The American Heart Association recommends that a healthy diet include at least two 3.5-oz. servings of fatty fish each week. This is largely due to the fact that most fatty fish contain what are known as omega-3 fatty acids, which are beneficial to a person's health. However, it isn't always possible to include this amount of fish in the average diet, so a supplement may be necessary to increase the dietary intake of these essential fatty acids. One such supplement is fish oil capsules.
The Supplement
Fish oil is derived from the tissue of fatty fish, like salmon, tuna, herring, mackerel and trout. They typically contain two different types of omega-3 fatty acids, according to the UC Berkeley Wellness Letter. The first is eicosapentaenoic acid, or EPA, and the second is docosahexaenoic acid, or DHA. The type of fish used to obtain the oil for the supplement can often be determined by looking at the packaging.
Primary Benefits
Besides acting as an anti-inflammatory, fish oil can decrease the likelihood of platelets in the bloodstream sticking together, according to the Wellness Letter, which may help to lower blood pressure to a certain degree. Fish oil can also help to increase high-density lipoprotein, or "good" cholesterol, while lowering triglyceride levels. However, it can also increase low-density lipoprotein, otherwise known as "bad" cholesterol. According to the Mayo Clinic, fish oil may help to prevent secondary heart disease and heart attack. But the supplement is usually used in conjunction with a heart medication, which indicates that the omega-3 fatty acids are increasing the efficacy of the drugs.
Potential Benefits
Fish oil may have other benefits in the body other than what it is primarily used for. The National Institutes of Health claim that fish oil has shown signs of decreasing stiffness and joint tenderness in people suffering from rheumatoid arthritis. It may also prevent plaque from forming along the arterial walls, and thereby combat a narrowing and hardening of the blood vessels that often accompanies high blood cholesterol and high blood pressure. Though research is still necessary, fish oil may help reduce angina, which is a chest pain due to a deficiency of blood to the heart.
Dosage
According to information provided by the University of Maryland Medical Center, two to three servings of fish average to approximately 1,250 mg. EPA and DHA per day. This doesn't mean that this is the correct dosage for a dietary supplement of fish oil. While many of the fish oil capsules come in 1,200 mg. doses, the American Heart Association recommends discussing the exact amount to be taken with a doctor.
Adverse Effects
One of the more significant adverse effects from fish oil is a thinning of the blood, which may cause bleeding in some people. The Wellness Letter also claims that fish oil may cause nausea and diarrhea. For some people, it may leave a bad flavor in the mouth.
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