It is recommended to eat 1 to 2 portions of fish in a week.
This is due to the omega-3 fatty acids that offer many health benefits. However,
if you are someone who does not like eating fish, fish oil supplements can be
taken to get sufficient omega-3 in your diet.
Fish oil, known by its generic name of omega-3
polyunsaturated fatty acid, is a fat that is extracted from the tissues of
fish. It is usually derived from tuna, mackerel, herring and anchovies. In some
cases, it is even extracted from fish liver as the cod fish oil.
Fish oil has many advantages and is generally taken as a
supplement. However, is there something as too much fish oil? Read on to find
more about its benefits and its ideal dosage.
Benefits of Fish Oil
Good for the Heart
People who eat a good amount of fish seem to have lower
chances of heart diseases. Fish oil can increase HDL, which is good cholesterol,
and reduce LDL, aka bad cholesterol. Even when taken in small amounts, it can
decrease blood pressure.
Fish oil has also been observed to prevent the formation of
plaque in the arteries, which would otherwise cause them to thicken. People who
are at risk of fatal arrhythmias can greatly benefit from it.
Helps in Weight Reduction
Obese people are at a higher risk of heart diseases, cancer
and type 2 diabetes. While fish oil supplement can help reduce the risk of heart
diseases, it has also been observed that it can help lose weight when combined
with a proper diet or exercise.
Reduces Inflammation
Inflammation in the body occurs when it is trying to fight an
infection or treat an injury. However, if occurs for a long period, it becomes
chronic and worsens the already existing diseases such as depression, heart
diseases, diabetes and obesity. In such cases, reducing inflammation becomes
critical in order to help treat other chronic diseases.
Fish oil contains anti-inflammatory properties that have
been observed to reduce the gene expression and production of cytokines, which
are inflammatory molecules.
Improves Attention Span in Children
ADHD (attention deficit hyperactivity disorder) in children
is a behavioral disorder that can be improved with the intake of omega-3 fatty
acids. As omega-3 makes up a major chunk of the brain, its intake can help
reduce the occurrence of such disorders in children. Fish oil has also been
observed to reduce impulsiveness and hyperactivity in children.
Helps Protect Vision
Omega-3 plays a major role in the eye’s structure. According
to research, people with insufficient omega-3 are prone to eye diseases. Eating
an adequate amount of fish can prevent AMD (age-related macular degeneration),
although the effects of fish oil for the eyes remain less convincing.
Helps Improve Skin
Being the largest organ of the body, the skin has large
amounts of omega-3 fatty acids. With time, the elasticity and health of the
skin can decline, especially under too much sun exposure. Fish oil can be used
to prevent skin disorders such as dermatitis and psoriasis.
Reduces Liver Fat
The liver plays a major role in the body for processing fat.
Liver function can be improved by using fish oil supplement, which reduces
inflammation and NAFLD (non-alcoholic fatty liver disease) symptoms.
Alleviates Symptoms of Depression and Anxiety
People with depression seem to have lower omega-3 fatty
acids. According to some studies, fish oil can help reduce symptoms of
depression and anxiety. Fish oils that are rich in EPA reduce symptoms more effectively
than the ones with DHA.
Improves Symptoms of Asthma
Fish oil has been observed to reduce the symptoms of asthma
and may even reduce risk of other allergies, especially when taken from an early
age. The omega-3 decreases asthma risk by 24 to 29% in children. Similarly,
fish oil supplements can reduce risk of allergies in infants if taken before
they are born by pregnant women.
Improves Rheumatoid Arthritis
Fish oil has been observed to reduce joint stiffness and pain
in patients suffering from rheumatoid arthritis. Thus, fish oil supplements can
greatly reduce the requirement of anti-inflammatory medication needed to treat
the symptoms. They also help with general back pain and pain related to other
muscles and joints.
How to Consume Fish Oil
Fish oil is more effective when it’s taken with food. For
best results, take fish oil as prescribed by the doctor. The fish oil capsule
is to be swallowed whole. In order to make sure that the prescribed medication
is working for you, the doctor may recommend regular blood tests.
Fish oil is a part of a program which may include exercise,
weight control and diet. It is recommended to exercise and medicate regularly.
Fish oil is advised to be stored at room temperature and
away from heat and moisture.
Recommended Dosage of Fish Oil
When taking fish oil, people generally tend to focus on the dosage,
not realizing that it’s the omega-3 that matters. The two omega acids to look
for in fish oil supplements are EPA and DHA. They are found naturally in fish
like halibut, salmon, anchovies and sardines.
The intake of EPA and DHA on a regular basis can have huge
health benefits. These two omega acids help support flexible cell membranes. Furthermore,
an extensive amount of research is being carried out on the various benefits of
these two omega fatty acids.
EPA and DHA Intake
The proposed intake by health care organizations is two
servings of oily fish per week for adults, which is equal to 500 mg of EPA and
DHA in total. According to the FDA, the recommended dosage of fish oil for a
healthy person should not exceed 3000 mg in a day.
The World Health Organization and other health agencies
recommend a dosage of 300-350 mg of omega-3. A dosage of 450-500 mg of a
combination of EPA and DHA in a day is a good start. Starting slow with fish
oil until your body gets accustomed will ensure that you do not suffer from any
side effects.
What to Look For in an Omega-3/Fish Oil Supplement?
As already discussed, it’s the omega-3 that matters, so when
purchasing fish oil, you need to determine the amount of omega-3 per serving.
Some doctors will recommend 1000-1200 mg of fish oil as it contains the amount
they consider adequate for your body. The standard 1000 mg of fish oil will
provide 3000 mg of omega-3 fatty acids.
Thus, in order to meet the general requirement of 500 mg of EPA
and DHA, two softgels would be required at a minimum. Read the supplement label
to know more about the EPA and DHA amount present in the supplement.
Quality always matters, so when purchasing fish oil, always
buy from reputed manufacturers that adhere to GMPs (Good Manufacturing Practices)
of purifying the oil.
Consult Your Doctor If You Have the Following Conditions
Before taking fish oil/omega-3 supplement, always make sure
to consult your doctor if you suffer from the following health conditions:
·
Liver disease
·
Pancreas disorder
·
Diabetes
·
An alcoholic beverage intake of more than 2 per
day
· Under-active thyroid
Side Effects
In case of an allergic reaction, immediately seek help or
call your doctor. Reaction to fish oil can include swelling of face, tongue,
throats or lips. In case of the following symptoms, stop using fish oil at once:
·
Chest pain or fluctuating heart beat
·
Body pain, flu, fever, and chills
·
Unpleasant taste in the mouth
·
Belching or upset stomach
·
Mild to serious skin rash
Too Much Fish Oil
Here’s what happens when you take too much fish oil:
·
More than the recommended dosage can cause
hypervitaminosis A, which is a condition caused due to the excessive intake of vitamin
A. Excess vitamin A is unable to dissolve in the urine and can’t be flushed out
of the body. This can accumulate in the liver at toxic levels, causing observable
symptoms. People who may suffer from hypervitaminosis A will notice itchy skin,
hair loss or bone pain.
·
When your fish oil consumption is more than
required, it could cause the accumulation of vitamin D in the liver and fatty
tissue. Hypervitaminosis D will cause calcium to leave the bones and enter the
bloodstream, causing deposits in kidneys or other tissues. Symptoms will
include loss of appetite, dehydration and fatigue.
·
A large amount of docosahexaenoic and eicosapentaenoic acids, which are present in
fish oil, can put users at risk of excessive bleeding, leading to a hemorrhagic
stroke. It can also weaken the immune system and affect its ability to fight
infections in the body.
Final Thoughts
Fish oil/omega-3 fatty acid supplements have many health
benefits when taken in adequate amounts. However, always consult your doctor
before taking any fish oil supplements. Your physician can advise you the
appropriate dose, especially if you’re taking other medications as well. In
case you notice any mild to serious side effects, stop taking fish oil at once
and seek help.
