Benefits of Fish oil Supplements

June’s Dietary Supplement is Fish Oil
What is it and why should we take it ?

Fish oil is usually extracted from oily fish, such as herring, tuna, sardines, anchovies, and mackerel and is one of the most commonly consumed dietary supplements.

The World Health Organization (WHO) recommends eating 1–2 portions of fish per week. because the omega-3 fatty acids in fish provide many healthy benefits including protection against a number of diseases. Therefore if you don’t consume a lot of oily fish in your diet, taking a fish oil supplement can really help you get enough omega-3s.

It’s also important to note that the types of omega-3s found in fish oil have greater health benefits than those in some plant sources.The main omega-3s in fish oil being eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the omega-3 in plant sources is mainly alpha-linolenic acid (ALA).

Help with the prevention of Heart Disease
Heart disease is the leading cause of death worldwide. Studies show that people who eat a lot of fish have much lower rates of heart disease Consuming fish oil can increase levels of “good” HDL cholesterol and help reduce blood pressure in people with elevated levels.
It may also prevent the plaques that cause your arteries to harden and reduce fatal arrhythmia events.
Can help treat Certain Mental Disorders
Your brain is made up of nearly 60% fat, and much of this fat is omega-3 fatty acids. There have been studies that suggest people with certain mental disorders have lower omega-3 blood levels and that fish oil supplements can help prevent the onset or reduce the chances of schizophrenia, depression and bipolar disorder

Also as you age, your brain function slows down, and your risk of Alzheimer’s disease increases. Fish oil supplements — especially EPA-rich ones — may help with a slower decline in brain function in old age. There have been some studies to support this which have shown that fish oil may help to improve memory in healthy, older adults

May help support Eye Health
Like your brain, your eyes rely on omega-3 fats. Evidence shows that people who don’t get enough omega-3s have a greater risk of eye diseases . Also as we know eye health begins to decline in old age. This can even lead to age-related macular degeneration (AMD). Eating fish is linked to a reduced risk of AMD and studies have found that consuming a high dose of fish oil for 19 weeks improved vision in all AMD patients.
May Reduce Inflammation
We hear a great deal about Inflammation but what exactly is it? It is in fact your immune system’s way of fighting infection and treating injuries. However, chronic inflammation can be associated with serious illnesses, such as obesity, diabetes, depression, and heart disease Therefore reducing inflammation can help treat the symptoms of these serious diseases.

Fish oil has anti-inflammatory properties,and can reduce the production of inflammatory molecules called cytokines. Moreover, fish oil supplements can significantly reduce joint pain, stiffness, with conditions such as rheumatoid arthritis.

Supports Healthy Skin
Your skin is the largest organ in your body, and it contains a lot of omega-3 fatty acids that can decline throughout your life, especially during old age or after too much sun exposure.
Fish oil can help maintain a healthy skin and also combat disorders such as psoriasis and dermatitis.
Is beneficial during Pregnancy.
Omega-3s are essential for early growth and development Therefore, it’s important for mothers to get enough omega-3s during pregnancy and while they are breastfeeding..
Also fish oil supplements in mothers or infants may improve hand-eye coordination, although their effect on learning and IQ is unclear.

Can Reduce Liver Fat
Most of the fat in your body is processed by your liver which can also play a role in weight gain even leading to obesity. Fish oil supplements can improve liver function and inflammation, which may help reduce symptoms of NAFLD (non-alcoholic fatty liver disease) and the amount of fat in your liver.

In Children it may Improve Attention and Reduce Hyperactivity
Behavioral disorders in children can interfere with learning and development.
More and more such as (ADHD) are being recognised and involve hyperactivity and inattention.Given that omega-3s make up a significant proportion of the brain, getting enough of them may be important for preventing behavioral disorders in early lifeFish oil supplements may improve perceived hyperactivity, inattention, impulsiveness, and aggression in children. This may benefit early life learning ).

May Improve Asthma Symptoms and Allergy Risk
Asthma, which can cause swelling in the lungs and shortness of breath, is becoming much more common in infants.
A number of studies including one of nearly 100,000 people showed that fish oil may reduce asthma symptoms, especially in early life reducing the risk of asthma in children by 24–29% Furthermore, fish oil supplements in pregnant mothers may reduce the risk of allergies in infants.
May Improve Bone Health
During old age, bones can begin to lose their essential minerals, making them more likely to break. This can lead to conditions like osteoporosis and osteoarthritis.

Calcium and vitamin D are very important for bone health but some studies suggest that omega-3 fatty acids can also be beneficial as people with higher omega-3 intakes and blood levels have been found to have better bone mineral density.

How to Supplement
If you do not eat 1–2 portions of oily fish per week, you may want to consider taking a fish oil supplement. Dosage recommendations vary depending on your age and health.
WHO recommends a daily intake of 0.2–0.5 grams (200–500 mg) of combined EPA and DHA. However, it may be necessary to increase the dosage if you are pregnant, nursing, or at risk of heart disease. .

Fish oil supplements come in a number of forms, including ethyl esters (EE), triglycerides (TG), reformed triglycerides (rTG), free fatty acids (FFA) and phospholipids (PL).
Your body doesn’t absorb ethyl esters as well as others, so opt for those instead.

Many supplements contain up to 1,000 mg of fish oil per serving — but only 300 mg of EPA and DHA. Try to choose a supplement that contains at least 500 mg of EPA and DHA per 1,000 mg of fish oil.

Omega-3 fatty acids are prone to oxidation, which makes them go rancid.
To avoid this, you can choose a supplement that contains an antioxidant, such as vitamin E Also, keep your supplements away from light — ideally in the refrigerator.
Don’t use a fish oil supplement that has a rancid smell or is out of date.