Omega- 3 fatty acids . Inuit Eskimos, who get high amounts of omega- 3 fatty acids from eating fatty fish, also tend to have increased HDL cholesterol and decreased triglycerides (fats in the blood). Several studies show that fish oil supplements reduce triglyceride levels. Walnuts, which are rich in alpha linolenic acid or ALA, which can convert to omega- 3s in the body, have been reported to lower total cholesterol and triglycerides in people with high cholesterol levels. High blood pressure Several clinical studies suggest that diets rich in omega- 3 fatty acids lower blood pressure in people with hypertension. ![]() An analysis of 1. Doses this high, however, should only be taken under the direction of a physician. Heart disease The role of omega- 3 fatty acids in cardiovascular disease is well established. One of the best ways to help prevent heart disease is to eat a diet low in saturated fat, and to eat foods that are rich in monounsaturated and polyunsaturated fats (including omega- 3 fatty acids). Clinical evidence suggests that EPA and DHA (eicosapentaenoic acid and docosahexaenoic acid), the two omega- 3 fatty acids found in fish oil help reduce risk factors for heart disease, including high cholesterol and high blood pressure. Fish oil has been shown to lower levels of triglycerides (fats in the blood), and to lower the risk of death, heart attack, stroke, and abnormal heart rhythms in people who have already had a heart attack. Fish oil also appears to help prevent and treat atherosclerosis (hardening of the arteries) by slowing the development of plaque and blood clots, which can clog arteries. Large population studies suggest that getting omega- 3 fatty acids in the diet, primarily from fish, helps protect against stroke caused by plaque build up and blood clots in the arteries that lead to the brain. Eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 5. However, high doses of fish oil and omega- 3 fatty acids may increase the risk of bleeding. People who eat more than 3 grams of omega- 3 fatty acids per day (equivalent to 3 servings of fish per day) may have higher risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures. Studies also suggest that omega- 3 fatty acids may have antioxidant properties that improve endothelial function and may contribute to heart benefits. Diabetes People with diabetes often have high triglyceride and low HDL levels. Omega- 3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL. So eating foods or taking fish oil supplements may help people with diabetes. Another type of omega- 3 fatty acid, ALA (from flaxseed, for example) may not have the same benefit as fish oil. Some people with diabetes can't efficiently convert ALA to a form of omega- 3 fatty acids that the body can use. ![]() Also, some people with type 2 diabetes may have slight increases in fasting blood sugar when taking fish oil. So talk to your doctor to see if fish oil is right for you. Rheumatoid arthritis Most clinical studies examining omega- 3 fatty acid supplements for arthritis have focused on rheumatoid arthritis (RA), an autoimmune disease that causes inflammation in the joints. Several small studies have found that fish oil helps reduce symptoms of RA, including joint pain and morning stiffness. One study suggests that people with RA who take fish oil may be able to lower their dose of non- steroidal anti- inflammatory drugs (NSAIDs). However, unlike prescription medications, fish oil does not appear to slow progression of RA, only to treat the symptoms. Joint damage still occurs. ![]() Laboratory studies suggest that diets rich in omega- 3 fatty acids (and low in the inflammatory omega- 6 fatty acids) may help people with osteoarthritis. More study is needed. New Zealand green lipped mussel (Perna canaliculus), another potential source of omega- 3 fatty acids, has been reported to reduce joint stiffness and pain, increase grip strength, and improve walking pace in a small group of people with osteoarthritis. For some people, symptoms worsened before they improved. An analysis of 1. RA or joint pain caused by inflammatory bowel disease (IBS) and painful menstruation (dysmenorrhea). The results suggest that omega- 3 fatty acids, along with conventional therapies, such as NSAIDs, may help relieve joint pain associated with these conditions. Systemic lupus erythematosus (SLE) Several small studies suggest that EPA and fish oil may help reduce symptoms of lupus, an autoimmune condition characterized by fatigue and joint pain. However, two small studies found that fish oil had no effect on lupus nephritis (kidney disease caused by lupus, a frequent complication of the disease). Osteoporosis Some studies suggest that omega- 3 fatty acids may help increase levels of calcium in the body and improve bone strength, although not all results were positive. Some studies also suggest that people who do not get enough of some essential fatty acids (particularly EPA and gamma- linolenic acid (GLA), an omega- 6 fatty acid) are more likely to have bone loss than those with normal levels of these fatty acids. In a study of women over 6. EPA and GLA supplements had less bone loss over 3 years than those who took placebo. Many of these women also experienced an increase in bone density. Know the 3 Types of Omega-3s. Omega-3 fatty acids come in more than one form. The types found in fish, called DHA and EPA, seem to have the strongest health benefits. Get the benefits of healthy, shiny hair & glowing, hydrated skin by ensuring proper intake of omega-3 fish oil. Try Coromega today! Depression Research is not clear on whether taking omega- 3 fatty acids can help relieve depression symptoms. Several studies show that people who took omega- 3 fatty acids in addition to prescription antidepressants had a greater improvement in symptoms than those who took antidepressants alone. Other studies suggest that omega- 3 fatty acid intake helps protect against postpartum depression, among other benefits. However, some studies found no benefit. Studies are also mixed on whether omega- 3 fatty acids alone have any effect on depression. ![]() Depression is a serious illness and you should not try to treat it on your own. See a doctor for help. Bipolar disorder In a clinical study of 3. But another 4- month long clinical study treating people with bipolar depression and rapid cycling bipolar disorder did not show that EPA helped reduce symptoms. Zone OmegaRx 2 fish oil capsules are high purity omega-3s that help reduce cellular inflammation, improve heart health, brain function & long-term wellness. Make sure that the supplement is made in the USA or Europe. Make sure that it has DHA docosahexaenoic acid in it. Continued Non-Prescription Omega-3s and Your Health. Omega-3 supplements can help make up for a lack of omega-3 fatty acids in your diet. But when it comes to. Fish Oil Supplements – Omega-3 Benefits, Side Effects, Dosage & Best Brand. Top Rated Highest Potency Omega-3 Fish Oil Supplement from Iceland See ALL the Amazing Health Benefits of Icelandic Fourmula Quadruple Strength Omega-3 Fish Oil. Schizophrenia Preliminary clinical evidence suggests that people with schizophrenia take omega- 3 fatty acids, they experience an improvement in symptoms. However, more recent research found that EPA supplements were no better than placebo in improving symptoms of this condition. Attention deficit/hyperactivity disorder (ADHD) Children with ADHD may have low levels of certain essential fatty acids (including EPA and DHA). In a clinical study of nearly 1. However, studies examining whether omega- 3 fatty acids help improve symptoms of ADHD have produced mixed results. A few studies show that omega- 3 fatty acids help improve behavioral symptoms. But most of these studies were not well designed. One study that looked at DHA in addition to stimulant therapy (standard therapy for ADHD) found no effect. More research is needed. In the meantime, eating foods that are high in omega- 3 fatty acids is a reasonable approach for someone with ADHD. Cognitive decline Several studies show that reduced intake of omega- 3 fatty acids is associated with increased risk of age- related cognitive decline or dementia, including Alzheimer disease. Scientists believe the omega- 3 fatty acid DHA is protective against Alzheimer disease and dementia. Skin disorders In one clinical study, 1. UV rays after taking fish oil supplements. However, topical sunscreens are much better at protecting the skin from damaging effects of the sun than omega- 3 fatty acids. In another study of 4. EPA with their prescription medications did better than those treated with the medications alone. However, a larger study of people with psoriasis found no benefit from fish oil. Inflammatory bowel disease (IBD) Results are mixed as to whether omega- 3 fatty acids can help reduce symptoms of Crohn disease and ulcerative colitis, two types of IBD. Some studies suggest that omega- 3 fatty acids may help when added to medication, such as sulfasalazine (a standard medication for IBD). Others show no effect. More studies are needed. Fish oil supplements can cause side effects that are similar to symptoms of IBD (such as flatulence, belching, bloating, and diarrhea). Asthma Studies examining omega- 3 fatty acids for asthma are mixed. In one small, well- designed clinical study of 2. EPA and DHA for 1. However, most studies have shown no effect. Macular degeneration A questionnaire given to more than 3,0. Similarly, a clinical study comparing 3. Menstrual pain In one study of 4. Colon cancer Eating foods rich in omega- 3 fatty acids seems to reduce the risk of colorectal cancer. For example, Eskimos, who tend to have a high fat diet, but eat significant amounts of fish rich in omega- 3 fatty acids, have a low rate of colorectal cancer. Animal studies and laboratory studies have found that omega- 3 fatty acids prevent worsening of colon cancer. Preliminary studies suggest that taking fish oil daily may help slow the progression of colon cancer in people with early stages of the disease. If you have colorectal cancer, ask your doctor before taking any supplements. Breast cancer Although not all experts agree, women who eat foods rich in omega- 3 fatty acids over many years may be less likely to develop breast cancer. More research is needed to understand the effect that omega- 3 fatty acids may have on the prevention of breast cancer. Prostate cancer Population- based studies of groups of men suggest that a low- fat diet including omega- 3 fatty acids (from fish or fish oil) may help prevent the development of prostate cancer. Supporting Research. Aben A, Danckaerts M. Omega- 3 and omega- 6 fatty acids in the treatment of children and adolescents with ADHD. Tijdschr Psychiatr. Angerer P, von Schacky C. Curr Opin Lipidol. Aronson WJ, Glaspy JA, Reddy ST, Reese D, Heber D, Bagga D. Fish Oil Supplements - Omega- 3 Benefits, Side Effects & Best Dosage. In recent years, few supplements seem to have gotten more mainstream attention and recommendations than fish oil. The list of benefits associated with fish oil (or really the omega- 3 fatty acids it contains) seem both amazing and damn near endless, while its list of potential side effects seem virtually nonexistent. For this reason, it feels like every doctor, nutritionist, dietitian, trainer, strength coach and nutrition savvy person on the planet is recommending fish oil supplements these days. The thing is, when a supplement becomes this popular, questions and confusion usually follow. For example: What is it? Are the benefits real and scientifically proven? Is it really safe? Are there any side effects at all? How much fish oil should I take per day? How much total omega- 3 or EPA & DHA should I take per day? How many capsules do I need to reach the optimal daily dosage? When and how should I take them? What brand is the best? Is it a supplement that I should truly be taking? Well, let’s end all of that confusion right now. You should still be taking it. What Are The Benefits Of Fish Oil? The short version? Fish oil improves your body’s ability to do damn near everything! The long version? I don’t even know where to begin. Alright, let’s first start with the benefits that help us build muscle, lose fat and basically improve the way our bodies look. Building Muscle and Losing Fat. In the general sense, the omega- 3 fatty acids found in fish oil supplements play a direct or indirect role in pretty much every single one of the processes taking place inside your body when you’re trying to build muscle, lose fat, maintain muscle, recover from workouts, etc. Will fish oil actually burn fat or build muscle by itself? But, it most definitely will play a role in those processes and help improve your body’s ability to make them happen. For example, two separate studies I’ve seen both reached similar conclusions: people lose more fat when they combine proper diet and exercise WITH a fish oil supplement, as opposed to people who just eat right and exercise correctly WITHOUT fish oil. Those same omega- 3 fatty acids (EPA & DHA) have also been shown to promote fat oxidation, improve insulin sensitivity, and improve calorie partitioning. As I’ve briefly mentioned before, “calorie partitioning” refers to how your body uses (or “partitions”) calories. We’re just getting warmed up. Much, MUCH bigger. Specifically, the omega- 3 fatty acids found in fish oil have been shown to: Reduce the risk of heart attack. Reduce the risk of stroke. Lower blood triglyceride levels. Reduce the risk of dangerous abnormal heart rhythms. Lower blood pressure. Decrease inflammation. Reduce joint stiffness. Lower cholesterol levels. Slow the buildup of atherosclerotic plaques. And more? Ok. Fish oil may also help improve and enhance mental clarity, concentration and memory. Some people report an improved mood and overall sense of well being when taking it. Better skin and hair is another common effect that’s often heard. And if you dig deep enough, you’ll find people who will tell you that taking fish oil supplements lessened their back pain, improved their vision, helped their eczema and basically had some degree of impact in fixing or improving countless other similar issues. Like I’ve said before, no supplement is truly required. However, I’m sure you can clearly see why fish oil is the closest thing there is to a “must have” supplement. Does It Really Work? Definitely. The amount of actual scientific/medical studies done on fish oil is pretty huge, and the majority of its proposed benefits are legit and proven. And the benefits that might not be 1. Most of them still look quite promising. So yes? Are There Any Side Effects? Fish oil supplements are pretty much as safe as it gets. Again, you have to realize that it’s just the oil that’s found in fish. It’s not some crazy fat burner/muscle builder type product or anything like that. Yes, its benefits are impressive, but it’s almost more of a food than it is a supplement. I mean, do you ask what the side effects are before eating some salmon? I didn’t think so. So, for the average healthy person, it’s virtually 1. Really, the only “side effects” I’ve ever heard of is a “fishy aftertaste” or “fishy burps.” But, as long as you are using a high quality brand (more on that later), you won’t ever have this problem. I will also mention that if you are pregnant, allergic to fish or iodine, or already have any kind of known health issues (or are taking any medications for them), you should obviously check with your doctor first just to be sure. The funny thing is, even in those cases, your doctor could actually be the one recommending the fish oil in the first place. For example, most pregnant women are already taking fish oil as recommended by their doctor (it’s extremely beneficial for the brain development of the baby), and many people with (or at risk for) heart disease also have doctor’s orders to take it. When and How Should It Be Taken? Fish oil supplements should always be taken with a meal, not on an empty stomach. If you’re taking more than 1 capsule per day (which you would always be doing in order to reach the optimal fish oil intake), you should spread it out throughout the day. You know, like one capsule in the morning, one in the afternoon, one at night or something like that. How Much Fish Oil Should I Take Per Day? How Many Capsules? Well, in order to answer that, you’d first need to know what the optimal fish oil dosage is per day to actually get all of the benefits you just heard about. Once you know that, you’d just need to figure out how many capsules of your specific brand you’d need to take to reach that optimal dosage. So, based on all of the research and recommendations I’ve seen, here’s what appears to be best. We’re talking about the combined grams of “EPA” and “DHA.” (This will make more sense when you look at the back of a bottle.)The omega- 3 fatty acids EPA and DHA are the “ingredients” in fish oil supplements that provide all the benefits. For this reason, the optimal fish oil dosage should be based specifically on them, not the total amount of fat, fish oil or omega- 3 contained per serving. An Example Of How Many Capsules Per Day. Here’s an example of what I mean using Nordic Naturals Ultimate Omega, which is the brand I personally use (and will highly recommend in a minute). This specific brand contains 6. EPA and 4. 50mg of DHA per serving. One serving of this brand is 2 capsules. So combined, 6. 50mg + 4. EPA and DHA. That means: 2 capsules of this specific brand gives you 1. EPA/DHA. This is the minimum I’d recommend per day for fish oil to actually be effective. EPA/DHA. 4 capsules of this specific brand gives you 2. EPA/DHA. This is right in the middle of the optimal recommended daily dosage. This is as close to that 3 gram maximum as you can get with this brand without exceeding it. Like I said, I personally take 4 capsules of this specific brand every day, and that gives me 2. EPA and DHA per day. This is probably pretty close to perfect for most people. But again, as long as you are within the optimal range of 1- 3 grams of combined EPA/DHA per day, you’re good. Duh.)Also keep in mind that the above amounts only apply to this specific brand. Other fish oil brands contain different amounts of EPA and DHA per serving (usually less), so a different number of capsules will most likely need to be taken (usually more). This is a big reason why I consider this brand the best. I only need 4 capsules per day to reach the optimal intake. Most other brands require 6- 1. Speaking of this brand being the best. First up for me when it comes to supplements is always quality. But with fish oil, I personally feel quality is even MORE important. I not only want to avoid the silly “fishy burps” common with crappier brands, but I also want to see the highest level of purification (removes the contaminants often found in fish) and the best results on independent lab tests. Convenience. Like I was saying a minute ago, some brands contain higher or lower amounts of the omega- 3 fatty acids EPA and DHA than others. The less they contain per serving, the more servings you’ll need to take. The more it contains per serving, the less you’ll need to take. I’d personally much rather take 4 capsules per day instead 8. Price. While most generic store brands are cheaper than certain “luxury” brands, I personally don’t mind spending a little more to get the level of quality and convenience I just described. My Recommendation For The Best Fish Oil. Taking all 3 of those factors into account, here’s what I personally use and fully recommend: Fish Oil: Nordic Naturals Ultimate Omega. I spent a lot of time doing a lot of research on fish oil over the years. I’ve seen various expert/doctor recommendations and I’ve seen the results of 2 independent lab tests that tested dozens of fish oil brands for purity, quality and actually containing accurate amounts of total omega- 3, EPA, and DHA. Based on all of that and the fact that it contains significantly more EPA and DHA per capsule than most other brands, I can honestly say Nordic Naturals Ultimate Omega is as good as fish oil supplements get. It’s the only brand I’ve ever used. What’s Next? Now that you know everything you need to know about fish oil, it’s time to move on to the next supplement that may be beneficial for you. Check out the entire guide here: The Best Diet Plan).
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