Omega-3 fatty acids are essential for muscle function, blood coagulation, cell division, digestion, fertility, and normal growth and development. Because they cannot be manufactured in the body, they must be obtained through the diet. Fatty fish like mackerel, herring, salmon and tuna are among the most abundant sources. For non-fish eaters, fish oil that is pressed from the tissues of fatty fish can be an excellent alternative source of omega-3s. Ask a qualified health care practitioner if fish oil is appropriate for you.
Cardiovascular Benefits
In 1975, a remarkable study published in the American Journal of Clinical Nutrition reported that heart disease was virtually unknown among the Inuit people of arctic Greenland. The authors speculated that the reason was the Inuit's high consumption of dietary fats from seafood. Hundreds of studies have since explored this issue. According to the American Heart Association, there is now sufficient evidence that consuming omega-3 fatty acids can help decrease triglyceride levels, inhibit the buildup of plaque in the arteries, and lower blood pressure. The AHA recommends two servings per week of fatty fish like salmon, mackerel and herring for heart protection. People who do not eat fish may get similar benefits from fish oil.
Brain Benefits
A healthy brain is structurally composed of equal amounts of omega-3 and omega-6 fatty acids. However, the typical American diet contain far more omega-6s than omega-3s. This imbalance may be a causative factor in depression, Parkinson's disease, schizophrenia, and the cognitive decline that often accompanies the aging process, according to the Franklin Institute. More research is necessary to determine the role that fish oil supplements might play in preventing these conditions.
Other Benefits
According to the National Library of Medicine, fish oil is possibly effective in rheumatoid arthritis, menstrual pain, osteoporosis, kidney disease, reproductive issues, asthma and other disorders. Its benefits may be due in part to its ability to reduce inflammation, a factor that is increasingly recognized an influence in many health conditions.
Considerations
Although it is generally safe and well-tolerated, some risks and side effects may occur with the use of fish oil. People with fish allergies should avoid it, as it can trigger skin rash and other reactions. Fish oil acts as an anti-coagulant, so people with bleeding disorders or those who are anticipating surgery should not use it. Gastrointestinal upset, diarrhea and belching are the most common side effects seen with fish oil. These side effects can often be avoided by taking fish oil with food and by starting with very low doses before working up to the manufacturer's recommended amount.
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