Is Fish Oil Good For You? 7 Key Benefits & Potential Drawbacks
Fish oil might be an excellent addition to your diet to improve your heart health and brain function or lower inflammation. Fish oil is good for you in many ways because it contains omega-3 fatty acids, especially docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Because the body can’t make these vital fats, you need to eat foods that contain them. You may need to eat fatty fish like salmon or take a good omega-3 supplement daily to get enough essential nutrients. This could affect your general health.
This piece will explain the health benefits of fish oil, what it contains, and possible side effects so you can decide whether to add it to your diet.
What Are Fish Oil Supplements?
The fat parts of fish like salmon, mackerel, and sardines are naturally high in omega-3 fatty acids and are where fish oil comes from. The most important omega-3s in fish oil are EPA and DHA.
They help with brain, heart, and immune system health. Flaxseeds & chia seeds are plant-based sources of omega-3s, but they only have alpha-linolenic acid (ALA) in them. The body isn’t very good at turning ALA into EPA and DHA, so fish oil is a better way to get these essential fatty acids.
Adding fish oil pills to your diet is easy because they come in different forms, like liquids, soft gels, and tablets. Also, these pills have been cleaned to eliminate harmful substances like mercury. This makes sure that you get a pure source of omega-3s.
Fish Oil Nutrition Facts
A fish oil tablet has between 15 and 25 calories, 2 to 3 grams of fat, and at least 500 milligrams of EPA and DHA. Most liquid types of fish oil have more omega-3s per teaspoon, at least 1,500 milligrams.
Each teaspoon also has about 40 calories and 5 grams of fat. Vitamin E is added to fish oil pills to stop them from going bad & keep them fresh.
Why fish oil is good for you
1. Good for your heart
Omega-3 fats are really good for your heart. Triglycerides can drop by as much as 30% when EPA and DHA are taken in 2 grams or more daily. Heart disease is more likely to happen if you have high cholesterol levels.
Lowering these levels can help keep you from having heart attacks and strokes. Researchers have found that people who regularly eat omega-3s have a lower chance of coronary heart disease and death from heart disease.
2. Good for your eyes
The retina is the part of your eye that senses light and sends messages to your brain about what you see. DHA is an important anatomical part of the retina. Over time, not getting enough DHA in your food can hurt your eyes.
Some studies show that omega-3s may help protect against age-related macular degeneration and other types of retinopathy, which is good for your eyes throughout your life.
3. Can lower the risk of heart attack
Omega-3s have been shown to lower the chance of having a heart attack. It is possible for even small amounts, like 500 milligrams per day, to be good for your heart, especially if you have a history of heart disease. If you have had problems with your heart, you should speak with a doctor before taking fish oil pills.
4. Helps the brain work
Fish oil contains omega-3s, which are very important for keeping your brain healthy. DHA is especially important for the shape and function of brain cells.
Omega-3s can help with remembering, thinking, and even mood problems like depression. Research suggests that omega-3s can help protect the brain as we age and reduce the chance of developing Alzheimer’s disease.
5. Good for your skin
The anti-inflammatory qualities of fish oil can help skin health by protecting it from UV damage, keeping it moist, and speeding up wound healing.
In fact, EPA and DHA may help protect against skin cancer and strengthen the skin’s barrier. According to some studies, fish oil may also help people with acne and psoriasis.
6. Helps a pregnant woman stay healthy
Omega-3s, especially DHA, are essential for developing babies’ brains and retinas while still in the womb. If a pregnant woman eats enough omega-3s, her baby is less likely to be born early or with low birth weight. Additionally, omega-3s may help babies’ brain growth and may even lower the risk of atopic eczema in kids.
7. It helps lower inflammation
Many illnesses, like heart disease, cancer, and arthritis, are linked to long-term inflammation. Omega-3s, which are found in fish oil, help lessen the symptoms of inflammatory illnesses and may even lower the risk of developing chronic illnesses.
Potential Drawbacks of Fish Oil
1. Problems with the intestines
Some people who take fish oil experience mild side effects like heartburn, indigestion, or a fishy smell. If this happens to you, taking the vitamin with food or switching to an enteric-coated capsule can help prevent it.
2. Chance of getting atrial fibrillation (A-Fib)
Omega-3s are good for you in many ways, but some studies have found that high amounts of EPA and DHA may make some people more likely to get atrial fibrillation (A-fib). Heart rate problems like stroke can happen because of this. If you are at risk for heart disease, you should talk to your doctor before starting fish oil, even though the evidence isn’t clear.
How Much Omega-3 Do You Need?
It is not required by law for people over one year old in the U.S. to meet a certain amount of omega-3s in their diet. Many experts say that healthy people should get at least 500 milligrams of EPA and DHA daily. Pregnant or nursing women should get even more, around 700 milligrams.
Final Thoughts
Supplementing your food with fish oil can be very good for your health, especially for your heart, brain, and inflammation. Taking fish oil pills is a simple and effective way to get more omega-3 fatty acids if you don’t eat fatty fish often.
Like any other vitamin, it would help to talk to your doctor to ensure suitable fish oil. This is especially important if you already have a health problem or are taking medicine that might combine with fish oil.
