Benefits of Fish Oil: Myths Vs Facts
Over the years, you must have heard of the immense benefits of fish oil. It’s been strongly believed that fish oil really helps to improve cardiovascular systems, brain functions, skin and mental health, and a wide array of biological functions of the human body.
It’s been a long debate till today whether fish oil is really beneficial to your health or not! However, some important research findings have supported the importance of fish oil as a substantial source of nutrients like omega-3s, vitamins, and minerals.
Usually, people who don’t prefer eating fish may go for a renowned brand of fish oil supplement only after being advised by a dietitian or by a physician.
Here in this article we are going to elaborate on the potential benefits of fish oil and some of the recent research developments regarding these fish oil supplements. But before starting the journey, you can take a quick look on the process of fish oil production.
How fish oil is produced
Generally, fish oil is taken as a nutritional supplement, which is produced by extracting oil from the oily tissues of certain fatty fishes like anchovies, salmon, herring, mackerel, and so on. The entire process is accomplished by four distinct phases:
Phase 1: Sorting and processing raw materials (whole fish or by-products or trimmings of fish or even liver).
Phase 2: In this phase, fish is cooked or steamed in order to solidify protein and release oil.
Phase 3: Fish oil is separated by pressing cooked or steamed fish in this stage. Sometimes, the centrifugation process is used to isolate crude fish oil from liquid.
Phase 4: It involves multi-stage chemical refining and a molecular distillation process to remove unwanted molecules and impurities for attaining a pure fish oil at the end of the whole processing.
Explore the nutritional profile of fish oil
Before diving deep into the details, it’s important to unveil the nutritional information of fish oil.
Fatty acids are the core compositions of fish oil. The two main types of fatty acids are saturated fatty acids and unsaturated fatty acids.
Saturated fatty acids have no (C=C) double bond of carbon atoms, whereas you must find at least a (C=C) double bond of carbon in the aliphatic chain of an unsaturated fatty acid chemical structure.
Depending on the fish species, season, habitat, and geographic location, the ratio of saturated and unsaturated fats in fish oil can vary.
Although the percentage of unsaturated fatty acids in fish oil remains quite higher than that of the saturated fatty acids, sometimes the composition of saturated fats exceeds the optimum level, which can increase the risk of oxidation followed by rancidity afterwards. This could aggravate the overall quality of the fish oil dietary supplement.
That’s why we always recommend you consult a professional nutritionist or a physician before taking fish oil DS as well as doing a little research on the available brands in the super stores!
Unsaturated fatty acids can also be categorized under two major groups:
- HUFA (Highly Unsaturated Fatty Acids) and
- PUFA (Polyunsaturated Fatty Acids)
Omega-3 fatty acids and omega-6 fatty acids are the two main types of polyunsaturated fatty acids comprising the PUFAs line-up.
Here’s the two types of omega-3s found in fish oil
- DHA (Docosahexaenoic Acid) and
- EPA (Eicosapentaenoic Acid)
As your body can’t synthesize these omega-3s, you must intake these PUFAs either by eating fatty fish like herring, tuna, sardines, anchovies, mackerel, and other potential seafood or by taking fish oil DS. Omega-3s are vital for maintaining optimal cellular function and overall health. In addition to this, fish oil also contains a negligible portion of proteins, vitamins A and D, and tiny amounts of minerals.
Unleash 15 crucial benefits of fish oil
1. Fish oil may benefits your heart
Fish oil supplements are widely taken by many health-conscious people around the world for their well-established benefits to have positive impacts on heart health.
Research showed that omega-3s, particularly EPA and DHA, have been performing as game-changers in reducing the risk of heart diseases.
2. May help reduce triglycerides levels
Fish oil helps to reduce triglycerides (TG) levels, which are supposed to be responsible for triggering heart diseases. Omega-3-enriched fish oil can assist in lowering your TG level by approximately 30%.
3. May assist to blood pressure
According to a review published in the American Journal of Hypertension, supplementation of fish oil packed with omega-3s led to a reduction in both systolic and diastolic blood pressure. This is especially advantageous for individuals with hypertension or those who are at risk of developing high blood pressure.
4. May Lower the risk of arrhythmias
A condition known as atherosclerosis, possibly developed by storing plaque in the arteries, may be prevented by the omega-3s. This peculiar condition can lead to cardiac arrest and even strokes. Fish oil may help to regulate the rhythms of the heart and lower the risk of arrhythmias.
5. May enhance neural functions of your brain
Researchers have unveiled that DHA is critical for cognitive function, memory, and learning. With the aging of the individuals, DHA level decreases subsequently.
This phenomenon is closely connected to cognitive decline and Alzheimer’s disease. According to a study that was published in Neurobiology of Aging, older persons’ cognitive performance was improved by taking DHA supplements.
This might draw a conclusion that fish oil supplements rich in DHA would prevent this deterioration caused by aging.
6. Fish oil may improve mental depression
A study in The Lancet found that the condition of the patients with major depressive disorder had significantly improved after taking omega-3 supplementation.
7. May regulate your mood
In order to balance the mood, regulating neurotransmitters like serotonin and dopamine omega-3s can play a tremendous role with their unique anti-inflammatory properties.
8. May improve Attention Deficit Hyperactivity Disorder (ADHD)
Omega-3s in fish oil have also been considered beneficial to improve attention deficit hyperactivity disorder (ADHD) in children. According to an analysis published in the Journal of the American Academy of Child & Adolescent Psychiatry, it was described that after omega-3 supplementation, children suffering from ADHD showed significant improvements.
9. May fight chronic inflammation
Heart disease, arthritis, and even certain cancers most often resulted in chronic inflammation, which is believed to be improved by the anti-inflammatory characteristics of EPA and DHA.
The production of some proinflammatory molecules like cytokines and prostaglandins is regulated by omega-3s. These molecules are supposed to be involved in developing inflammation.
10. May relieve from pain caused by Rheumatoid Arthritis
Fish oil might be a good supplement for those who are suffering from bone-joint pain, stiffness, and swelling. It is often regarded as an autoimmune condition that is referred to as rheumatoid arthritis in medical lexicon.
11. May enhance your eye health
Fish oil rich in Omega-3s, particularly DHA, may help to improve functions of the retina, dry eye complications, inflammation around your eyes, and glaucoma and to retard age-related macular degeneration (AMD)!
The Archives of Ophthalmology published a scientific study demonstrating that a higher intake of omega-3 fatty acids was associated with a lower risk of AMD.
The anti-inflammatory effects of omega-3s may help save the retina from oxidative stress and inflammation. A study published in Cornea revealed that omega-3 intake remarkably enhanced dry eye symptoms.
12. May promote healthy skin
Fish oil is not only beneficial for internal health but can also work wonders for your skin. Omega-3s help to maintain the moisture levels of the skin. It also prevents dryness and flakiness and is particularly important to the patients of eczema and psoriasis.
The anti-inflammatory properties of fish oil can also help reduce the redness, swelling, and inflammation associated with acne and other skin conditions.
13. May help to chase osteoporosis
According to the U.S Centers for Disease Control and Prevention (CDC) “Nearly 1 in 5 women and 1 in 20 men over the age of 50 are affected by osteoporosis.”
An osteoporosis fast facts published by the Bone Health and Osteoporosis Foundation (BHOF) stated that about half of all adults age 50 and older among the 54 million Americans are at risk of breaking a bone and should be concerned about bone health.
Fish oil may bring some crucial benefits, as omega-3s, its core component, play a significant role in regulating bone density required to maintain optimum bone health. Women who have been going through the period of postmenopause are at higher risk of osteoporosis. Omega-3s supplementation might reduce the suffering a lot.
A study published in The American Journal of Clinical Nutrition revealed that women who took fish oil supplements had higher bone mineral density than those who did not.
14. May facilitate weight loss and fat burning
If you take omega-3-rich fish oil along with certain exercise, it seems to accelerate the rate of fat oxidation (a chemical process in which fat burns and is converted to energy). Fish oil has been shown to help reduce belly fat gradually when it is taken as a supplement.
15. Fish oil may improve insulin sensitivity
Omega-3s are thought to have the capacity to improve the sensitivity of insulin (a hormone produced by the pancreas that plays a pivotal role in blood sugar). This could be essential for preventing weight gain and managing type 2 diabetes.
Other side of the coin
As you know, the FDA considers fish oil as a nutritional supplement not a drug. So, they don’t check the quality of fish oil supplements marketed under different renowned brands. In that case we strongly recommend you to follow the advice of a professional dietician or a physician for taking fish oil.
In recent days, we have found some developments that might go against the widely popular fish oil supplements, however, there’s still research going on and new controversies may arise in this case. We have put all the relevant references underneath the article to authenticate our statements. You can just have a look there!
The finishing line
Fish oil packed with omega-3s and other nutrient molecules could be a great source of essential nutrients like EPA, DHA, vitamins and minerals to some extent.
Pure fish oil might bring back your confidence while taking it as a supplement that helps to improve your cardiovascular and brain health, skin and mental health, eye and bone health and what not?
Eating fish is always recommended rather than taking fish oil supplements, however, if you don’t like to eat fish at all fish oil could be an excellent alternative!
Frequently Asked Question (FAQ)
1. Can I take fish oil everyday?
The National Institute of Health usually suggests 1.1 g to 1.6 g omega-3 per day while American Heart Foundation (AHA) recommeds roughly 3 g per day.
2. What are the side effects of fish oil?
If someone takes fish oil more than 3 g per day orally , can possibily intercepts symptoms like bleeding, loose stools, heartburn and nosebleeding. Too much consumption of fish oil may also lead to certain health hazards such as liver disease, lower immuno-response, irregular heartbeats, and even allergy to some extent.
3. Does fish oil help with hair growth?
According to a research published in the National Library of Medicine demonstrated that fish oil extracted from mackerels is likely to promote hair growth.
4. Who should not take fish oil?
People having allergy while having fish oil or even oily fish, should avoid taking fish oil pills. Beside this, if you are suffering from chronic diseases or suffering from any hormonal imbalance issues, you should not take fish oil supplements. Pregnant women and children are recommended to consult a doctor before taking fish oil pills.
5. Does fish oil increase testosterone?
A research published in the National Library of Medicine clearly stated that fish oil packed with DHA increases circulating levels of testosterone in overweight and obese men.
Disclaimer
The author has professionaly write and reviewed this article. All the sensitive data coneected here via links were sensibly derived from authentic websites. As the U.S. Food and Drugs Administration (FDA) doesn’t necessarily regulate supplements, so make sure the supplements you are intending to buy are tested from a certified lab. Read the whole lebel carefully and do not miss any important information like list of ingredients, certifications from quality control organizations, production and exxpiry dates etc. Last but not the least, never and ever take fish oil or any other nutritional supplements without taking advice from a certified dietitian or a physician.
