8 major benefits of fish oil! Best time to consume, side effects and intake information
Benefits of fish oil
Fish oil is rich in Omega-3, which can effectively lower blood pressure and blood lipids. How to choose the appropriate concentration of fish oil. What are the side effects of fish oil? Who should not take fish oil? Let us understand the benefits and contraindications of fish oil once.
The main components of fish oil
The core component of fish oil is Omega-3, a polyunsaturated fatty acid mainly composed of EPA and DHA. Since the human body is less efficient in synthesizing these ingredients, especially during pregnancy and infancy, timely supplementation of fish oil is of great benefit to health. It is recommended to supplement EPA and DHA at the same time for better results:
- EPA: Promotes metabolism, lowers triglycerides and has an anti-coagulant effect.
- DHA: helps the development of brain nerves, protects eyes from damage by strong light, and improves concentration.
Fish Oil Benefits and Advantages
Fish oil has several positive effects on cardiovascular health. For example, it can reduce the incidence of arrhythmia, lower blood pressure, and reduce atherosclerosis. In addition, fish oil also has anti-thrombotic and anti-inflammatory effects, and helps to lower triglycerides.
According to research by the Mayo Clinic in the United States, the benefits of fish oil include the following:
- Reduce triglycerides: EPA and DHA can reduce the synthesis of triglycerides in the liver and increase lipoprotein lipase in plasma.
- Lower blood pressure: Omega-3 can reduce the systolic blood pressure of hypertensive patients by an average of 4.5 mmHg.
- Reduce blood coagulation: EPA can inhibit platelet aggregation and activate the relaxing factors of vascular endothelial cells.
- Reduce the risk of stroke and heart failure: EPA can accelerate cholesterol metabolism, regulate blood lipids and blood cholesterol, and reduce the risk of cardiovascular disease.
- Reduces heart arrhythmias: Omega-3 may prevent heart arrhythmias caused by atrial fibrillation.
- Protect your eyes: The combination of DHA and lutein in fish oil can maintain eye health.
- Improve mood: EPA is believed to be associated with good mood.
- Promote metabolism and improve concentration: Office workers and those who eat out may consume too much processed food or trans fat. Timely supplementation with fish oil can help metabolism and adjust physical fitness.
Recommended intake of fish oil
The total amount of EPA and DHA that an average person consumes daily should not exceed 2 grams. If you need to take a larger amount, you should do so under the guidance of a physician.
The best time to take fish oil
Fish oil does not need to be taken at a specific time, but taking it with meals can improve absorption. Since fish oil needs to be taken for a long time to be effective, you can take it at a convenient recommended time for fish oil.
Who is not suitable to take fish oil?
The following five groups of people should avoid consuming fish oil: - People who are allergic to fish or shrimp: may cause urticaria or skin redness and swelling.
- People with abnormal coagulation function: increase the bleeding time.
- Expecting mothers: It is recommended to discuss with the doctor after 30 weeks.
- Those who are about to undergo surgery: Stop taking fish oil two weeks before surgery.
- Those taking antihypertensive drugs: This drug may have a synergistic effect with antihypertensive drugs.
Side Effects of Fish Oil
Fish oil may cause stomach burning, bloating, diarrhea, nausea, bad breath, burping, nosebleeds, allergic reactions, etc. Taking it after meals can reduce the occurrence of side effects. If you feel uncomfortable, consult a doctor immediately.
Interactions between fish oil and other substances
Fish oil should not be taken with calcium, fiber supplements and certain medications (such as aspirin, anticoagulants, birth control pills, and diet pills). Consult a medical professional before taking it.
Nutrients that work better when taken with fish oil
Fish oil can be consumed together with vitamins C, B, D, E and lutein, but it should be taken at different times from calcium supplements.
Four principles for choosing fish oil
Here are some things to keep in mind when buying fish oil: - Heavy metals and plasticizers: Give priority to fish oil extracted from small fish.
- Concentration: It is recommended to choose products with an EPA plus DHA concentration of more than 84%.
- Stability: Fish oil with stable quality is more durable in preservation. <a href=>Benefits of deep sea fish oil.
- Certification Marks: Choose products with COA and IFOS certification to ensure quality and source.
Through the above introduction, I hope it can help you better understand the benefits and contraindications of fish oil and choose the health supplement that suits you.