Fish oil contains two essential omega-3 fatty acids: eicosapentaenoic acid, or EPA, and docosahexaenoic acid, or DPA. Both EPA and DPA provide a variety of different health benefits. You can obtain fish oil through your diet or in the form of fish oil supplements, which are becoming increasingly popular. The American Heart Association recommends that most of your fish oil intake come from your diet.
Fish Oil Benefits
Fish oil is most effective in lowering your triglyceride levels, which decreases your risk of heart disease and heart attack. MedlinePlus notes that fish oil may reduce triglyceride levels by 20 to 50 percent. Fish oil may also decrease blood pressure levels slightly, and MayoClinic.com notes that DHA may be more beneficial than EPA. In people with a history of heart disease, regular consumption of fish oil can decrease the chances of recurrent heart attacks and mortality.
A high consumption of fish oil may also help decrease menstrual pain, improve thinking skills in children with ADHD and slow the progression of atherosclerosis. Fish oil has also been linked with decreased pain and inflammation in those with rheumatoid arthritis. These benefits require further investigation before any definitive statements can be made.
Fish Oil and Food
The American Heart Association recommends consuming at least two servings, or approximately 4 oz., of fish per week. It is most beneficial to consume fatty fish, such as salmon, herring, trout, mackerel, sardines and tuna, which is high in fish oils. You should bake or grill the fish you eat, rather than fry it, which adds fat.
Fish Oil Supplements
Fish oil supplements are safe for most people when taken in a dosage of less than 3 g per day. Fish oil is available in capsule and liquid form and the oil is usually obtained from tuna, herring, mackerel, halibut, salmon, cod liver, or the blubber from whales or seals, according to MedlinePlus. Fish oil supplements may also contain vitamin E, which is added to keep the oil from spoiling, as well as calcium, iron, vitamin A, vitamin D, vitamin C and various B vitamins.
Warnings
Consuming a large amount of fish oil can interfere with blood coagulation and lead to increased risk of excessive bleeding. You should only take large doses of fish oil that exceed 3 g under the supervision of a doctor.
Some types of fish also contain large amounts of mercury and other environmental toxins. You should limit your intake of these fish in your diet and in supplement form. Large fish, such as swordfish, shark and king mackerel contain the highest levels of mercury.
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