what is fish oil ? how does it effect our body?
what is fish oil ? how does it effect our body?
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Does fish oil work? When to eat? Fish Oil Benefits and Health Products Purchase Guide
The main purpose of taking fish oil health foods is to supplement Omega-3 fatty acids. It is usually recommended to take them with fat-containing foods after meals to improve absorption. Continuous consumption of fish oil can help improve dry eye symptoms, lower blood lipids, etc.
What is fish oil? Why take fish oil? What are the benefits of fish oil? What is the recommended intake of fish oil? What types of fish oil supplements are available on the market? When should I take <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>fish oil</a>? How to choose fish oil supplements? Here are answers to these frequently asked questions.
What is fish oil?
Fish oil is a great source of omega-3 fatty acids, primarily eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are important fatty acids that the human body cannot synthesize on its own. These fatty acids are needed for muscle activity and cell growth and have anti-inflammatory effects.
According to the Mayo Clinic in Minnesota, DHA and EPA mainly come from fatty fish such as salmon, mackerel and tuna, and shellfish such as oysters and crabs. Another omega-3 fatty acid called alpha-linoleic acid (ALA) is also found in nuts, seeds and vegetable oils.
These Omega-3 fatty acids each have their own health benefits. The following table lists their main sources and benefits in detail.
| Omega-3 fatty acid types | Sources | Main benefits |
|---|---|---|
| α-linolenic acid (ALA) | Flaxseed oil, canola oil, soybean oil, walnuts, tofu, etc. | Reduce the risk of cardiovascular disease, anti-inflammatory |
| Eicosapentaenoic acid (EPA) | Oily fish, such as mackerel, saury, and salmon | Prevent cardiovascular disease, lower blood lipids, and reduce chronic inflammation |
| Docosahexaenoic acid (DHA) | Oil-rich fish, such as mackerel, autumn knife fish, salmon, sardines, and algae oil supplements | Anti-inflammatory, support brain development, enhance cognitive ability, protect vision |
Why should we eat fish oil?
Fish oil sold in Taiwan can be divided into food grade and pharmaceutical grade. Most fish oil health products are food grade, not pharmaceutical.
Jiang Zhigang, attending physician of the Blood Purification Department of the General Medical Department of National Taiwan University Hospital, said that every 1,000 mg of pharmaceutical-grade fish oil contains about 460 mg of EPA and 380 mg of DHA, with a total concentration of 84%; the EPA plus DHA concentration of food-grade fish oil is regulated to be between 30% and 50%. Therefore, if you need to supplement high-concentration fish oil, it is recommended to discuss with a doctor before use.
Fish oil supplements are available in liquid, capsule, and pill forms in a variety of formulations and dosages. Fish oil supplements are generally considered safe, but they may also cause mild side effects such as fishy taste, bad breath, nausea or diarrhea.
It should be noted that excessive intake of fish oil <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>when to take fish oil</a> may increase the risk of bleeding and stroke, and may interact with certain medications. The Mayo Clinic warns that people who take anticoagulant drugs may increase their risk of bleeding when taking fish oil, and also recommends stopping the use of fish oil before surgery; using fish oil and birth control pills at the same time may affect the regulation of triglycerides in the body.
In addition, for people who do not regularly consume oily fish, fish oil is a healthy supplement, but it is best to take it under the advice of a physician to ensure its effectiveness and safety.
Does fish oil work? What are the benefits of fish oil?
The main component of fish oil is Omega-3 unsaturated fatty acids. Many studies have shown that Omega-3 fatty acids have certain health benefits.
The Cleveland Clinic in the United States pointed out that people who take a lot of omega-3 fatty acids every day <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>fish oil</a> have a lower risk of heart disease. Consuming 1 gram of omega-3 fatty acids per day can lower triglycerides, reduce the risk of blood clots, and help reduce inflammation in the body.
Although the specific effects of fish oil are still controversial, the following are some proven research results:
1. Reduce the risk of cardiovascular disease
According to a large 2018 study, people who took EPA fish oil had a 25% lower risk of cardiovascular disease compared to a control group. However, heart disease expert Luke Laffin believes that the effectiveness of fish oil supplements needs to be verified by more research.
2. **Lower triglycerides and blood pressure**
Examine, the largest nutrition database on the Internet, points out that pharmaceutical-grade fish oil can effectively lower triglycerides in the blood. Other studies have shown that for patients with high blood pressure, <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>fish oil benefits</a> fish oil can slightly lower blood pressure.
3. **Improve blood lipids**
The Journal of Family Medicine states that fish oil can effectively lower hypertriglyceridemia, but may also slightly increase low-density lipoprotein cholesterol. It is recommended to combine fish oil with lipid-lowering drugs, diet control and exercise to better control blood lipids.
4. **Promote eye health**
A 2013 study showed that high doses of omega-3 fatty acids can support healthy vision and relieve dry eyes caused by computer use.
However, medical experts believe that if you already have a medical problem, medication should still be the main treatment. Gao Xianli, director of the Cardiovascular Center at the National Taiwan University Hospital, pointed out that low-density lipoprotein cholesterol (LDL-C) (commonly known as bad cholesterol) is a major risk factor for cardiovascular disease, and fish oil has limited effect on it. Therefore, patients still need to control their diet and comply with doctor's treatment.
What is the recommended intake of fish oil?
The recommended amount of fish oil to consume varies from person to person, depending on individual health, age, and specific health goals. The American Heart Association recommends two servings of fish per week (about 170 grams of cooked fish), while the Taiwan Ministry of Health and Welfare recommends no more than 2 grams of EPA and DHA per day in total, with no more than 5 grams for specific disease formulas.
Fish oil supplements on the market may indicate the concentration of Omega-3. For example, a 1.4-gram capsule may contain about 1 gram of fish oil. Assuming EPA is 400 mg and DHA is 300 mg, the fish oil concentration is 700 mg/1000 mg, which is 70%.
The following is a simplified recommendation for fish oil intake for different ethnic groups:
- **People with high blood pressure**: The American Heart Association recommends that studies published in 2022 show that consuming about 3 grams of omega-3 fatty acids per day can help lower blood pressure. For people who already have high blood pressure, it can reduce systolic blood pressure by an average of 4.5 mmHg.
- **Pregnant women**: The National Institutes of Health recommends that pregnant women should choose fish with low methylmercury content (such as salmon and herring), or if they cannot get nutrition from seafood, they can consider fish oil supplements to supplement DHA, but they should take it with caution and consult a gynecologist for advice.
- **Children and adolescents**: Nutritionist Xu Yuzhen recommends that children under 2 years old are not recommended to take fish oil supplements containing EPA. The amount of supplementation for children over 10 years old should be determined according to their age and condition.
Many fish oil <a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>fish oil benefits</a> health foods on the market should be checked on the label to find out the content of EPA and DHA, and confirm whether the fish oil has been purified to reduce contamination. Fish oil intake should be adjusted according to physician advice and personal constitution.
What are the common types of fish oil supplements?
Fish oil health products are divided into TG (natural triglyceride type), EE (esterified type) and rTG (re-esterified triglyceride type) according to the form of fish oil.
| Fish Oil Form | Description | EPA+DHA Concentration | Human Absorption Rate | Notes |
|---|---|---|---|---|
| TG (natural triglyceride type) | <a href=https://medvoyage.tw>Benefits of deep sea fish oil</a> The most traditional way of extracting fish oil, removing impurities through basic refining, retaining the original triglyceride structure | Concentration of about 30% | Good | Fewer processing steps, more natural, better absorption effect, cheaper price |
| EE (esterified type) | After fish oil extraction, it is treated with molecular distillation and esterification to replace glycerol molecules with ethanol to separate unsaturated fatty acids and toxins | Concentration 50%~70% | Poor | Non-natural triglyceride structure, poor absorption rate in the short term, high price |
| rTG (re-esterified triglyceride type) | After increasing the concentration, the esterified fish oil is restored to the triglyceride structure | Concentration 50%~70% or even higher | Best | The most advanced extraction method, high absorption rate, highest price |
When purchasing fish oil health supplements, most people think that rTG fish oil is the best. However, if it is just for general health needs, TG fish oil is sufficient; if a higher concentration of fish oil is needed, rTG is more suitable.
When should I take fish oil?
Many people are concerned about the best time to take the drug. In fact, the key point is not the time, but eating it with foods containing fat to increase the absorption effect. The Food and Drug Administration of the Ministry of Health and Welfare recommends that fish oil should be taken after meals, especially when taken with fatty foods, to reduce stomach discomfort.
Some people are concerned about the fishy smell and choose to take it before going to bed at night; others divide the daily dose into two doses, morning and evening. No matter when you take fish oil, morning or night, as long as you take it regularly, the effect will not make much difference.
When taking it, remember to take it with food containing fat to enhance the availability of Omega-3 and avoid discomfort caused by taking it on an empty stomach.
How to choose fish oil health products <a href=https://medvoyage.tw>When to take fish oil</a>?
When choosing fish oil supplements, you should pay attention to the following points:
1. **EPA and DHA content**: Read the product label carefully and pay attention to the total dosage of EPA and DHA<a href=https://healthynature.tw/%E5%90%83%E9%AD%9A%E6%B2%B9%E7%9A%84%E5%A5%BD%E8%99%95>When to take fish oil</a>, the recommended daily intake should not exceed 2 grams.
2. **Fish oil purity and quality**: Confirm that the product has been tested for relevant contaminants. Choosing high-quality fish oil can reduce the risk of contaminants such as heavy metals.
3. **Sustainability**: Pay attention to environmental sustainability and choose fish oil products that are wild-caught and sourced from cold waters to reduce the environmental burden.
Frequently Asked Questions About Fish Oil Supplements
Q: What ingredients do fish oil supplements contain?
A: Fish oil mainly comes from fish rich in omega-3 fatty acids, such as salmon, mackerel and tuna. The National Institutes of Health in the United States points out that the main ingredients are EPA and DHA, which is also the main reason why people supplement them.
Q: Do fish oil supplements help with heart health?
A: A 2018 <a href=https://healthy-nature.tw>Fish Oil Recommendations</a> study showed that taking EPA fish oil can reduce the risk of cardiovascular disease by 25%. The University of Pennsylvania Health System notes that omega-3 fatty acids can reduce triglycerides and the risk of heart arrhythmias. However, the findings need further data support.
Q: Can pregnant women take fish oil supplements?
A: The National Institutes of Health recommends that pregnant women should eat fish low in methylmercury or consider taking fish oil supplements to supplement DHA, but use caution and seek medical advice.
Q: Are fish oil health supplements <a href=https://healthy-nature.tw>fish oil recommendations</a> safe?
A: Fish oil supplements are generally considered safe, but may cause side effects such as fishy odor, bad breath, nausea or diarrhea. Excessive intake may increase the risk of bleeding or stroke and affect the effectiveness of certain medications.
Q: What should I pay attention to when purchasing fish oil health products?
A: Pay attention to the EPA and DHA content in the product and choose fish oil that is high-purity and free of contaminants. Fish oils made from shorter-lived fish species such as anchovies and sardines have fewer pollutants.