When it comes to oil supplements, we usually think of the commonly consumed oils – vegetable oil, coconut oil, sunflower oil, extra virgin coconut oil, etc. However, there is one oil that is loaded with health benefits that we should consider first, fish oil.
Fish oil is one of the healthiest oil supplements around the market. It may not be as common as the cooking oils mentioned above, but nevertheless, it is worth checking out.
What Is Fish Oil?
Fish oil is simply the fat or oil that is extracted from fish tissues. Normally, it is extracted from oily fish such as tuna, anchovies, herring, mackerel, and salmon. On some occasions, it comes from the livers of other fishes; one example is the cod liver oil.
Fish (hence the name fish oils) are loaded with omega-3 fatty acids, which are proven to be very helpful for our health, including added protection against major diseases. The World Health Organization (WHO) recommends we eat at least 1-2 portions of fish per week to get the omega-3 benefits it has.
If for some reason, you do not or cannot eat 1-2 servings of fish per week, fish oil is a great alternative to still get those omega-3 fatty acids.
Fish oil is made up of 30% omega-3 fatty acids and 70% other fat types. Aside from omega-3’s, fish oil usually contains some amount of Vitamin D and A as well.
It is important to note that omega-3s coming from fish have greater health benefits compared to omega-3s coming from plant sources.
Benefits Of Fish Oil Supplements
Fish oil is packed with lots of health benefits. There are five specific, science-backed health benefits that fish oils can provide to you.
1) Fish Oil Is Good For The Heart
Studies have shown that people who eat plenty of fish have a reduced risk of heart diseases such as a heart attack. Some benefits of fish oil for your heart include: increasing HDL or “good” cholesterol in your body, regulating blood pressure levels, lowering triglycerides, and preventing plaque, which hardens your arteries.
Although fish oils are very good for the heart, it does not guarantee that it will prevent heart diseases and stroke overall. It’s also noteworthy that, although fish oil can increase your “good” cholesterol, it does not appear to reduce the levels of LDL or “bad” cholesterol if you battle that.
2) Fish Oil Is Good For Weight Loss
Obesity is very bad for your health because it is one of the leading causes of major diseases such as heart disease, diabetes, stroke, depression, etc. Not only does it take a physical hit against your body, but obesity is also bad for your mental health because it can cause low self-esteem and confidence issues due to poor appearance.
If you are having some problems with your weight, fish oil can help you lose it if you also eat a healthy diet alongside supplementing. Some studies show that fish oil is a great partner for losing weight. However, you must stick to a proper diet and exercise to see results – fish oil will not magically do the trick for you!
3) Fish Oil Can Supplement Your Eye Health
Do you know that your eyes actually rely on omega-3 fats to stay healthy and in tip-top shape? Fish oil is very rich in omega-3, making it a great supplement for someone who has eye health problems.
Studies have also linked that eating fish can reduce the risk of AMD, age-related macular degeneration, an eye condition that, as the name suggests, develops as you age. Comparing fish to fish oil though, fish is shown to be more effective in reducing the risk of AMD than fish oils.
Nevertheless, fish oil can still help you with AMD if you cannot eat fish for some reason. Although, if you want to see effective results, you must take fish oils in relatively high dosages as shown in this one study.
4) Fish Oil Can Benefit Your Skin Health
If you want to maintain beautiful and glowing skin, you may want to add fish oil to your existing diet or supplement regime.
Your skin contains plenty of omega-3 acids, so it makes sense to say that fish oil and fish can support your skin health a lot. Because your skin is the largest organ in your body, consuming plenty of fish oil will benefit your skin a lot, aiding it from the inside out.
Your skin is primarily damaged either through aging or too much sun exposure. Aside from other skincare techniques and your overall health plan, you can keep your skin intact by consuming fish oil. Fish oil has also been proven to help with various skin disorders such as dermatitis and psoriasis.
5) It Can Help Reduce Inflammation
Inflammation is actually good because it’s your immune system’s way to fight unwanted germs, viruses, and infections. It is also the body’s way of treating your injuries. Basically, inflammation happens when your white blood cells are fighting against unwanted particles.
However, if your immune system is weak, it can cause chronic inflammation – which can be very unhealthy for your body. Chronic inflammation is often associated with some of the major diseases such as heart disease, diabetes, obesity, and depression. Hence, if you want to prevent or treat these illnesses, fixing your chronic inflammation is one way to do it.
Fish oils are great in fighting inflammation because they have anti-inflammatory properties which are great in keeping chronic inflammation at bay. Because it keeps chronic inflammation in check, it can indirectly help in curing diseases that are associated with chronic inflammation.
For instance, if you are dealing with obesity, fish oils are shown to be good in reducing the production of inflammatory molecules called cytokines.
Also, fish oils are great at reducing joint pain, stiffness and even the medication needs in people who deal with arthritis, which itself causes joint pains.
Forms Of Fish Oil
Before you begin taking fish oil supplements, it is important to ask your doctor or pharmacist about this supplement if you have one of the following conditions:
· Underactive thyroid
· Disorder in the pancreas
· Liver disease
· If you drink more than 2 alcoholic beverage per day
If you are pregnant, it is best you ask your doctor about your plan to take fish oil supplements to make sure that it will not negatively affect your unborn baby.
Fish oil generally comes in liquid gel caps.
When taking your fish oil supplement, simply swallow the capsule whole. Do not open the capsule as it can diminish or even damage its content. Lastly, it is best if you take the supplement with food.
Consume your fish oil as stated on the label or as prescribed by your doctor. Do not consume it in large (or even small) quantities for longer than the recommended time. To be sure that your supplement works best for you, you may often need to have regular blood tests.
Do Fish Oil Supplements Work?
Given the fact that fish oil is packed with omega-3 acids as well as Vitamin A and D (usually), fish oil is in itself a very powerful health supplement for your body. Numerous medical studies have shown the incredible benefits of taking a fish oil supplement daily.
Should I Take Fish Oil Supplements?
Fish oils are perfect for people who cannot or do not eat omega-3 packed fishes like mackerel, salmon, herring, tuna, anchovies, lake trout, and sardines. If you do not eat these different types of fish, fish oil is a great alternative to get the benefits alongside the omega-3 fatty acids.
If you do eat fish frequently, you can rotate your diet with fish and fish oil supplements.
Best Fish Oil Supplements
There are a variety of fish oil products on the market, but here are our four, tested, and proven to be great, supplements.
Viva Naturals Omega-3 Fish Oil Supplement
These capsules make taking fish oil super easy! They’re super easy to swallow, do not leave a fishy taste, and give consumers 2,200 mg of fish oil, including 1,400 mg of EPA and 480 mg of DHA.GET THE BEST PRICE ON VIVA NATURALS OMEGA-3 FISH OIL SUPPLEMENT
InnovixLabs Omega-3 Concentrated Fish Oil
These capsules are affordable, easy to swallow, and provide easy absorption. Each dose provides 900 mg of Omega-3 per capsule and made with premium ingredients and produced to GOED quality standardsGET THE BEST PRICE ON INNOVIXLABS OMEGA-3 CONCENTRATED FISH OIL
The Very Finest Fish Oil by Carlson
If you are looking for actual fish oil, this brand is a great source. The oil comes from wild-caught and sustainably sourced fish, is IFOS and IGEN non-GMO certified, and has 1,600 mg of omega-3s per teaspoon. It’s a great option if you are looking for oil over a capsule.GET THE BEST PRICE ON THE VERY FINEST FISH OIL BY CARLSON
Barlean’s Kids Omega Swirl Fish Oil
If you are looking for a fish oil supplement for your child, look no further. This fish oil supplement has 3X the absorption of Omega-3s than with regular fish oil or soft gels and has a natural lemon fruit flavor. The oil is made with ultra-purified fish oil: free of both mercury and other heavy metalsGET THE BEST PRICE ON BARLEAN’S KIDS OMEGA SWIRL FISH OIL
Fish Oil Alternatives
While fish oil is a superb supplement to take, there are other great ways to get in your omega-3’s including through your foods. Foods that are rich in omega-3’s include fish, nuts, seeds, plant oils, yogurts, eggs, avocados, and more. If you are not sensitive to specific foods, it can be relatively easy to get in all your necessary omega-3’s through food.
Leafy green vegetables, walnuts, flaxseed oil, and other oils also make great substitutes for fish oil. There are also supplements that are strictly omega-3’s that you can purchase as well.
Can I Stack Fish Oil With Anything?
Fish oil is a relatively easy supplement to take. You should speak to a medical professional before taking fish oil if you have a history of liver disease, diabetes, pancreatic disorders, bipolar disorders, or an underactive thyroid. Common side effects from fish oil can include a weird taste in your mouth, an upset stomach or digestive problems, mild skin rash, back pain, and frequent belching. If any of these symptoms occur, stop taking the supplement and contact your doctor.
If you are thinking about adding a fish oil supplement into your diet, now is a perfect time. Fish oil is a safe, easy, and powerful supplement that carries numerous benefits with it. If you start taking fish oil and experience any weird symptoms, contact a medical professional for help.
Now that you know the best fish oil supplements to add to your routine, you may want to add some other supplements, as well. If so, you may be interested in learning about the best potassium supplements or the best Nitric Oxide supplements.