Fish Oil Vitamins
What is it?
Maybe you have heard by now about all of the health benefits associated with Fish Oil. Usually marketed as Fish oil capsules or Fish Oil Vitamins fish oil has taken the nutritional market by storm as being one of the best vitamins you can take. Does it really work? Lets take a look at fish oil benefits.
Fish Oil is a supplement for your diet. It boasts to be rich in Omega 3 Fatty Acids. The oil comes from fish but is actually produced from the fish consuming algae.. The Oils are produced by fish either by eating macrologies that produce the fatty acids or by eating fish such as sardines who are high in the omega 3 fatty acids from eating algae.
For the vegetarians in the crowd DHA Docosahexaenoic acid is produced stright form the micro algae, not the fish.
Recomendations from the American Heart Association state that flaxseed, soybean canola and walnut and theri oils contain LNA or alpha-linolenic acid. When digested this can become Omega 3 fatty acids
Where does it come from?
Peru is said to produce a quarter of the world's fish oil supply, Chile, Denmark and Norway are also leading in the production of Fish oil.
There can't be enough said for the amount of fish oil benefits found when I researched the Internet. Fish Oil Vitamins seem to be the cure all for every kind of health problem. The most prominent fish oil health benefit is the promotion of mental health. DHA in fish oil is supposed to be good fro your brain as it promotes brain power. the claims are that the person will have a better memory and have a brighter affect. I have heard to that fish oil does help with depression. From my own experience I am a fan of fish oil in the winter, as the lack of sunshine seems to get me down. In my own experience it does help me with mood. Fish oil is also sod to be able to ward off mental illness as it helps regulate mood swings. I don't believe there have been any studies proving this though.
Another fish oil benefit is that it helps with your complexion. Fish oil enhances the collagen and elastin in your skin and thus reduces the amount of wrinkles!
Regular consumption of Fish Oil Capsules can also help lower your cholesterol, boost your immune system and reduce your stress. This truly does sound like a miracle drug.
Fish Oil Vitamins do have recommendations from health organizations such as the one below.
The American Heart Association recommends that your diet consist of fatty fish two times per week to get you allowance of DHA and Omega 3 Fatty Acids. Benefits of taking fish oil are many. It claims to lower your blood pressure, decrease triglyceride levels, enhance mood, and decrease risk of arrhythmia's, which can lead to sudden cardiac death. There are some studies that state the regular consumption of fish oil can reduce cardiovascular events.
I even worked with a doctor once who prescribed fish oil to all of his patients because he believed in the benefits so much!
Now let's take a look at any reseach that may support all of the fish oil health benefits.
Does it work?
Research studies from the Mayo Clinic says the regular use of fish oil reduces the build up of plaque or hardening of the arteries. Fish oil can reduce the risk of death and heart attacks in people with known heart disease. LAN is not as effective and had less pronounced effects.
The Mayo Clinic gave a grade of A to the following benefits of fish oil
( indicating a strong scientific evidence for use)
- Lows high blood pressure slightly.
- Based on human trials the consumption of fish oil reduced triglycerides based on the amount of fish oil used.
- A grade of A was recieved for being a secondary reducer of heart attacks. The study points out that most people with heart conditions in the study were already taking other medications.
The Mayo clinc gave a grade of B to the following benefits..
(indicationg good scientific evidence for use)
Primary Cardiovascular disease prevention,
Brain and eye development in infants if the mother takes during pregnancy
Protection from toxicity if recieving orgna transplants
Improvements in Rheumatoid arthritis, by improving morning stiffness
How much should I take?
The American Heart Association states fish should be consumed at least twice a week to get your daily allowance for persons over 18. One gram per day to get your daily allowance of EPA and DHA. Fish oil is not recommended for children as there are some dangers. Mercury and other toxins present in the fish. Other recommendation I have read ar to take 2.5 to 4 grams of fish oil per day. please consult your physician to see what is the right amount for you.
Precautions and side effects
Now although the claims for fish oil are good, there can be too much of a good thing. If you take too much fish oil you could thin out your blood or you could lose the ability to form blood clots. Also by taking too much you could make your blood pressure too low. Other side effects that may be indicating you are taking too much fish oil are stomach upset,loose stools bad breath or "fish burps" Consult your doctor if you are allergic to fish. You may be OK to take the fish oil, but there is a vegetarian fish oil supplement available that contains Omega 3's as well.
DId you Know..
Did you know you could reduce he aftertaste and fish burps if you freeze your fish oil capsule before ingesting? Freezing the Capsuleslows down the digestion process thus reducing the amount of "fish burps". You can also purchase fish oil pill that have a coating to reduce the burping effect.
Did you know also that a study showed that fish oil from a wild salmon was more healthy than oil from a farm raised Salmon? The Wild Salmon had 20% more protein than the Farmed Salmon and had less fat content.
Which is the Best Fish Oil Supplement
In my readings I have discovered that fish oil from Tuna or Salmon is the best. Every Fish oil supplement is going to tell you it is the best. So how are you going to decipher which supplement is effective? When shopping for Fish Oil Supplements here are some things your should consider when purchasing fish oil.
When reading the bottle you want to see that the fish oil comes from a healthy fish such as tuna, salmon, sardines or anchovies. You want to make sure the fish oils are from a fish that is healthy for human consumption as well. Beware the supplement that does not specify where the oil came from or uses general terms such as "Marine Lipids" or just "fish oil"
Also the Omega 3 fatty acids are obvious to look for in a fish oil supplement. But you also want ot look for DPA, HPA, ETA, ETA(3) and SDA . All of these combined make a much more effective product.
A nonprofit group named Environmental Defense did a review of 54 fish oils and found that two thirds of them passed strict guidelines. The Environmental Defense listed several companies' fish oil supplements and gave them a Best Worst and incomplete status. The Website is posted below. It is interesting to note that one of the worst brands was made by K-mart. GNC gave an incomplete list to the Environmental Defense so the vitamin giant is listed as incomplete. To it's Defense it' s Cod Oil is listed as Best as well as Fish Oils from CVS Pharamacy and Giant Eagle. Check out the link to see how your brand compares!
Overall Fish Oil is beneficial to your health and mental health I believe in my own experience that fish oils do enhance my mood and I take them religiously in the winter months. Studies are being completed all the time proving fish oil's health benefits. Omega 3's are best if eaten directly from Salmon, sardines or tuna. If we do take supplements it is important we pay attention to the label and get a fish oil that has oils from healthy fish such as Tuna or Sardines. Here's to your health!
What did you learn?
Environmental Defense Comparison Chart
- Good For You: Salmon Recipe's
4 (6-ounce) salmon fillets 1/4 cup extra-virgin olive oil 1/4 teaspoon sea salt 1/2 teaspoon freshly ground white or pepper 1 tablespoon minced fresh rosemary leaves 8 lemon slices (about 2 lemons) 1/4...
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