When it comes to the most popular dietary supplements, fish oil tops the list. This fish oil is the third most popular supplement on the US market, second only to vitamin D and magnesium. In fact, the data shows that about 7.8 percent of adults took fish oil in the previous month, they note Yahoo News.
Fish oil can have a major impact on your health. PHOTO: Pexels
What makes fish oil so sought after by health-conscious individuals may be the supplement’s reputation more than its actual benefits. For years, many people believed that the oil boosted heart health. However, a recent study actually found that fish oil does not offer cardiovascular protection.
However, research shows that fish oil and its omega-3 fatty acids can have a significant impact on other areas of health, such as brain function, vision, and overall inflammation. Taken daily, this oil could make a difference in your overall well-being.
What is fish oil?
So-called “fatty” fish such as mackerel, tuna, salmon, sardines, anchovies and herring have lipids – the name for fat – bound in their tissues. These fats can be extracted for human use by pressing the oil and water out of the fish and then purifying and separating them in a centrifuge. This results in fats rich in omega-3 acids. These fats can be used to make various forms of supplements. They can be left in liquid form to be taken orally, put into capsules, gums or used in tinctures.
While you can eat fish to get plenty of fish oil in your diet, you’ll benefit even more if you take it in supplement form.
“It’s best to take the recommended dose daily to experience the maximum benefits of fish oil,” says Melissa Mitri, MS, RDN. “However, you may be able to skip days when you eat adequate fish that provide additional omega-3 fatty acids”
Benefits of taking fish oil daily
There are a number of health benefits to taking fish oil. Here are some of the most important ways in which you can be affected by taking this daily supplement.
Reducing inflammation
If fish oil is well known for one quality, it’s probably its ability to quell inflammation, says Mitri. “Fish oil is rich in omega-3 essential fatty acids that can reduce your inflammatory response, which has the potential to modulate the processes that lead to some chronic diseases.”
These chronic conditions include autoimmune disease, heart disease, arthritis and other joint conditions, she says. Because of these anti-inflammatory effects, fish oil has even been studied as an alternative to traditional pain relievers.
Some research has indicated that it may relieve short-term pain such as headaches and back pain. That said, the research probably isn’t strong enough to recommend taking a fish oil pill instead of ibuprofen. “Larger studies in the general population are still needed to recommend fish oil as a standard alternative for all forms of pain,” says Mitri.
It can support a healthy pregnancy and baby’s health
Omega-3 fatty acids are essential for the visual and neurological development of babies in the womb. Added to this is the fact that they can play a role in helping the pregnancy to term and preventing perinatal depression.
So it’s no surprise that the American Pregnancy Association recommends that pregnant women consume at least 300 milligrams of DHA omega-3 fatty acids through diet or supplements. If you take fish oil during pregnancy, look specifically for products that contain DHA or docosahexaenoic acid.
It can strengthen brain health
In addition to impacting baby brain growth, fish oil may also strengthen adult brains, says Kristen White.
“Fish oil supports brain health in adults by improving memory and other cognitive functions. Supplementation is very useful when foods rich in omega-3 are missing from a diet,” says the specialist.
One systematic review, for example, found that consuming omega-3 fatty acids increased learning, memory, cognitive well-being and blood flow to the brain. The researchers concluded that single people, older adults and those who eat fewer healthy foods containing omega-3s may especially benefit.
May have benefits for depression and anxiety
Fish oil’s activity on the brain may extend to mental health. Numerous studies have suggested that a daily supplement may help improve anxiety and mild to moderate depression symptoms. The researchers theorized that this could be due to fat’s ability to reduce inflammation. Regardless of the mechanism, it may be worth taking the supplement, under the guidance of a healthcare provider, if you live with anxiety or depression.
“Although more high-quality research studies need to be done to recommend fish oil for mental health as a standard treatment, its benefits on anxiety and depression symptoms are promising,” says Mitri.
Keeps eyes hydrated
To keep the tear ducts hydrated, you should consider a fish oil supplement. According to White, the omega-3 in these pills helps a gland in the eye called the meibomian gland to produce tears.
“A diet low in omega-3s can increase the risk of inflammation, which leads to dry eye,” says White.
Daily intake of fish oil can have a variety of beneficial health outcomes. Including foods rich in omega-3 fatty acids in your diet is a great way to reap the benefits of these fish oils, but if you can’t get enough through dietary sources, selecting a high-quality dietary supplement can be a great alternative.
2023-11-17 13:21:07
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