known as eicosapentaenoic acid or EPA.
EPA is found in fish oil, which is why fish oil supplements are often recommended for children with attention deficit hyperactivity disorder (ADHD).
In addition to EPA, fish oil also contains another type of omega-3 fatty acid called docosahexaenoic acid (DHA). DHA may also be beneficial for children with ADHD.
If you’re considering giving your child a fish oil supplement, it’s important to speak with a healthcare professional first.
-
Could Aid In Preventing Signs Of Mental Decline
People who consume fish oil regularly have a lower risk of developing Alzheimer’s disease and other forms[10] of dementia.
Additionally, fish oil has been shown to improve cognitive function in people who are already experiencing a mental decline.
If you are concerned about the symptoms of mental decline, you may want to consider adding fish oil to your diet.
This supplement may help prevent the onset of dementia and improve your cognitive function.
-
May Enhance Your Bone Health
A disorder known as osteoporosis[11] results in fragile and brittle bones. Bone loss is a common[12] problem among older adults, and it could lead to a greater risk of fractures.
Fish oil may help to reduce bone loss and improve bone density.
In the case of postmenopausal women, those who took fish oil supplements for one year had greater bone mineral density than those who did not take the supplements.
This suggests that fish oil may help to protect bones and reduce the risk of osteoporosis. Fish oil supplements improved bone strength in men with osteoporosis.
Best Sources Of Fish Oil
There are many sources of fish oil, but not all of them are equal. Some fish oils are purer than others, and some are more potent in terms of their omega-3 content. Here are some of the best sources of fish oil.
-
Wild Caught Salmon
Salmon is a great source of omega-3 fatty acids, and wild-caught salmon is even better[13]. This type of salmon is typically higher in omega-3s than farmed salmon.
-
Anchovies
Anchovies are small fish that are often used as an ingredient in Caesar salads or sushi. They’re also a great source of fish oil.
-
Sardines
Small, oily fish known as sardines may be found in the Mediterranean Sea’s waters. They are a popular food fish and are also used to make fish oil supplements.
Sardines are rich in omega-3 fatty acids, making them an excellent source of fish oil. They’re often canned and sold in supermarkets.
-
Cod Liver Oil
The liver of the cod fish is used to make cod liver oil, a form of fish oil. It is rich in omega-3 fatty acids, essential for human health.
Cod liver oil has been used for centuries as a folk remedy for a variety of ailments[14]. Today, it is still used as a natural treatment for a variety of health conditions, including:
- Heart disease
- Cancer
- diabetes
- Joint pain
- Arthritis
- Alzheimer’s disease[15]
Cod liver oil is available in capsule form, as well as in liquid form. It could also be found in some cod liver oil supplements.
-
Mackerel
Mackerel is a type of fish oil that has several health benefits. A study[16] shows that it may promote hair growth.
Mackerel is a particularly good source of omega-3 fatty acids because it contains a high concentration of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
EPA and DHA are two of the most important omega-3 fatty acids for human health.
-
Trout
Trout is a fish that is known for its oil. Trout is often consumed as food, and its oil is also used as a dietary supplement.
Trout oil is also a good source of vitamin D. Vitamin D is a vitamin that is important for your bones and your immune system.
Getting enough vitamin D may help to reduce your risk of developing osteoporosis and certain types of cancer.
-
Shellfish
Shellfish are a good source[17] of fish oil, which is a type of omega-3 fatty acid. If you’re looking for a way to improve your overall health, adding shellfish to your diet is a great place to start.
Not only are they a healthy source of seafood, but they’re also relatively low in calories and high in nutrients.
So next time you’re at the grocery store, be sure to pick up some shellfish for a healthy and delicious meal.
The Side Effects Of Fish Oil
Despite its many benefits, fish oil also has a few potential side effects that you should be aware of. Indigestion is the most typical negative side effect of fish oil.
This could cause symptoms like bloating, gas, and nausea. If you experience these symptoms, you should take the supplement with food or reduce the dosage.
Fish oil may also thin your blood, so it is important to talk to your doctor before taking it if you are on blood thinners or are scheduled for surgery.
In rare cases, fish oil could cause an allergic[18] reaction. If you experience difficulty breathing, hives, or swelling of the face, lips, or tongue, you should discontinue the fish oil and consult with the doctor.
Precautions Before Consuming Fish Oil
Before you start taking fish oil supplements, there are a few things you should know.
First of all, fish oil supplements may interact with certain medications, so it’s important to talk to your doctor before you start taking them.
Additionally, fish oil supplements could sometimes cause side effects like indigestion, diarrhea, and bad breath.
So if you’re thinking about taking fish oil supplements, be sure to do your research and talk to your doctor first.
Dosage
When it comes to fish oil, there are a few things to keep in mind when it comes to dosing.
First, it is important to note that fish oil is a supplemental source of omega-3 fatty acids, which are essential nutrients that our bodies need but cannot produce on their own.
This means that we must get them through our diet or supplementation. Most people could get the omega-3 fatty acids they need by eating a variety of fatty fish, such as salmon, tuna, herring, and sardines, at least twice a week.
For those who do not eat fish or do not eat enough fish, fish oil supplements may be a good option.
The amount of fish oil you need depends on several factors, including your age, your health, and your diet.
As a general rule, you should take 1-3 grams of fish oil per day. If you have a specific health condition, you may need more or less fish oil.
Fish oil is available in several different forms, including capsules, tablets, and liquids. It is also available in a variety of different brands.
Conclusion
In conclusion, Fish oil is a healthy addition to any diet. It is rich in omega-3 fatty acids, which have several health benefits, including reducing inflammation and improving heart health.
A and D vitamins may be found in fish oil. To get the most benefits from fish oil, it is important to choose a high-quality product and take it in the correct dosage.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Joël de Leiris, Michel de Lorgeril, and François Boucher. Fish oil and heart health. J Cardiovasc Pharmacol. 2009 Nov;54(5):378-384. doi: 10.1097/FJC.0b013e3181af6c56. Available from: https://pubmed.ncbi.nlm.nih.gov/19568180/
- Malcolm Peet and Caroline Stokes. Omega-3 fatty acids in the treatment of psychiatric disorders. Drugs. 2005;65(8):1051-9. doi: 10.2165/00003495-200565080-00002. Available from: https://pubmed.ncbi.nlm.nih.gov/15907142/
- W Hodge, D Barnes, HM Schachter, et. al. Effects of Omega-3 Fatty Acids on Eye Health: Summary. Date of Pulication: Julu, 2005. Available from: https://www.ncbi.nlm.nih.gov/books/NBK11888/
- Philip C. Calder. Omega-3 Fatty Acids and Inflammatory Processes. Nutrients. 2010 Mar; 2(3): 355–374. Published online 2010 Mar 18. doi: 10.3390/nu2030355
- Tse-Hung Huang, Pei-Wen Wang, Shih-Chun Yang, et. al. Cosmetic and Therapeutic Applications of Fish Oil’s Fatty Acids on the Skin. Mar Drugs. 2018 Aug; 16(8): 256. Published online 2018 Jul 30. doi: 10.3390/md16080256
- James A Greenberg, Stacey J Bell, and Wendy Van Ausdal. Omega-3 Fatty Acid Supplementation During Pregnancy. Rev Obstet Gynecol. 2008 Fall; 1(4): 162–169.
- Helen M. Parker, Jeffrey S. Cohn, Helen T. O’Connor, et. al. Effect of Fish Oil Supplementation on Hepatic and Visceral Fat in Overweight Men: A Randomized Controlled Trial. Nutrients. 2019 Feb; 11(2): 475. Published online 2019 Feb 23. doi: 10.3390/nu11020475
- Wenxia Lu, Sainan Li, Jingjing Li, et. al. Effects of Omega-3 Fatty Acid in Nonalcoholic Fatty Liver Disease: A Meta-Analysis. Gastroenterol Res Pract. 2016; 2016: 1459790. Published online 2016 Aug 29. doi: 10.1155/2016/1459790
- Arne Reimers and Hanna Ljung. The emerging role of omega-3 fatty acids as a therapeutic option in neuropsychiatric disorders. Ther Adv Psychopharmacol. 2019; 9: 2045125319858901. Published online 2019 Jun 24. doi: 10.1177/2045125319858901
- Greg M. Cole, Qiu-Lan Ma, and Sally A. Frautschy. Omega-3 fatty acids and dementia. Prostaglandins Leukot Essent Fatty Acids. 2009 Aug-Sep; 81(0): 213–221. Published online 2009 Jun 12. doi: 10.1016/j.plefa.2009.05.015
- Tonya S. Orchard, Xueliang Pan, Fern Cheek, et. al. A systematic review of omega-3 fatty acids and osteoporosis. Br J Nutr. 2012 Jun; 107(0 2): S253–S260. doi: 10.1017/S0007114512001638
- Tanu Sharma and Chandi C Mandal. Omega-3 fatty acids in pathological calcification and bone health. J Food Biochem. 2020 Aug;44(8):e13333. doi: 10.1111/jfbc.13333. Epub 2020 Jun 17. Available from: https://pubmed.ncbi.nlm.nih.gov/32548903/
- Farmed Salmon vs. Wild Salmon. Available from: https://doh.wa.gov/community-and-environment/food/fish/farmed-salmon
- Cod Liver Oil. Date of Publication: March 23, 2022. Available from: https://medlineplus.gov/druginfo/natural/1040.html
- Lipoic Acid and Omega-3 Fatty Acids for Alzheimer’s Disease. Date of Publication: December, 2014. Available from: https://www.alzheimers.gov/clinical-trials/lipoic-acid-and-omega-3-fatty-acids-alzheimers-disease
- Jung-Il Kang, Hoon-Seok Yoon, Sung Min Kim, et al. Mackerel-Derived Fermented Fish Oil Promotes Hair Growth by Anagen-Stimulating Pathways Int J Mol Sci. 2018 Sep; 19(9): 2770.Published online 2018 Sep 14. doi: 10.3390/ijms19092770
- Eunjin Choi and Youngsoon Park The Association between the Consumption of Fish/Shellfish and the Risk of Osteoporosis in Men and Postmenopausal Women Aged 50 Years or Older Nutrients. 2016 Mar; 8(3): 113.Published online 2016 Feb 25. doi: 10.3390/nu8030113
- Elizabeth A. Miles and Philip C. Calder. Can Early Omega-3 Fatty Acid Exposure Reduce Risk of Childhood Allergic Disease?. Nutrients. 2017 Jul; 9(7): 784. Published online 2017 Jul 21. doi: 10.3390/nu9070784
- About the Author
- Latest Posts
Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.