Rich in omega-3 fatty essential acids, fish oil is one the most common supplements taken by Americans. You can also obtain fish oil by eating various types of fatty fish. The supplements are available in capsule or liquid form. Seafood with large amounts of omega-3 fatty acids often used to create supplements include Atlantic salmon, herring, mackerel and even seal and whale blubber, reports MedlinePlus. Fish oil remains unregulated by the U.S. Food and Drug Administration and is sold over-the-counter. Consult with your medical doctor before taking any types of nutritional supplements, including fish oil.
Benefits
Clinical research is strongest involving fish oil and heart disease, according to the University of Maryland Medical Center. MedlinePlus states that fish oils effectively lower triglyceride levels between 20 and 50 percent. Fish oil also decreases blood pressure, plaque buildup and hardening of the arteries. You decrease your risk of heart disease and stroke when adding omega-3 fatty acids to your diet. A variety of other health conditions also benefit from fish oil. Rheumatoid arthritis sufferers experience less morning stiffness when taking fish oil, MedlinePlus reports. The website also states that women may have less painful menstrual cycles and breast pain if they increase their intake of fish oil to their diet. Symptoms of lupus may possibly be reduced when adding fish oil to your daily regimen; however, some studies don't show benefits. People who suffer from weak bones, or osteoporosis, may increase their bone density and the amount of calcium their body absorbs. However, some studies didn't show a positive relationship between osteoporosis and fish oil, the University of Maryland Medical Center reports.
Side Effects
One of the most common and disagreeable side effects of taking fish oil capsules are the resulting fishy belches and aftertaste. According to MayoClinic.com, freezing the capsules or taking an "odorless" version of fish oil decreases the unpleasant side effect. Eat food after taking your daily fish oil capsule to buffer the fishy aftertaste. A more serious side effect of fish oil is excess bleeding. Fish oil is a natural blood thinner and will cause platelets in your blood longer time to form clots. Small cuts may take longer to stop bleeding. Sudden nosebleeds and skin bruising may occur. If you suffer from any type of bleeding disorder or experience bleeding side effects, do not take fish oil supplements. Patients on anticoagulant therapy should discuss taking the supplement with a doctor first.
Common Dosage
Most medical professionals recommended a low dose of fish oil, if necessary. A daily dose of 3 grams or more is considered a high dose and possibly unsafe, MedlinePlus states. The American Heart Association suggests patients suffering from coronary heart disease to take 1 gram of fish oil daily. When suffering from high triglyceride levels, between 2 grams and 4 grams of fish oil supplements are advised, the Association states.
Fish In Your Diet
Cold-water fatty fish contain higher amounts of omega-3 fatty acids. These fish include Atlantic salmon, herring, tuna and canned sardines. Each 3.5 oz. serving of fish has about 1 gram of fish oil, depending on the specific fish, according to the Cleveland Clinic. Eating more than three servings of fish daily isn't recommended; you may receive more than 3 grams of fish oil, which is considered unsafe. Avoid fish contaminated with mercury including tilefish, swordfish and shark. Do not fry fish in grease or vegetable oil because these oils add additional fat and cholesterol to your diet and eliminate any omega-3 health benefits. Bake, grill or boil fish instead. Keep your meal heart-healthy by seasoning your fish with fresh herbs and lemon instead of salt and heavy sauces.
References
- MedlinePlus: Fish Oil
- ConsumerLab.com: Report on Vitamin & Supplement Users Published, Including Brands and Merchants Top-rated for Consumer Satisfaction; Feb. 1, 2010
- University of Maryland Medical Center: Omega-3 Fatty Acids
- American Heart Association: Fish 101
- Cleveland Clinic: Heart and Vascular Health & Prevention: The Power of Fish
Member Comments