Fish oil as a dietary supplement has become increasingly popular, and for good reasons. It is perhaps the best way to get omega-3 fatty acids. These essential nutrients are now understood to have significant benefits for heart health and brain health. Fish oil supplements are widely available, and typically can be found in the vitamin aisle of a big box store or pharmacy. In this article we will explore the benefits of fish oil supplements, or simply getting it from fatty fish like salmon, in you diet.
Nutritional Content of Fish Oil
A typical fish oil supplement has 1000 – 1500 milligrams of fish oil content. This table shows the different types of fat content in 1000 milligrams, and you will see it all is good fat, and essentially no saturated fat.
| Nutrient | Amount in 1000 mg of fish oil | Recommended Daily Intake for Adults | % of RDI |
|---|---|---|---|
| Calories | 9 | – | – |
| Total Fat | 1 g | – | – |
| Saturated Fat | 0 g | < 10% of daily caloric intake | 0% |
| Monounsaturated Fat | 0 g | – | – |
| Polyunsaturated Fat | 1 g | – | – |
| EPA (Eicosapentaenoic acid) | 180-350 mg | 250-500 mg | 36-140% |
| DHA (Docosahexaenoic acid) | 120-260 mg | 250-500 mg | 24-104% |
| ALA (Alpha-linolenic acid) | 0-40 mg | 1.1-1.6 g | 0-4% |
| Vitamin A | 0 IU | 3000 IU | 0% |
| Vitamin D | 0 IU | 600-800 IU | 0% |
| Vitamin E | 1 mg | 15 mg | 7% |
| Calcium | 0 mg | 1000-1200 mg | 0% |
| Iron | 0 mg | 8-18 mg | 0% |
| Magnesium | 0 mg | 310-420 mg | 0% |
| Zinc | 0 mg | 8-11 mg | 0% |
Note: The values for EPA, DHA, and ALA will vary depending on the source and type of fish oil, as well as the specific product. The recommended daily intake values are for adults and may vary based on age, gender, weight, and other factors. It is always important to consult with a healthcare professional before making changes to your diet or supplement regimen and including fish oil in your diet regimen.
Benefits of Fish Oil
Fish oil is a rich source of omega-3 fatty acids, including eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These omega-3 fatty acids have been shown to have several beneficial effects on heart health, including lowering cholesterol and triglyceride levels.
Fish Oil May Help With Heart and Cardiovascular Health
Research has shown that omega-3 fatty acids can help lower triglycerides, which are a type of fat in the blood that can increase the risk of heart disease. Additionally, omega-3s can help reduce inflammation and blood pressure, both of which are risk factors for heart disease.Here we’ll explain how Fish Oil operates in your body to potentially improve your body’s blood fat levels, and that’s how it may improve your cardiovascular health.
Lowering Triglycerides
The EPA and DHA Omega-3 fatty acids in fish oil, can help reduce the levels of triglycerides in the blood. The triglycerides are a type of fat that can increase the risk of heart disease. High levels of triglycerides can lead to the formation of plaques in the arteries, which can cause blockages and increase the risk of heart attacks and strokes. Studies have shown that taking fish oil supplements can reduce triglyceride levels.
Lowering LDL Cholesterol – the “Bad” Cholesterol
Fish oil can also help lower LDL (low-density lipoprotein) cholesterol, which is often referred to as “bad” cholesterol. High levels of LDL cholesterol can lead to the buildup of plaques in the arteries, which can increase the risk of heart disease.
Fish oil can help lower LDL cholesterol by reducing the production of lipids in the liver, which can then reduce the amount of cholesterol that is transported in the blood. However, it should not be considered a substitute for cholesterol reducing medications such as statins, if they have been prescribed by your physician.
Maybe Help Raise HDL Cholesterol – the “Good” Cholesterol
It has not yet been determined whether fish oil helps raise the HDL (high-density lipoprotein) cholesterol (“good” cholesterol) in your body. Some studies have found that fish oil can raise HDL cholesterol levels, while others have found no real effect. So, the overall benefits of fish oil for heart health are believed to be primarily due to its ability to lower triglycerides and LDL cholesterol.
It is important to note that the effects of fish oil on cholesterol and triglyceride levels can vary depending on factors such as the dose, the type of fish oil used, and the individual’s overall diet and lifestyle. It is always important to consult with a healthcare professional before making changes to your diet or supplement regimen.
Brain Health
Omega-3 fatty acids, such as those in fish oil are also important for brain health. They are a component of cell membranes in the brain and can help support cognitive function. Studies have suggested that omega-3s might improve memory, mood, and mental clarity. Additionally, omega-3s may have a neuroprotective effect, helping to reduce the risk of certain neurological disorders.
Joint Health
Omega-3 fatty acids have a potentially positive impact on joint health. They may help reduce inflammation and stiffness in the joints, which can be beneficial for people with conditions like rheumatoid arthritis.
Eye Health
Omega-3s also can be important for eye health. They are a component of the retina, and studies have suggested that they might help protect against age-related macular degeneration (AMD), which is a leading cause of vision loss in older adults.
Skin Health
Omega-3s can also be beneficial for skin health. They can help reduce inflammation and improve hydration, which can help keep the skin looking healthy and youthful. Studies have suggested that omega-3s may also help protect against skin damage from the sun.
Sources of Fish Oil
There are two ways you can get fish oil into your diet. One way of course is to eat fatty fish. Another is to buy supplements. But, what to look for in these two sources.
Fatty Fish for Fish Oil
You should select a type of fish that is relatively low in mercury if you want to get fish oil directly from eating fish. So, that excludes tuna or swordfish. Here are some of the best fish to eat to get fish oil:
Salmon – Salmon is one of the most popular and widely available sources of omega-3s. Wild-caught salmon is generally considered to be the best source of omega-3s, although farmed salmon can also be a good source.
Sardines – Sardines are small, oily fish that are also rich in omega-3s. They are a sustainable choice and are often less expensive than other types of fatty fish.
Mackerel – Mackerel is another oily fish that is high in omega-3s. It has a stronger flavor than some other types of fish, but can be a tasty addition to a variety of dishes.
Anchovyย – Anchovies are the smallest of these fish, and a good source of omega-3s.
Trout – Trout is a freshwater fish that is often farmed, but can still be a good source of omega-3s. It is also a good source of protein and other nutrients.
The American Heart Association recommends eating fatty fish at least twice a week as part of a healthy diet. If you don’t eat fish regularly, a fish oil supplement may be a good way to get Omega-3’s into your diet.
Best Types of Fish Oil Supplements
Determining the “best” fish oil supplement can be subjective and may vary based on individual needs and preferences. We do not endorse any particular brand. However, there are some key factors to consider when choosing a fish oil supplement:
Quality and Purity – Look for a supplement that is made from high-quality, pure sources of fish oil. Look for a supplement that is filtered to reduce any mercury content, and/or is from relatively small fish, like mackerel or sardines. Also you may find a a supplement that is certified by third-party organizations like the International Fish Oil Standards program, which ensures that the supplement meets certain purity and potency standards.
Dosage and Formulation – Choose a supplement with a dosage and formulation that is appropriate for your individual needs. Consult with a healthcare provider for guidance on the appropriate dose and formulation.
Sustainability – Many desire a a supplement that is sustainably sourced and has minimal impact on the environment.
Price – The cost of fish oil supplements can vary widely. While it’s important to choose a high-quality supplement, consider your budget when making your choice.
Disadvantages of Fish Oil
While fish oil and supplements have many potential benefits, there are also a few potential disadvantages to consider. Here are a few:
Potential side effects – Some people may experience side effects from taking fish oil supplements, such as nausea, diarrhea, or a fishy aftertaste. High doses of fish oil can also increase the risk of bleeding or interact with certain medications. Fish oil can act as a blood “thinner” so you should consult a physician about any interactions with other medications you may take.
Quality and purity concerns – Not all fish oil supplements are created equal, and some may contain mercury, PCBs, or dioxins. It’s important to choose a high-quality supplement from a reputable brand to minimize this risk.
Sustainability concerns – By and large the fish sources used for fish oil are not endangered or in decline. However, you may wish to consider the type of fish used, or brands that are committed to sustainability.
Not a magic solution – While fish oil supplements can be beneficial for overall health and certain health conditions, they are not a substitute for a healthy diet and lifestyle. Taking supplements alone is unlikely to fully prevent or treat health problems.
Cost – High-quality fish oil supplements can be expensive, and may not be affordable for everyone.
It’s important to talk to a healthcare provider before starting any new supplement to ensure that it is safe and appropriate for you, and to discuss any potential risks or side effects.
Overall, fish oil and fish oil supplements supplements are a good way to add omega-3 fatty acids to your diet. They offer a wide range of potential benefits, including improved heart health, brain health, joint health, eye health, and skin health. While the research on the benefits of fish oil supplements is still ongoing, many professionals recommend them as a way to support overall health and wellbeing. If you are considering adding fish oil supplements to your daily routine, be sure to talk to your doctor first to ensure that they are safe and appropriate for you.