Fish oil contains omega-3 fatty acids like eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These acids are not made by your body and have to come through food sources, like salmon, tuna, halibut and nut oils. They support your brain, eyes and central nervous system. Taking fish oil supplements is a way to get omega-3 fatty acids without consuming fish, and the supplements are safe in low doses for anyone, including pregnant women.
Brain Function and Memory
The University of Maryland states that omega-3 fatty acids play a crucial role in brain function and may help contribute to memory and brain performance. While there is no special diet specific for brain health, Family Doctor recommends omega-3 fatty acids as part of a healthy diet that can prevent or delay memory loss.
Dosage
Dosing of fish oil is based on EPA and DHA rather than the fish oil supplements themselves. Take no more than 3 g of omegas a day from supplements. There is no established dose for children, so give fish oil to your child under the direction of his doctor only. Avoid taking more than the recommended amount of fish oil a day, because too much can keep your blood from clotting and increase your risk of bleeding.
Pregnancy
Fish oil taken during pregnancy can provide omega-3 fatty acids essential for neurological and early visual development for a baby, according to the American Pregnancy Association. Aim for 300 mg of omegas during pregnancy.
Types and Side Effects
Fish oil is made from mackerel, herring, tuna, cod liver and salmon. It is often combined with vitamin E to prevent spoilage and comes in liquid, capsule or soft chew form. Side effects of fish oil supplements include belching, bad breath, nausea, rash and heartburn.
Considerations
Symptoms of a deficiency in omega-3 fatty acids include mood swings, depression, poor memory and fatigue. If you feel that you or your child may benefit from taking fish oil to relieve symptoms or improve brain development, talk to a doctor. The appropriate dose for fish oil varies according to your age and reason for taking it.
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