Fish Oil and Its Benefits

What Is Fish Oil?

Omega-3 fatty acids are not produced by the body, so they are one of the components that must be obtained through supplementation. Omega-3 fatty acids can be obtained naturally and safely through fish oil. Fish oil, a nutritional supplement obtained from fish species such as salmon, herring and anchovy, has a wide range of effects ranging from chronic diseases to musculoskeletal health. The body needs Omega-3 fatty acids for many functions, especially muscle activity and cell growth^[1].

Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) are the two forms of fat that make up these fatty acids, which are not made by the body but can be acquired through diet. Sources of DHA and EPA can be oily fish such as salmon, mackerel and trout, as well as shellfish such as mussels, oysters and crab. The other Omega-3 fatty acid, known as alpha-linoleic acid (ALA), can be obtained from nuts, seeds and other vegetable oils.

Fish oils can be consumed in liquid or capsule form. Fish oil, which plays a supporting role in general health, can be obtained from boiled or baked fish species, and it is recommended to take it in the form of supplements for people with high triglyceride levels or rheumatoid arthritis. People who are sensitive to seafood should use fish oil with caution since it almost entirely free of mercury^[2].

What are the Components of Fish Oil?

DHA

Docosahexaenoic acid is a polyunsaturated omega-3 fatty acid found in fatty fish such as salmon living in cold waters. It is an important structural fat, making up 97% of the total fat in the brain and 93% of the fat in a specific part of the eye called the retina. It is also an important component of the heart and is found naturally in breast milk. Numerous studies confirm that everyone, from babies to adults to the elderly, can benefit from a regular dietary intake of DHA.

Certain types of algae are a natural source of DHA. DHA obtained from algae not only reduces thrombosis by lowering triglycerides in the blood in addition to being a vegetarian nutritional source, but also prevents cardiac arrhythmias. DHA has a positive effect on diseases such as hypertension, arthritis, atherosclerosis, depression, adult-onset diabetes mellitus, myocardial infarction, thrombosis and some cancers^[3].

EPA

Eicosapentaenoic acid, one of the omega-3 fatty acids, is a fatty acid obtained from seaweed or fish species such as sardines and mackerel. Foods such as orange juice or eggs also contain some EPA. In addition to being known for its positive effects on heart health, it is also known to have positive effects on brain health, cognitive functions, mood, eye health, immunity and the prenatal period. It is also known for its anti-inflammatory properties that reduce pain and swelling. Studies on EPA have shown that it reduces levels of high fats called triglycerides in the blood by 33%.

ALA

Alpha-lipoic acid, or ALA, is a naturally occurring compound made in the body. ALA, which helps vital functions, also plays a role in energy production. Being healthy is enough for the body to produce all the ALA it needs. Also, the body can meet its ALA needs through supplements. ALA, which acts as an antioxidant in the body, is found in foods such as offal, spinach, broccoli and potatoes. Nuts and raw seeds are also strong sources of ALA^[4].

What is Fish Oil Used for?

Fish oil, which is available as a supplement and has an omega-3 fatty acid composition, is well-known for its capacity to reduce cholesterol and blood pressure. The body may need extra supplements or food for Omega-3 fatty acids because it cannot produce enough on its own. Fish oil has significant effects on the body in conditions of correct and adequate consumption.

• Lower triglyceride levels
• Low blood pressure
• Low blood clots risk
• Lower risk of plaque buildup in your arteries
• Decrease in inflammation levels

What are the Benefits of Fish Oil?

Fish and fish products, which are recommended to be consumed 1-2 portions per week by the World Health Organization, can make the body more resistant to many diseases due to the omega-3 fatty acids they contain. Omega-3 is found about 30% in fish oil and 70% in other oils. In addition, fish oil contains some vitamins A and D. Fish oil has multiple proven benefits^[5].

Supports heart health: Consumption of fish or fish oil may reduce multiple risk factors for heart disease. It can increase HDL (good) cholesterol levels and also lower cholesterol levels by reducing LDL (bad) triglycerides by 15-30%^[6]. 

Improves mental health: The brain, most of which consists of Omega-3 fatty acids, has a total fat content of approximately 60%. Studies have indicated that taking large amounts of fish oil supplements can reduce certain symptoms of bipolar disorder and schizophrenia.

Supports eye health: Like the brain, eyes also benefit from Omega-3 fats. Macular degeneration is an age-related disorder that affects eye health. Age-related eye diseases can lead to macular degeneration. Fish and fish oil may help reduce the risk of macular degeneration^[7].

Reduces inflammation: One of the bodily processes that fish oil stimulates is inflammation, which is the immune system’s response to infections and the healing of damaged tissue. Thanks to its anti-inflammatory effect, fish oil helps fight obesity, chronic stress, intestinal problems, diabetes and heart diseases^[8].

Improves skin quality: The skin contains a large amount of Omega-3 fatty acids. Skin health can decline with age and increased sun exposure, in particular. Fish oil may be helpful in healing many skin disorders, including skin conditions such as psoriasis and dermatitis^[9].

Reduces osteoarthritis pain: One of the most common causes of long-term pain and impairment is osteoarthritis (OA), a kind of arthritis that destroys joint cartilage. Worldwide, OA affects 18% of women and 9.6% of men over the age of 60. A study involving adults with OA who were overweight or obese showed that fish oil supplementation reduced chronic pain and improved overall well-being^[10].

What is Fish Oil Supplement? 

There are several options for fish oil supplements. Additionally, fish oil and supplements may have significant health-improving effects. In addition to being a healthy solution for vegetarians and those who do not regularly consume 2 portions of fish a week, fish oil supplements can be preferred to improve heart and brain health. Omega-3 fatty acids are one of the most popular supplements on the market. These polyunsaturated fatty acids can be found in plant oils, including flaxseed, soybeans, and canola, in addition to chia seeds, walnuts, and a variety of fatty fish such as tuna, salmon, sardines, and mackerel. Besides, many people may choose to take omega-3s as a fish oil supplement, as they contain two of the three fatty acids that play an important role in promoting health. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the two primary forms of omega-3 fatty acids present in fish, shellfish, and algae and offering distinct health advantages, are combined in fish oil supplements^[11].

How to Use Fish Oil?

While it’s important to eat foods high in EPA and DHA, especially oily fish, a fish oil supplement can help fill nutritional gaps. Fish oil can be consumed in different ways.

Gel capsules: Softgel capsules are a popular way to take fish oil. It has a structure that makes it easier to swallow.

Liquid: It is possible to obtain liquid forms of fish oil sold in bottles. Those who must consume large amounts may like liquid forms in particular.

Prescription: Prescription fish oil supplements are used by people with high triglycerides under the direction of their healthcare provider. It is recommended as a dietary supplement to lower high triglyceride levels and reduce the risk of cardiovascular disease^[12].

Food: Omega-3 fatty acids, cold-water fatty fish (such as salmon, mackerel, tuna, herring, and sardines), nuts and seeds (flaxseeds, chia seeds, and walnuts), vegetable oils (flaxseed oil, soybean oil). and canola oil), and fortified foods (such as egg brands, yogurt, juices, milk, soy beverages, and baby foods).

It is advised that you use fish oil precisely as prescribed by your physician or as instructed on the label. When taken as capsules, fish oil can be completely absorbed. The capsule should not be punctured or opened. It might have a greater effect when taken with food, in particular. The supplement may need to be tested frequently to make sure it is helping your intended use. It may be necessary to consult a healthcare professional at this point. Fish oil, which is a part of the treatment and healthy nutrition program, is also effective for diet, exercise and weight control. You can continue consuming your supplement or food by following your diet, medications, and exercise routines. It is recommended to store fish oil at room temperature away from moisture and heat and not freeze it^[13].