11 Important Benefits of Fish Oil, Based on Science

Introduction

Fish oil, rich in omega-3 fatty acids, has numerous scientifically-backed benefits for overall health and wellness. These essential fatty acids are found primarily in fatty fish, such as salmon, mackerel, and sardines. Fish oil supplements are a popular alternative for individuals who don’t consume enough fatty fish. In this article, we’ll explore 11 significant benefits of fish oil, supported by scientific research.

Benefits of Fish Oil

1. May Support Heart Health

Research shows that people who eat a lot of fish have much lower rates of heart disease. Consuming fish or fish oil supplements may help reduce multiple risk factors for heart disease, including lowering cholesterol and blood pressure.

2. May Help Treat Certain Mental Health Conditions

Studies suggest that people with certain mental health conditions, such as depression, have lower omega-3 blood levels. Having more omega-3s may help prevent the onset or improve symptoms of some mental health conditions.

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3. May Support Eye Health

Evidence suggests that people who don’t get enough omega-3s have a greater risk of eye diseases. Eating fish or taking fish oil supplements may help reduce the risk of age-related macular degeneration.

4. May Reduce Inflammation

Fish oil’s anti-inflammatory properties may help treat chronic inflammatory conditions. For example, increased weight or stress can contribute to higher levels of inflammation, and omega-3s may help alleviate symptoms.

5. May Support Healthy Skin

Your skin is the largest organ in your body, and it contains a lot of omega-3 fatty acids. Research suggests that omega-3s may help with reducing inflammation, improving skin hydration, and improving symptoms of skin conditions such as eczema.

6. May Help Improve Asthma Symptoms

Studies show that omega-3s may help improve symptoms of asthma, such as shortness of breath and wheezing. This may be due to omega-3s’ anti-inflammatory properties.

7. May Support Brain Function

Omega-3s contribute to typical brain and eye development. They also fight inflammation and may help prevent heart disease and a decline in brain function.

8. May Help Improve Bone Health

Some research suggests that omega-3s may be beneficial for bone health, particularly in older individuals. This may be due to omega-3s’ ability to reduce inflammation and improve bone density.

9. May Help Improve Mental Decline Symptoms

People who eat more fish tend to experience a slower decline in brain function in old age. Omega-3 supplements may also help reduce the risk of dementia and age-related cognitive decline.

10. May Help Improve ADD/ADHD Symptoms

Some studies suggest that omega-3 supplements may help improve symptoms of attention deficit hyperactivity disorder (ADHD), such as hyperactivity and inattention.

11. May Help Reduce Anxiety and Depression Symptoms

Omega-3s may help alleviate symptoms of anxiety and depression by reducing inflammation and improving brain function.

Using Fish Oil Supplements

Dosage

The recommended dietary intake (RDI) per day for total omega-3 is 1,100 mg for women and 1,600 mg for men.

Form

Fish oil supplements come in various forms, including ethyl esters, triglycerides, and free fatty acids. Your body doesn’t absorb ethyl esters as well as other forms.

Concentration

Read the label and choose a supplement that contains at least 500 milligrams (mg) of EPA and DHA per 1,000 mg of fish oil.

Purity

To ensure the supplement contains the ingredients listed, choose one that’s third-party tested or has a seal of purity from organizations like the Global Organization for EPA and DHA Omega-3s (GOED).

Freshness

Choose a supplement that contains an antioxidant, such as vitamin E, to prevent oxidation and maintain freshness.

FAQs

Is it good to take fish oil every day?

According to the National Institutes of Health, the recommended dietary intake (RDI) per day for total omega-3 is 1,100 mg for women and 1,600 mg for men.

Who should not take fish oil?

You should not take fish oil supplements if you’re allergic to seafood or without consulting a doctor. Ask your doctor first if you’re taking medications like blood thinning drugs or hormonal medications like birth control pills. Or if you have any chronic health conditions.

Does fish oil increase testosterone?

A 2020 study found that DHA-enriched fish oil supplements increased testosterone levels in overweight and obese men. However, additional research is needed to substantiate these findings.

Conclusion

Fish oil, rich in omega-3 fatty acids, offers numerous scientifically-backed benefits for overall health and wellness. Eating fatty fish or taking fish oil supplements can help support heart health, treat mental health conditions, and reduce inflammation. Always choose high-quality supplements and consult with a healthcare professional before adding fish oil to your diet.