Why is fish oil useful and when does it become harmful?

What are the benefits of fish oil

Fish oil contains up to 30% omega-3. These fatty acids are indispensable: they are necessary for the body, but it does not know how to synthesize them on its own. Therefore, he must receive them with food.

It was with this background that omega-3 acids were introduced A fish a day, keeps the cardiologist away! - A review of the effect of omega-3 fatty acids in the cardiovascular system in international medical guidelines for the prevention and treatment of cardiovascular diseases. And this is one of the reasons why the same Americans spend Fish oil: friend or foe? for fish oil more than a billion dollars a year.

1. Fish Oil Possibly Improves Heart Health

Various scientists have established Accumulated evidence on fish consumption and coronary heart disease mortality: a meta-analysis of cohort studies. a clear relationship: the more often a person eats fish, the less risk of having heart disease.

True, in 2018, the authoritative research organization Cochrane questioned Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease in this. A review of 79 randomized controlled trials (RCTs) found that there was no significant difference in heart and blood vessel health between people who ate fatty fish or took omega-3s and those who ignored them.

However, Cochrane representatives do not exclude that they will change their minds, because new research is being carried out constantly. So the reputation of fish oil as a savior from cardiovascular disease could soon be restored.

2. Supports mental health

The brain is almost 60% fat, most of which is associated with omega-3. Therefore, scientists suggest that omega-3 acids are required Polyunsaturated fatty acids and their metabolites in brain function and disease. for the normal operation of gray matter.

There are studies that prove the Longer-term outcome in the prevention of psychotic disorders by the Vienna omega-3 study.: Taking fish oil reduces the likelihood of mental disorders in people at risk. And higher doses of the same fat reduce the symptoms of bipolar disorder Reduced mania and depression in juvenile bipolar disorder associated with long-chain omega-3 polyunsaturated fatty acid supplementation. and schizophrenia Omega-3 fatty acid supplementation in schizophrenic patients.

3. Helps you lose weight

Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors., as well as doing sports three times a week for 45 minutes.

4. Possibly Supports Eye Health

People who are deficient in omega-3 are known to be more likely to Circulating omega-3 Fatty acids and neovascular age-related macular degeneration. face age-related visual impairment. However, there is not enough research on this matter yet.

5. Reduces blood pressure

According to the Omega-3 Fatty Acids: A Natural Way to Lower Blood Pressure at the Cleveland Clinic, omega-3 fatty acids lower blood pressure just as effectively as lifestyle changes such as exercise or reducing salt intake. And this is good news for those suffering from hypertension.

6. Possesses anti-inflammatory properties

Normally, inflammation is even beneficial: this is how the immune system fights infections. But lingering, chronic inflammation is definitely harmful. They are often responsible for the development of obesity, diabetes, heart disease, rheumatoid arthritis, asthma …

Fish oil slows down the inflammatory processes of n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. and helps relieve their symptoms.

7. Eases depression

Taking fish oil significantly improves short-term supplementation of acute long-chain omega-3 polyunsaturated fatty acids may alter depression status and decrease symptomology among young adults with depression: A preliminary randomized and placebo controlled trial well-being of people suffering from depression. Moreover, in 67% of participants in one of the studies, the symptoms of this mental disorder after a course of omega-3s almost completely disappeared.

8. Improves skin condition

Omega-3 fatty acids are actively involved in the metabolism of the epidermis. If there are not enough of them, the skin begins to lose moisture, peel off, it is easier to irritate and become infected.

Fish oil helps keep skin healthy. In addition, it improves psoriasis A double-blind, randomized, placebo-controlled trial of fish oil in psoriasis. …

What is the harm of fish oil

In the pursuit of benefits, it is important not to overdo it. Excess fish oil can be almost as harmful as a lack.

1. Fish oil increases blood sugar

Small study Elevated plasma glucose and lowered triglyceride levels from omega-3 fatty acid supplementation in type II diabetes. showed that taking 8 g of omega-3 fatty acids per day leads to an increase in blood glucose levels by 22%. True, this only applies to people with type II diabetes - others were not examined.

2. Increases the risk of bleeding

Taking 640 mg or more of omega-3 per day can Effects of omega-3 polyunsaturated fatty acids on platelet function in healthy subjects and subjects with cardiovascular disease. reduce blood clotting in healthy adults. And in adolescents who take 1 to 5 g of fish oil daily, the Increased incidence of epistaxis in adolescents with familial hypercholesterolemia treated with fish oil increases the risk of nosebleeds.

3. Reduces pressure

What is good for hypertensive patients is bad for hypotensive patients. If your problem is low blood pressure, be careful with fish oil Does fish oil lower blood pressure? A meta-analysis of controlled trials. as it can make you feel worse.

4. Causes diarrhea

Diarrhea is one of the most common side effects of fish oil in the Overview of Omega-3 Fatty Acid Therapies.

5. Leads to heartburn

As well as belching and stomach discomfort. This side effect is common in Omega-3 Supplements. Therefore, if you are prone to acid reflux, you should be careful with the use of fish oil.

6. Possibly provokes a stroke

A diet high in fish oil increases Dietary supplementation of omega-3 polyunsaturated fatty acids worsens forelimb motor function after intracerebral hemorrhage in rats. the risk of hemorrhagic stroke in rats. In humans, this relationship has not yet been established, but research is still ongoing, and the risk should not be neglected.

So to drink fish oil or not to drink?

To be healthy, it is enough Fish and shellfish to eat 140-280 g of fatty fish per week. If you have less of it in your diet, you can take additional omega-3.

How much is a slippery question. Doctors have not decided on the exact values of the daily value of fish oil. They only make assumptions. So, according to the Omega-3 Fatty Acids of the American National Institutes of Health, men should consume 1.6 g of omega-3 fatty acids per day, and women - 1.1 g.

But it is wiser to choose the dosage not on your own, but together with a therapist who is aware of the peculiarities of your health, diet and lifestyle in general. This will maximize the benefits of fish oil and do without harm.