The Booming Benefits of Fish Oil, Side Effects, Dosage, Reviews, and Whether You Should Eat It With Soybean Lecithin
Fish oil supplements are commonly known as Omega-3 and are very popular with both adults and kids. You can even find them for dogs and pets!
These supplements can come in liquid, capsule, or pill form.
What Are Fish Oil and Fish Oil Supplements?
Fish oil is fat or oil that is extracted from fish tissue and contains healthy Omega-3 fatty acids. It is usually extracted from oily fish (or fatty fish that has lots of fat tissues) such as:
- Herring
- Tuna
- Anchovies
- Salmon
- Livers of certain fish, such as codfish (cod liver oil)
Doctors and dieticians recommend eating at least 1-2 portions of fish weekly so that we can absorb the benefits of fish, but if you do not eat fish often, you can take fish oil supplements that contain the fatty substance.
Omega-3 from fish (known as eicosapentaenoic acid (EPA) or docosahexaenoic acid (DHA)) has more health benefits than Omega-3 from plants (mostly alpha-linolenic acid (ALA)). EPA and DHA have many more health benefits than plant-based Omega-3.
Many of us are aware of popular liquid fish oil like Scott’s Emulsion, and many other different brands and different types, like salmon oil, cod oil, and more.
So, what are their main benefits?
What Are the Benefits of Fish Oil and Omega-3?
There are numerous studies on the benefits of eating fish oil that is rich in Omega-3. Here are some benefits of eating them daily:
- Enhances heart health to prevent heart diseases
- Improve brain functions and reduce symptoms of depression
- Support weight loss
- Support bone strength
- Helps in eye health
- Improves healthy skin
- Supports pregnancy and fetus development
- Helps in infant, toddler, and child growth, reduces ADHD and other behavioural problems
- Reduces asthma and allergy risks for children and infants
- Aids in reducing inflammation
- Reduces mental ageing and decline
Let us explain the details of these benefits in future updates.
1. Heart Health
Fish oil has been strongly recognised to benefit heart health because it:
- Increases good HDL cholesterol
- Lowers triglycerides by 15-30%
- Reduces blood pressure in people suffering from high blood pressure
- Prevents plaque formation in arteries and hardening
- Reduces fatal arrhythmia (abnormal heartbeat that can cause heart attacks)
2. Improve Memory Brain Functions and Reduces Symptoms of Depression
Fish oil has been shown to have a positive impact on our memory and brain function, especially for people who are suffering from memory loss and depression. Research has revealed that fish oil has the most benefits on people who are starting to show poor brain and mental health.
Omega-3 helps to improve symptoms and mental function, such as causing better memory. People with mild cognitive impairment (MCI) would benefit most from fish oils supplement. However, once the decline reaches a late stage such as Alzheimer’s disease, it would be not useful anymore.
3. Support Weight Loss
Eating more fish oil can help you to lose weight by reducing hunger and appetite. In a study, healthy people who consumed fish oil reported feeling fuller after a meal compared to those who did not.
However, the studies are not universal and seem to show that fish oils work better in obese people. Some studies show that obese have more hormones that induce the feeling of fullness s after eating Omega-3 compared to non-obese people at www.wellspringcbd.com.
Hence, it is possible for fish oil supplements to help in weight loss, depending on your health status and diet.
4. Support Bone Strength and Joint Health
Fish oils can improve joints and bone strength by improving the amount of calcium in your bones. Research has shown that this helps to treat arthritis and reduce the risks of osteoporosis.
5. DHA Helps in Eye Health
Fish oil is made of docosahexaenoic acid (DHA), which is actually made up of 60% of our eyes, the retina. It forms an essential part of our vision health and getting an ample supply of fish oil helps to reduce eye problems and macular degeneration.
This will help to reduce vision problems and complications in our eyes.
6. DHA and EPA Improve Healthy Skin
Similarly, as DHA is part of our retinas in our eyes, it is also an essential part of our skin. You may have seen skincare commercials highlighting the DHA concentration of their creams.
DHA helps to repair and maintain the cell membranes of our skin. This allows the skin to combat ageing and enables it to have soft and wrinkle-free smooth skin.
The other component of fish oil, eicosapentaenoic acid (EPA), also helps to maintain glowing smooth skin. It helps to hydrate your skin, keeping it moist and managing skin oil production.
It prevents little red bumps or hyperkeratinization of hair follicles. It also helps to fight ageing and reduce the possibility of acne.
Another important benefit is how EPA helps to prevent UV damage from the sun as it blocks the collagen damage in your skin due to sunlight.
7. Support Your Pregnancy With DHA
The various components of fish oil are essential in brain formation and development in infants and fetus developing in the mothers. The brain needs polyunsaturated fatty acids, and DHA helps. This is why also many infant milk formulas will have DHA added to them.
There are some benefits for pregnant women:
- Reduced risk of developmental delay
- Reduce chances of children with ADHD, autism, and cerebral palsy
- Better communication and social skills
- Better intelligence and brain function
8. Helps in Infant, Toddler, and Child Growth, and Reduces Behavioral Problems Like ADHD
Children may grow up with some behavioural issues. Several studies have discovered that children suffering from Attention Deficit Hyperactivity Disorder (ADHD) tend to have lower levels of Omega-3 in their blood compared to healthy children.
An increased intake of fish oils may help to improve attention deficits and help children focus. Many studies and found that these supplements reduce ADHD, as well as the symptoms of aggression, restlessness, hyperactivity, impulsiveness, and more.
9. Reduce Asthma and Allergy Risks for Children and Infants
Many people living in urbanised cities have reported higher asthma and pollen allergy in children. There are several studies that show that asthma and allergy incidents are lower for children that have a diet rich in Omega-3s.
Many children with a healthy diet tend to outgrow their childhood asthma and cope well with their allergies.
10. Aids in Reducing Inflammation
Similar to reducing asthma, inflammation has been studied to be greatly reduced with the benefits of a diet rich in fish. This is because fish oil has anti-inflammatory properties and can reduce the symptoms of chronic inflammation.
People may suffer from numerous chronic inflammation affecting their health:
- Diabetes
- Heart problems
- Weight problems like obesity
- Depression, stress
- Rheumatoid arthritis, painful joints
It also counters inflammatory diseases effectively.
11. Reduce Mental Ageing and Decline
Fish oils have been studied to help with mild cognitive impairment (MCI), and assist in slowing down mental declines. The brain is made out of 40% polyunsaturated fatty acids and DHA is essential. Having fish oil supplements will assist in reducing memory loss, mental aging as well.
What Do I Eat With Fish Oils to Improve Absorption?
According to a study in 2016, lecithin from soybeans is known to increase the absorption of good Omega-3 so it is a popular trend to eat fish oil and lecithin supplements together.
As lecithin has its own health benefits like improving mental brain function and memory abilities, many adults take fish oil supplements with lecithin for better effects.
What Is Lecithin, and Why Should I Eat Lecithin With Fish Oil?
Lecithin is a fatty acid found in vegetable oil such as soybeans. It is essential to every living cells in the body and a liquid with mostly choline, but also includes inositol, phosphorus, and linoleic acid.
Lecithin may help protect against certain cardiovascular problems, improve brain function, help keep the liver and kidneys healthy, and may help prevent arteriosclerosis.
Choline is needed to produce the neurotransmitter acetylcholine, support healthy memory, brain function, and nerve function.
Note that excessive lecithin consumption is bad for you too, so follow the dosage instructions as dictated in the supplement label. Seek a medical professional’s help if you’re not certain.
