Fish oil is one of the most commonly consumed dietary
supplements.
It’s rich in omega-3
fatty acids, which are very important for your health.
If you don’t eat a lot
of oily fish, taking a fish oil supplement could help you get enough omega-3
fatty acids.
Here are 5 health
benefits of fish oil.
Fish oil is the fat or
oil that’s extracted from fish tissue.
It usually comes from
oily fish, such as herring, tuna, anchovies, and mackerel. Yet it’s sometimes
produced from the livers of other fish, as is the case with cod liver oil.
The World Health
Organization (WHO) recommends eating 1–2 portions of fish per week. This is
because the omega-3 fatty acids in fish provide many health benefits,
including protection against a number of diseases.
However, if you don’t
eat 1–2 servings of fish per week, omega
3 fish oil supplements can help you get enough omega-3s.
Around 30% of fish oil
is made up of omega-3s, while the remaining 70% is made up of other fats.
What’s more, fish oil usually contains some vitamin A and D.
It’s important to note
that the types of omega-3s found in fish oil have greater health
benefits than the omega-3s found in some plant sources.
The main omega-3s in
fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while
the omega-3 in plant sources is mainly alpha-linolenic acid (ALA).
Although ALA is an
essential fatty acid, EPA and DHA have many more health benefits.
It’s also important to
get enough omega-3s because the Western diet has replaced a lot of omega-3s
with other fats like omega-6s. This distorted ratio of fatty acids may
contribute to numerous diseases.
Heart disease is the
leading cause of death worldwide.
Studies show that
people who eat a lot of fish have much lower rates of heart disease.
Multiple risk factors
for heart disease appear to be reduced by consumption of fish or fish oil. The
benefits of fish oil for heart health include:
- Cholesterol
levels: It can increase levels of
“good” HDL cholesterol. However, it does not appear to
reduce levels of “bad” LDL cholesterol. - Triglycerides: It
can lower triglycerides by about 15–30%.
- Blood
pressure: Even in small doses, it
helps reduce blood pressure in people with elevated levels.
- Plaque: It
may prevent the plaques that cause your arteries to harden, as well as
make arterial plaques more stable and safer in those who already have.
- Fatal
arrhythmias: In people who are at
risk, it may reduce fatal arrhythmia events. Arrhythmias are abnormal
heart rhythms that can cause heart attacks in certain cases.
Although fish oil
supplements can improve many of the risk factors for heart disease, there is no
clear evidence that it can prevent heart attacks or strokes.
SUMMARY
Fish oil supplements may reduce some of the
risks associated with heart disease. However, there is no clear evidence that
it can prevent heart attacks or strokes.
2. May Help Treat
Certain Mental Disorders
Your brain is made up
of nearly 60% fat, and much of this fat is omega-3 fatty acids. Therefore,
omega-3s are essential for normal brain function.
In fact, some studies
suggest that people with certain mental disorders have lower omega-3 blood
levels.
Interestingly,
research suggests that fish oil supplements can prevent the onset or improve
the symptoms of some mental disorders. For example, it can reduce the chances
of psychotic disorders in those who are at risk.
In addition,
supplementing with fish oil in high doses may reduce some symptoms of both
schizophrenia and bipolar disorder.
SUMMARY
Fish oil supplements may improve the symptoms
of certain psychiatric disorders. This effect may be a result of increasing
omega-3 fatty acid intake.
Obesity is defined as
having a body mass index (BMI) greater than 30. Globally, about 39% of adults
are overweight, while 13% are obese. The numbers are even higher in high-income
countries like the US.
Obesity can
significantly increase your risk of other diseases, including heart disease,
type 2 diabetes, and cancer.
Fish oil supplements
may improve body composition and risk factors for heart disease in obese people.
Furthermore, some
studies indicate that fish oil supplements, in combination with diet or
exercise, can help you lose weight.
However, not all
studies found the same effect.
One analysis of 21
studies notes that fish oil supplements didn’t significantly reduce weight in
obese individuals but did reduce waist circumference and waist-to-hip ratio.
SUMMARY
Fish oil supplements may help reduce waist
circumference, as well as aid weight loss when combined with diet or exercise.
Like your brain, your
eyes rely on omega-3 fats. Evidence shows that people who don’t get enough
omega-3s have a greater risk of eye diseases.
Furthermore, eye
health begins to decline in old age, which can lead to age-related macular
degeneration (AMD). Eating fish is linked to a reduced risk of AMD, but the
results on fish oil supplements are less convincing.
One study found that
consuming a high dose of fish oil for 19 weeks improved vision in all AMD
patients. However, this was a very small study.
Two larger studies
examined the combined effect of omega-3s and other nutrients on AMD. One study
showed a positive effect, while the other exhibited no effect. Therefore, the
results are unclear.
SUMMARY
Eating fish may help prevent eye diseases.
However, it’s unclear whether fish oil supplements have this same effect.
Inflammation is your
immune system’s way of fighting infection and treating injuries.
However, chronic
inflammation is associated with serious illnesses, such as obesity, diabetes,
depression, and heart disease.
Reducing inflammation can
help treat symptoms of these diseases.
Because fish oil has
anti-inflammatory properties, it may help treat conditions involving chronic
inflammation.
For example, in
stressed and obese individuals, fish oil can reduce the production and gene
expression of inflammatory molecules called cytokines.
Moreover, omega
3 fish oil supplements can significantly reduce joint pain, stiffness, and
medication needs in people with rheumatoid arthritis, which causes painful
joints.
While inflammatory
bowel disease (IBD) is also triggered by inflammation, there is no clear
evidence to suggest whether fish oil improves its symptoms.
SUMMARY
Fish oil has strong anti-inflammatory effects
and can help reduce symptoms of inflammatory diseases, especially rheumatoid
arthritis.
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