Omega 3 Fish oil is available as a dietary supplement that is obtained from the tissues of certain kinds of oily fish. The most vital elements of fish oils are docosahexaenoic acid (DHA), omega-3 fatty acids, and eicosapentaenoic acid (EPA). These are considered to have various health benefits like enhancing mood & immunity and reducing oxidative damage in the body.
There are three categories of omega-3 fatty acid that include:
- docosahexaenoic acid (DHA)
- alpha-linolenic acid (ALA)
- eicosapentaenoic acid (EPA)
✅ Fish Oil Omega-3 consists of both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega-3 fatty acids are vital nutrients that are important in managing and preventing heart disease.
✅ Studies show omega-3 fatty acids can help to:
- Slows the development of plaque in arteries
- Reduces the chance of abnormal heart rhythm
- Lowers blood pressure
- Reduces triglycerides
- Lessens the possibility of abrupt cardiac death in people with heart disease
- Reduces the likelihood of heart attack and stroke
Salmon, sardines, lake trout, mackerel, herring, and tuna are exceptionally high in omega-3 fatty acids.
While fish are your best bet for getting omega-3s in your diet, however, fish oil Omega 3 supplements are also available for those who do not like fish.
If you have heart disease, you might need more omega-3 fatty acids. You should ask your doctor if you should take higher doses of fish oil supplements to get the omega-3s you need.
Omega-3 for heart health
Fish Oil Omega-3 has benefits for heart disease.
Studies have suggested the effects of taking omega-3 supplements for heart disease. There was a modest reduction in mortality in people with established coronary heart disease, as well as those with heart failure. Though, the results are mixed with those of another study, which concluded that DHA and EPA supplements might have little effect, while ALA might have a negligible impact. Thus, further research is needed in this regard.
Omega-3 for depression
Certain studies have recommended that taking omega-3 supplements can help with symptoms of depression.
Receiving 1.4 g of DHA plus the EPA every day significantly lowers depression status.
Omega-3 for Alzheimer’s disease
Omega-3 supplements also have the potential as a future treatment for Alzheimer’s disease.
A 2018 study found that omega-3s might be beneficial in early Alzheimer’s disease when there is only a slight brain function impairment.
Though, there is no sufficient data to support using omega-3 supplements in more complicated cases of Alzheimer’s disease.
Omega-3 for cancer
Studies have shown the positive impact of omega-3 supplementation on specific cancer types.
One study reported that combining omega-3 and vitamin D supplements increased cell death in particular breast cancer cells’.
Even some researchers found a connection between higher omega-3 intake and decreased prostate cancer mortality.
May Aid Weight Loss
Obesity is described as having a body mass index (BMI) higher than 30.
Obesity can significantly raise your risk of other diseases, including type 2 diabetes, heart disease, and cancer.
Omega 3 Fish oil supplements might improve body composition and risk factors for heart disease in obese people.
Moreover, some studies show that fish oil supplements can help you lose weight in combination with diet or exercise. Though, not all studies found the same effect.
Might Improve Attention and Hyperactivity in Children
Certain behavioral disorders in children, such as attention deficit hyperactivity disorder (ADHD), involve hyperactivity and inattention.
As Omega-3s make up a significant proportion of the brain, getting enough of them might help limit behavioral disorders in early life.
Fish oil supplements might improve perceived impulsiveness, hyperactivity, inattention, and aggression in children.
Might Improve Asthma Symptoms and Allergy Risk
Asthma causes swelling in the lungs, and shortness of your breath is becoming much more common in infants. Several studies show that fish oil might reduce asthma symptoms, notably in early life.
Moreover, fish oil supplements in pregnant women might reduce the risk of allergies in infants.
How much omega-3 fish oil is necessary?
An average person’s daily omega-3 needs vary depending on their age, gender, and numerous health factors.
It is recommended to take up to 3 grams of fish oil daily in supplement form and it is considered safe.
Do not take more than that unless you discuss it before with your doctor.
Are there any side effects of Omega-3 Fish Oil?
Side effects from omega-3 fish oil might include:
- Loose stools
- A fishy taste in your mouth
- Stomach upset
- Fishy breath
Taking more than 3 gms of fish oil daily might increase the risk of bleeding.
Omega-3 Fish Oil Supplements
If someone cannot get a sufficient amount of omega-3 in their diet, they can consider taking a supplement. Talk to your doctor before taking any new dietary supplements.
The amount of every ingredient can differ between batches of the same product because the FDA does not control the quality of omega-3 supplements.
A normal omega-3 supplement will provide around 1 g of fish oil.
Long-chain omega-3s DHA and EPA, which have the most well-researched health benefits, are present in krill oil, fish oil, and cod-liver oil supplements.
Plant-based algal oil gives around 0.1 g–0.3 g of DHA, and some even contain EPA.
Other plant-based supplements, like flaxseed capsules, only provide ALA fatty acids.
While seafood includes heavy metals, scientists have not found these in omega-3 supplements since they remove them during processing and purification.
You can get omega-3 fish oil supplements in health stores or can choose from a range of brands in online stores:
- Shop for fish oil supplements(Link here)
- Shop for flaxseed supplements(Link here)
The amount of omega-3 fish oil an average person requires depends on their age, gender, and health status.
People should take oily fish twice per week to get sufficient DHA and EPA and should include plant-based sources of ALA in their diet.
Studies suggest that people should not exceed 3g of omega-3 in a day unless otherwise directed by a doctor.
If a person does not like to eat fish, taking an omega-3 fish oil supplement might be a good idea. That said, Omega 3 fish oil supplements are an excellent alternative if you don’t eat fish. However, Make sure to read a supplement label carefully and talk to a doctor before consuming any new supplements.