Fish oil is one of the most popular and used nutraceuticals out there today. But what is it, and why is it good for you? Fish oil is a supplement that contains omega-3 fatty acids. These fatty acids are found in cold-water fish, such as salmon and mackerel. Fish oils have been used to help heart disease, arthritis, inflammatory bowel disease (IBD), Alzheimer’s disease, attention deficit hyperactivity disorder (ADHD), and depression. You may be surprised to learn that fish oil is one of the top-researched nutraceutical supplements, and experts generally recommend fish oil to everyone.
In this article, we will look at the health benefits of fish oil and how to take it in order to get the best results.
Why Your Body Needs Fats
Fats are essential; they play an important role in your body and help keep you healthy. Without fat, you would not be able to digest food properly or maintain healthy skin and hair. Fats also help protect your organs from injury and damage caused by free radicals (unstable atoms) that can collect in cells and cause inflammation, leading to disease over time.
Fats come from natural sources like meat, fish, eggs, nuts, and seeds, as well as processed foods such as pastries or cookies made with flour mixed with shortening (a type of fat). All fats contain roughly nine calories per gram, so it’s easy to overeat them if you’re not careful. But more importantly, there are good fats and bad fats. Essential fatty acids are considered good fats and are called essential because your body cannot make them.
The Problem with Omega-6 Fats
Omega-6 fats are found in vegetable oils, nuts, and grains. Omega-6 fats are often found in pre-packaged and processed foods, even common foods you’d find at the health food store. Although many of the sources of omega-6 fats are plant-based, they can cause inflammation. Since omega-6 fatty acids are plant-based, shouldn’t they be healthy? The problem lies in the ratio in which we are consuming omega-6 to omega-3 fatty acids. Essentially, we consume way more omega-6 fatty acids and not enough anti-inflammatory omega-3s.
Omega-3s are anti-inflammatory. Their main source is fish oil—and we need more of it because we eat too many omega-6s from processed foods and not enough fish oil to counteract them. Omega-3s are found in fish and seafood. They’re also found in grass-fed beef, poultry, eggs, and dairy products if the animals were fed a diet that includes omega-3s.
Health Benefits of Omega-3s From Fish Oils
Omega-3s are fatty acids that help reduce inflammation in the body and brain, increase insulin sensitivity and improve blood flow by thinning blood vessels. They are also necessary for normal growth development and brain function during pregnancy and infancy as they’re present in breast milk from mothers who eat seafood regularly.
Meet EPA and DHA Found In Fish Oil
Eeicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two most important fatty acids in fish oil. The effects that you desire from your fish oil will be due to the ratio of EPA to DHA. Let’s take a look at these fatty acids:
- EPA is an omega-3 fatty acid with anti-inflammatory properties and supports heart and mood health. EPA is also an antioxidant and many studies show that it helps reduce cardiovascular disease risk factors such as blood pressure and triglyceride levels. Studies have also shown that those with higher intakes of fish have lower intakes of cardiovascular disease. Most fish oils that are high in EPA are intended for cardiovascular, mood, and inflammatory support.
- DHA enhances brain health by supporting both short-term memory and long-term brain development. It’s believed to be essential for optimal cognitive function during pregnancy, infancy, childhood, and adolescence—ages when the brain is growing rapidly. Most fish oils that are high in DHA are intended for pre-natal support or cognitive and/or nootropic support (including aging and ADHD). High DHA formulas are also common in children’s fish oil as DHA helps to support a developing brain.
However, many fish oils sold today contain a more balanced ratio of EPA to DHA, which is suitable for most people.
How to Take Fish Oils
There are a few ways to take fish oil supplements. Fish oil supplements are healthier than eating fish because fish can often be contaminated with heavy metals from our oceans. Many of the fish oils available today are made with smaller fish that have lower amounts of heavy metals as a result of bioaccumulation.
Fish oil capsules are the most convenient way to get your daily dose of fish oil. Most people find that taking high-quality fish oil supplements helps them feel more focused, less stressed, and happier overall.
For best results, take your fish oils with meals for maximum absorption. Most experts recommend taking between 1 and 6 grams of fish oil per day, although your practitioner may recommend a higher dose.
Most people aren’t getting enough omega-3s in their diet. The good news is that fish oil supplements are not only well-studied to be effective, but they are also safe to take.
Finding The Best Fish Oil Supplement
When shopping for a fish oil supplement, you want to look for one that is clean and doesn’t leave a fishy aftertaste. Naturopathic Labs Clean Omega-3 Liquid is highly rated amongst customers. It offers 800mg of EPA and 500mg of DHA in 1 teaspoon. It has a natural lemon flavour and is formulated in a base of Vitamin E which helps enhance absorption. It’s also purified to remove any pollutants or heavy metals.
Disclaimer: The information in this article is intended for educational and informational purposes only and should not be considered as a substitute for medical advice. Please consult your practitioner prior to taking herbs or nutritional supplements.
