Fish Oil
What is fish oil good for? - About Health | Blog
Fish Oil
Fish oil is extracted from the tissue of certain species of oily fish. It is known for being rich in omega-3 fatty acids and is often taken as a health supplement to support the health of your heart, joints, and more. Fish oil can be purchased in liquid form or as capsules. Many people prefer to buy fish oil in capsules as it is more convenient for storage, contains a standardised dosage, and can be more palatable than swallowing the oil directly.
Polyunsaturated fats and omega-3 fatty acids
Omega-3 fatty acids are a type of polyunsaturated fat. As the human body is unable to manufacture polyunsaturated fats, it is important to include them in a healthy diet. Common sources of omega-3 include fish such as salmon, anchovies, and mackerel, as well as soybeans, walnuts, flax seeds, and chia seeds.
There are three types of omega-3 fatty acids:
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DHA (docosahexaenoic acid)
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EPA (eicosapentaenoic acid)
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ALA (alpha-linolenic acid)
ALA is an essential fatty acid, meaning that the human body does not contain the enzymes required to synthesise it and therefore ALA must be consumed through plant foods included in the diet. Most DHA and EPA must also be consumed through eating oily fish, although the human body does have the capability to convert ALA into EPA and subsequently DHA, in small doses.
Omega-3 supplements
If you are unable to get enough omega-3 through food, consider supplementing your diet with omega-3 supplements. Because omega-3 is only found in certain foods and varies greatly between different species of plants and fish, many people struggle to consume the recommended intake of omega-3 through diet alone. There are a variety of omega-3 and fish oil supplements that can be bought from pharmacies, supermarkets, health shops, and online stores.
How to choose your fish oil tablets
With many brands available, choosing the right supplement can be overwhelming. Here are some things to consider:
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Capsule vs. liquid form
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Expiry date
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Amount of EPA and DHA per serving (rather than just total oil content)
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Sustainability and sourcing information
If you're unsure how to read supplement labels, it’s a good idea to speak with a pharmacist or healthcare professional.
Omega-3 evidence
Scientific research is ongoing, but omega-3 fatty acids have been widely studied for their role in supporting various aspects of general health. Omega-3 intake has been linked with:
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Supporting heart and cardiovascular health
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Supporting joint comfort and mobility
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Supporting skin hydration and general skin health
More research is needed to fully understand the extent of these benefits, and individual responses may vary.
Potential side effects of fish oil supplements
Omega-3 supplements are generally well tolerated when taken as directed. Mild side effects may include a fishy aftertaste, nausea, or mild digestive discomfort in some individuals.
Precautions and Considerations
Omega-3 supplements may not be suitable for everyone. If you are pregnant, nursing, have a seafood allergy, or are taking medication, it's best to consult your healthcare provider before starting any new supplement.
Although the risk of an allergic reaction is considered low due to purification processes, those with fish allergies should still exercise caution and seek professional advice.
Final Thoughts
Omega-3 is an important nutrient for overall wellbeing. Whether through diet or supplementation, ensuring you're getting enough of this essential fat can help support everyday health.
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