Fish oil is perhaps the most commonly purchased and consumed dietary supplement. We'll explain what makes fish oil so healthy and what you should keep in mind when taking it.
At the end of the article there is a voucher for our Vegan Omega-3 waiting for you.
It’s worth reading on!
Fish oil is made from fish. Anything else?
What exactly is fish oil? As the name suggests, fish oil is the fat or oil extracted from fish tissue. It usually comes from fatty fish such as herring, tuna, mackerel or anchovies. But it can also be obtained from other types of fish. Fish oil contains a high proportion of omega-3 fatty acids.
Omega-3 fatty acids make up around 30 percent of fish oil. The other 70 percent consists of other fats. The oil usually also contains vitamins, especially vitamins A and D. So if you eat fish several times a week, you can theoretically cover your need for omega-3 fatty acids.
However, too much fish is not recommended because the seas are contaminated with heavy metals that can enter our bodies through food.
A brief excursion into omega-3 fatty acids
Omega-3 fatty acids are long-chain, polyunsaturated fatty acids. These include alpha-linolenic acid (ALA), which is an essential fatty acid. The body cannot produce ALA itself. It must therefore be ingested through food.
Other important omega-3 fatty acids are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They can be produced in the body from ALA - except in infants. However, the conversion rate in the body is very limited. Therefore, fish oil offers a great advantage here, as a study published in the journal Advances in Nutrition found.
Our Western diet has also replaced many of the omega-3 fatty acids with other fats, such as omega-6 fatty acids, a situation that contributes to many diseases.
We have compiled further interesting, scientifically based facts for you in our small series about omega-3 fatty acids:
- Omega-3 fatty acids: effects and foods
- Omega-3 deficiency: what are the consequences?
- Omega-3 foods: These are the best sources
Let’s take a look at the health benefits that fish oil can provide.
Fish oil could help with these diseases
There is promising evidence and evidence that shows a positive influence of fish oil in the treatment of the following symptoms and diseases.
Fish oil for cardiovascular diseases
According to the World Health Organization (WHO), cardiovascular diseases remain the leading cause of death worldwide.
Against this background, the results of a meta-study published in the journal Circulation are interesting: It shows that people who eat a lot of fish generally suffer less from these diseases.
But fish oil can do even more!
- According to a study published in the journal Diabetes Care, it is said to increase HDL cholesterol levels .
- Another study from 2011 found that fish oil appeared to reduce triglycerides by about 15 to 30 percent .
- It is also said to lower blood pressure in people with high blood pressure , according to research published in The Journal of Nutrition .
Fish oil for weight loss
Anyone with a body mass index (BMI) of more than 30 is considered obese. Just imagine: according to the Robert Koch Institute, two thirds of men (67 percent) and half of women (53 percent) in Germany are overweight. And as if that wasn't enough: a quarter of adults (23 percent of men and 24 percent of women) are even severely overweight (obese).
Obesity can significantly increase the risk of developing complications, including heart disease, type 2 diabetes and cancer.
Fish oil-based supplements can improve patients' body composition and, together with regular exercise, reduce risk factors for heart disease in obese people, as confirmed by this study published in The American Journal of Clinical Nutrition .
However, there are also studies that cannot confirm this effect.
Fish oil for chronic inflammation
Your immune system fights infections, pathogens and injuries through inflammation. But if this inflammation becomes chronic, it can become the cause of many diseases, such as obesity, diabetes, depression and heart disease, as an article in the journal Annual Review of Immunology shows.
Therefore, reducing inflammation can help alleviate the symptoms of these diseases. Fish oil in particular has anti-inflammatory properties that can help treat the symptoms of rheumatism, for example.
In rheumatoid arthritis, which causes joint pain and stiffness, the administration of fish oil has been able to significantly reduce the need for medication.
There is also clear evidence that fish oil plays a role in Crohn's disease prophylaxis, as an article in the German Medical Journal shows.
Possible improvement of asthma symptoms and allergy risks
Asthma is a chronic (i.e. long-lasting) and relapsing inflammatory disease of the airways that is becoming increasingly common in young children. There is hope that fish oil can reduce asthma symptoms, especially in early life.
In 2013, a study of nearly 100,000 people found that maternal intake of fish or omega-3 fatty acids appeared to reduce the risk of asthma in children by 24 to 29 percent.
As an article in the German Midwives' Journal - which refers to a study by the Copenhagen Studies on Asthma in Childhood Research Center (COPSAC) at the University of Copenhagen - explains, taking fish oil could reduce the risk of allergies in pregnant mothers in their infants.
Fish oil against mental decline
As we age, our cognitive abilities decline and the risk of Alzheimer's and other dementias increases. People who eat fish often have been shown to slow the decline in their brain function as they age.
However, this 2015 study criticizes the lack of definitive evidence that actually confirms its effectiveness.
Fish oil during pregnancy
Omega-3 fatty acids are essential for early growth and development, as confirmed by a study published in The American Journal of Clinical Nutrition . For this reason, it is important that mothers consume sufficient omega-3 fatty acids during pregnancy and while breastfeeding.
Taking fish oil supplements during pregnancy and breastfeeding may also improve the infant's visual development and reduce the risk of allergies.
Dosage and possible side effects
The European Food Safety Authority (EFSA) considers an intake of up to 5 grams of EPA and DHA (in combination) or 1.8 grams of EPA (individually) per day to be safe for adults.
The Global Organization for EPA & DHA Omega-3s recommends a daily intake of 0.2 to 0.5 grams (200 - 500 mg) of combined EPA and DHA. However, you may need to increase your dosage if you are pregnant, breastfeeding, or at risk for heart disease.
However, higher doses can alter the flow properties of the blood, prolong bleeding time and increase the risk of bleeding, as well as cause nausea and vomiting.
Increased caution is required when taking medication at the same time. For example, the use of high-dose omega-3 fatty acid products can increase the effect of anticoagulant medications such as acetylsalicylic acid (ASA).
Conclusion: Full health power from the sea
Omega-3 fatty acids have become an indispensable part of many people's diets. This is why fish oil is also becoming increasingly popular. Research shows that it has a positive influence on many of the body's processes.
The use of fish oil in the treatment of asthma, rheumatic diseases, inflammation and to support the heart and circulatory system is also promising.
A dietary supplement with fish oil can therefore be useful to meet the need for omega-3 fatty acids.
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