Did you know, according to the World Health Organization (WHO), we should weekly consume one to two portions of fish as it is packed with omega-3 fatty acids that are synonymous with good health. However, if you do not enjoy eating fish, fish oils are a great alternative to consider.
Fish oil is extracted from fish tissue in the form of oil or fat. Though it is commonly derived from oily fish, for instance, anchovies, herring, mackerel and tuna, it can also be made using fish liver. After all, these supplements contain many health benefits that include improving heart, hair and skin health.
What Are the Benefits of Fish Oil Supplements?
If you are wondering why you should take fish oil supplements, then keep reading. In this article, we will enlighten you with knowledge about how fish oil supplements benefit you as well as how you can make a smart decision when buying these supplements.
Fish Oil Supplements and Heart Disease
Fish oil supplements are excellent for promoting good cholesterol, also known as High-density lipoprotein cholesterol. It can even lower triglycerides levels, as well as help, reduce blood pressure when consumed in small doses. This potent supplement can also prevent plaque buildup, which is the common cause of the hardening of arteries.
Fish Oil Weight Loss
When taken in conjunction with exercise and a healthy diet, fish oil supplements can help shed a few unwanted pounds. Lowering obesity also ensures good heart health. Individuals who follow a diet plan can benefit from this supplement, as it helps reduce hunger pangs and keeps you full for longer.
Fish Oil Supplement for Metabolism
Your metabolic rate determines how many calories you burn daily. Therefore, a high metabolic rate allows you to burn off calories and lose weight faster. Fish oil helps boost metabolism, which aids weight loss.
Fish Oil Supplement for Inflammation
Did you know chronic inflammation can lead to depression, diabetes, heart disease and even obesity? Since fish oil is rich in anti-inflammatory attributes, it can help reduce chronic inflammation.
Fish Oil Supplement Benefits for Skin and Hair
Nutritionists all over the world recommend a diet rich in fatty fish for good skin health. Omega-3 fatty acids found in fish nourish hair follicles and help protect the skin against sun damage. It is also great for diminishing acne and reducing the signs of fine lines and wrinkles.
Did you know fatty acid deficiency can lead to hair fall and hair color changes? If that is not enough, fish oil supplements promote luminosity and lower the chances of breakage. Therefore, adding it to your diet can boost hair health.
Fish Oil Supplements and Fatty Liver
Fat can accumulate within your liver and lead to non-alcoholic fatty liver disease. Fish oil supplements can potentially aid the reduction of fat within your liver.
How to Choose Fish Oil Supplement?
Now that you know the many fish oil supplement benefits, let us dive into how you can make a sound decision when picking the right supplement.
Consult Your Healthcare Provider
Before taking any supplements, it is essential to consult your healthcare provider. A professional can best guide you if fish oil supplements will suit you depending on your medical history. This is imperative as, in some cases, a high dose can lead to blood thinning. Furthermore, it can also lead to bleeding in individuals who take medications, which can potentially have a similar impact on the body. For instance, vitamin E and aspirin.
For healthy individuals, 400 to 500 milligrams per day of DHA and EPA in fish oil supplements can compare to WHO’s recommended one to two serving of fatty fish per week. However, this is not recommended for adults with a heart disease history. Therefore, your doctor can best guide you.
Choose a Brand You Trust
As with any dietary supplement, when choosing a fish oil, one should buy from a reputable company. Often, brands make big claims and present incorrect product labels, which can be misleading for consumers. Therefore, it is essential to ensure you only buy top-notch products that are transparent with their ingredients and work well. You can even check online if a supplement is all that it claims to be.
Since there is a risk of fish oil contamination due to toxins, experts recommend selecting safe and effective brands that have passed not only the purity test but also meet label accuracy. In this case, the more expensive the supplement, the better the quality is not always guaranteed.
We cannot stress the importance of reading labels enough. Therefore, we have made a list of ingredients you should keep an eye out for when buying fish oil supplements.
Omega-3 Content: Before making a purchase, be sure to check the actual omega-3 content present in the capsules. This information will be available on the supplement facts list. As a rule of thumb, add both DHA and EPA to see the actual dose you are getting. One gram equals 1,000 milligrams. Often you will see labels making much bigger claims of total milligrams of full fish oil on the front of the pack itself. This can be daunting for the average consumer, as this number represents the total amount of oil present and can be misunderstood for omega-3 content, especially when the consumer is in a hurry or does not check the ingredients carefully.
Serving Size: It is vital to read serving size, as some packs may say that a single dose contains a particular amount of omega-3s, but it may be present in more than one pill, this could even go up to six pills. That’s right. Who wants to consume that many capsules on the regular? Hence, it is best to read the fine print and get a dosage that correlates with maximum one to two pills.
Where to Buy Fish Oil Supplements?
These supplements are readily available over the counter at most leading grocery stores. If you prefer shopping online, you can do that as well, since most e-stores carry fish oil supplements.