Making sure you’re consuming all the natural oils and minerals the body requires is a big part of living a healthy life. One such source is fish oil, which is one the most commonly used natural oils that help with heart health and a host of other things. It’s rich in omega-3 fatty acids, which are very important for good health.
Fish oil is an especially powerful element that helps with reducing inflammation, boosting brain function and improving joint health, skin health and moods. It’s known to help with cognitive diseases like Alzheimer’s and other forms of cognitive decline. Read on to understand its benefits, how it works and how safe it is to consume.
Highlights
- Fish oil helps reduce inflammation, boost brain function and improve joint health, skin health and mood,
- Some healthy sources of omega-3s include oily fish such as tuna, sardines and salmon, other seafood such as shrimp and oysters, eggs—especially those fortified with omega-3—fish liver oils such as cod liver oil and vegetable-based alternatives to fish oil such as walnuts, soybean oil, canola oil, chia seeds, flaxseed oil and kidney beans,
- The side effects of fish oil occur when people take too high a dose in a day, which is more than 5 grams per day. The more you take, the more you may experience its side effects. The most common side effects include nausea, diarrhoea, heartburn, belching fish-like aftertaste and abdominal pain.
What is fish oil?
Fish oil is the oil or fat extracted from the tissues of oily fish like anchovies, mackerel, herring and tuna. Oils like cod liver oil, which are produced in the livers of other fish, are different from fish oil. The World Health Organisation (WHO) recommends eating 1-2 portions of fish per week since the omega-3 fatty acids in fish provide several health benefits and protect against a number of diseases.
Around 30% of fish oil is made up of omega-3, and the remaining 70% is made up of other fats. Fish oil also contains some vitamins A and D. The omega-3s found in fish oil have larger health benefits than the omega-3s found in some plant sources. The main types of omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the type found in plant sources is known as alpha-linolenic acid (ALA).
ALA is essentially a fatty acid, but EPA and DHA have many more health benefits. It’s also important to get the right intake of omega-3s because a distorted ratio of fatty acids may contribute to numerous diseases. Some healthy sources of omega-3s include oily fish such as tuna, sardines and salmon, other seafood such as shrimp and oysters, eggs—especially those fortified with omega-3—fish liver oils such as cod liver oil, and vegetable-based alternatives to fish oil such as walnuts, soybean oil, canola oil, chia seeds, flaxseed oil and kidney beans.
What are the benefits of fish oil?
Some of the benefits of fish oil are listed below. However, it’s important to note that further research is needed to determine the extent of the effectiveness of fish oil in helping with the conditions mentioned below.
May support heart health: Heart disease is the leading cause of death globally. Studies have shown that people who eat a lot of fish have a much lower rate of heart disease. Multiple risk factors for heart disease appear to be reduced by the consumption of fish or fish oil.
Fish and fish oil, even in small doses, may also increase levels of HDL (good) cholesterol and reduce LDL (bad) cholesterol, triglycerides (by 15-30%) and blood pressure. It may prevent a build-up of plaque that causes arteries to harden and help make arterial plaques more stable and safer in those who already have them.
May help with mental health and associated conditions: The human brain is made up of nearly 60% fat, and much of this fat is omega-3 fatty acids, making them essential for typical brain function. According to a study, people with certain mental health conditions discussed below have lower omega-3 blood levels.
Research suggests that omega-3s can prevent the onset or improve the symptoms of these mental health conditions and reduce the chances of psychotic disorders in those at risk. Higher doses of fish oil can help reduce some symptoms of both schizophrenia and bipolar disorder.
Fish oil may also be useful in treating depression; studies suggest that either a deficiency of omega-3 fatty acids or an imbalance in the ratio of omega-6 and omega-3 fatty acids in the brain may be linked to increased rates of depression.
Some well-designed studies, albeit small, show that a higher dose of fish oil can be used in addition to antidepressant therapy and where antidepressant medication is used to treat a major depressive disorder, some anxiety disorders and some chronic pain conditions. High fish oil doses also help manage some addictions.
May help with premenstrual syndrome (PMS): PMS can cause both physical and mental symptoms such as changes in mood, tender breasts, fatigue, irritability, depression, food cravings and so on. Omega-3 fatty acids could effectively reduce the severity of PMS symptoms, including both somatic and psychological symptoms.
May contribute to better eye health: Like the brain, the eyes, too, rely on omega-3 fats. Studies show that people who don’t receive enough omega-3s are at a greater risk of eye diseases. Eye health declines as you age, which can sometimes lead to age-related macular degeneration (AMD). Eating fish is linked to a reduced risk of AMD.
An older study, albeit a small one, found that a high dose of fish oil for 19 weeks improved vision in people with AMD. In 2013, two larger studies examined the combined effects of omega-3s and other nutrients on AMD, and while one study showed a positive effect, the other found no effect. More research is needed in this area to determine better results.
May reduce inflammation: Inflammation is our immune system’s way of treating injuries and infections, but chronic inflammation could be indicative of more serious health conditions like diabetes, obesity, heart disease and depression. Reducing inflammation can help treat the symptoms of these diseases. Because fish oil has anti-inflammatory properties, it may help treat conditions involving chronic inflammation.
In two older studies—one involving people with obesity and the other involving people experiencing stress—fish oil was found to reduce the production and gene expression of inflammatory molecules called cytokines. Fish oil can help reduce joint pain and stiffness in people with rheumatoid arthritis.
May support healthy skin: The skin is the largest organ in the human body and contains a lot of omega-3 fatty acids. Skin health can decline through life, especially during old age or after much exposure to the sun. In addition to keeping your skin healthy, fish oil can also be beneficial in treating a number of skin disorders, including dermatitis and psoriasis—a condition in which skin cells build up and form scales and dry, itchy patches.
May support pregnancy and early life: Omega-3s are essential for development and early growth; therefore, it’s important for women to get enough of them during pregnancy and while breastfeeding. Fish oil also helps with foetal brain development and may help improve infant visual development and reduce the risk of allergies.
May reduce liver fat: The liver processes most of the fat in the body and can play a role in weight gain. Liver disease is increasingly common, particularly nonalcoholic fatty liver disease, in which fat accumulates in your liver. Fish oil can help improve liver function and reduce inflammation, which, in turn, can help reduce the amount of fat in the liver.
May improve hyperactivity and attention in children: Various neurodevelopmental conditions in children, such as attention deficit hyperactivity disorder (ADHD), involve inattention and hyperactivity. Omega-3s make up a large portion of the brain, and getting enough of them may be important in preventing these conditions early in life. Fish oil may even contribute to improving perceived inattention, hyperactivity, aggression and impulsiveness in children and may benefit early life learning.
May help with memory and prevent symptoms of mental decline: With age, brain function slows down, and the risk of Alzheimer’s may become more pronounced. People who eat more fish tend to experience a slower decline in brain function in old age. Some small studies have shown that fish oil may improve memory in older adults.
May improve allergy risk and asthma symptoms: Asthma can cause swelling in the lungs and shortness of breath and is increasingly becoming more common in infants. Some studies show that fish oil may reduce asthma symptoms, especially in early life. An older review found that in nearly 100,000 people, a mother’s intake of fish or omega-3 reduced the risk of asthma in children by 24-29%.
May improve bone health: As you age, your bones can lose their essential minerals, becoming brittle and more prone to breaking. This can lead to conditions like osteoarthritis and osteoporosis. Calcium and vitamin D are essential for bone health, and so are omega-3 fatty acids. Some studies show that people with high omega-3 intake may have better bone density.
May help with weight loss and staying physically fit: Fish oil is known to reduce inflammation which, in turn, can help in reducing oxidative stress, thereby increasing metabolism and helping with weight loss. The good fats in fish oil help stimulate muscle protein growth, improve muscle mass—even in sedentary older adults—and bolster resistance training-induced increases in muscle strength. Some research has shown that fish oil may also indirectly affect weight management by lighting up areas of the brain that control food intake.
How does fish oil work?
Fish oil helps reduce triglycerides (mentioned above) by reducing the amount of liver triglyceride-rich VLDL (very low-density lipoprotein) production. It also reduces post-meal triglycerides by boosting the rate at which triglyceride-rich chylomicrons (a droplet of fat present in the blood or lymph after absorption from the small intestine) are removed.
Fish oil may also reduce blood pressure by increasing nitric oxide availability and relaxing smooth muscle. It has an anti-inflammatory effect partially due to its ability to affect the shifting balance between inflammatory and anti-inflammatory signalling, which affects cell membranes.
Who should and shouldn’t consume fish oil?
The dosage recommendations of the aforementioned omega-3 fatty acids—EPA and DHA—vary according to age and health. For adults, WHO recommends a daily intake of 1.1-1.6 grams of omega-3 fatty acids. It may be necessary to increase the dosage if you’re nursing, pregnant or at risk of heart disease.
The side effects of fish oil occur when people take too high a dose in a day, which is more than 5 grams per day. The more you take, the more you may experience side effects. The most common side effects include nausea, diarrhoea, heartburn, belching fish-like aftertaste and abdominal pain. Additionally, according to the National Center for Complementary and Integrative Medicine, it’s not yet fully known if people who are allergic to seafood can safely take fish oil.
One way to test the quality of your fish oil is by its smell and taste. Fish oil should not taste or smell “fishy.” If it does, it indicates that the oil is starting to degrade and has become rancid.
Fish oil can also have a blood thinning effect, increasing the risk of bleeding, especially when combined with other blood thinners like aspirin, garlic, ginger, ginseng, ginkgo or turmeric. Fish oil can also interact with some prescription medicines at times.
Working with a medical professional is recommended to determine the right dosage of fish oil for your body’s specific requirements.
Conclusion
Fish oil, replete with omega-3 fatty acids, is a highly beneficial natural oil that helps with supporting heart health, bone health, eyesight, foetal development, memory and other conditions of mental decline, and helps with improving symptoms of premenstrual syndrome, healthy skin, pregnancy and early life development, among other things. It can naturally be found in both animal and plant sources.
WHO recommends an adult’s daily intake of 1.1-1.6 grams of omega-3 fatty acids. Side effects can happen if you take more than 5 grams of fish oil in a day (might vary from person to person). The most common side effects include nausea, diarrhoea, heartburn, belching fish-like aftertaste and abdominal pain. Fish oil can also have a blood thinning effect, so people who might be on prescription medicines or aspirin etc. and already run the risk of blood thinning need to be more cautious in its consumption.
Disclaimer:The contents of this article are for general information and educational purposes only. It neither provides any medical advice nor intends to substitute professional medical opinion on the treatment, diagnosis, prevention or alleviation of any disease, disorder or disability. Always consult with your doctor or qualified healthcare professional about your health condition and/or concerns and before undertaking a new health care regimen including making any dietary or lifestyle changes.
References
- 12 benefits of taking fish oil
- Omega-3 Fatty Acids and Cardiovascular Disease: Are There Benefits?
- Beneficial effects of omega-3 fatty acid supplementation in schizophrenia: possible mechanisms
- Long-chain omega-3 fatty acids for indicated prevention of psychotic disorders: a randomized, placebo-controlled trial
- An Overview of the Treatments for Depression
