Fish oil pills are a supplement taken for their omega-3 polyunsaturated fatty acid benefits. This fatty acid can be difficult to obtain through the diet because it is not found in many foods. The benefits of omega-3 fatty acids include improved nerve and cognitive function, skin health, reduced pain and inflammation in joints and reduced LDL cholesterol.
Omega Fats
All fish oil pills are marketed and made to include omega-3 fatty acids. Many fish oil pills are made with a blend of other omega fats such as 6 and 9. Normally those omega fats are easily incorporated in the diet, however it is important to consume a proper ratio of these fats for their effective health benefits. In addition to ratio concerns, an over-consumption of omega-6 fatty acids can contribute to inflammation, instead of reducing it.
Calories and Fat
Fish oil supplements are composed mainly of dietary fat. Keeping in mind that it is a healthy and beneficial dietary fat, it does come along with fat grams and calories. Most fish oil supplements contain between 20 and 25 calories per serving, which normally consists of two soft gel pills. Normally, there are between 2 g and 3 g of fat in the fish oil supplement. Some fish oil pills also contain some protein, however it is a significantly small amount, usually 1 g or less.
Other Nutrients
Many fish oil pills are manufactured to include other nutrients that are beneficial to the body. For example, a supplement may include both fish oil and coenzyme Q10. Those two nutrients together could then be advertised as a fish oil supplement with added heart health benefits. Another popular combination is vitamin D and fish oil. Other combinations are available at natural food and supplements stores. A naturopathic doctor or nutritionist can suggest a fish oil supplement that is best for your individual health needs.
Other Forms of Omega-3 Supplements
Fish oil pills are a common way to supplement omega-3 fatty acids, however there are other ways to include the nutrient in your diet. Fish oil is also available as a liquid supplement; 1 tablespoon per day is a normal dose. Children's fish oil supplements can come in a chewable gel cap format. Alternatively, foods such as flax oil, flax seeds, hemp seeds, walnuts, savi seeds and salmon all contain healthy amounts of omega-3 in its natural form.
References
- ''Staying Healthy With Nutrition: The Complete Guide to Diet and Nutritional Medicine''; Elson M. Haas, MD; 2006
- University of Maryland Medical Center: Omega-3 Fatty Acids
- ''A-Z Guide to Drug-Herb-Vitamin Interactions''; 2nd Edition; Alan R. Gaby, M.D; 2006
- LIVESTRONG.COM: My Plate
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