Fish oil is a well-known dietary source of omega-3 fatty acids, making it an essential nutrient for human health. It is most commonly found in fish like salmon and sardines and is rich in DHA (docosahexaenoic acid), EPA (eicosapentaenoic acid) and omega-3 fatty acids. These nutrients are essential for normal body functions but are not produced by the body itself.
While supplements can help, especially for people with high triglycerides or existing heart disease, eating fish is generally the better option. Fish oil offers many benefits, but can also cause side effects ranging from mild to serious. This guide will explain the uses, benefits and possible fish oil side effects.
Fish oil benefits
There are multiple research and studies on the benefits and side effects of fish oil. Based on the intake and dosage, fish oil can offer numerous health benefits, impacting both physical and mental health. Here are some of the benefits of fish oil supplements on the human body:
- Lower risks of heart disease: Fish oil is believed to reduce levels of cholesterol, triglycerides and blood pressure. It can also prevent plaques that can harden arteries, leading to heart disease.
- Improve eye health: While fish oil does not help with dry eye disease, it is known to reduce the risk of other eye conditions. Especially when eye health declines with age and increases the risk of age-related macular degeneration (AMD), including fish oil in the diet may help lower this risk.
- Reduce inflammation: Fish oil and particularly omega-3, is known for its anti-inflammatory properties. It can help minimise chronic inflammatory conditions. Additionally, it could also help in reducing joint pain and stiffness, especially for people suffering from rheumatoid arthritis.
- Improve symptoms of mental health conditions: Studies show that the human brain contains about 20% polyunsaturated fatty acids, including omega-3. Hence, fish oil and omega-3 can improve brain functions, making them an essential component in your diet.
- Support pregnancy and early life development: Omega-3 and DHA are crucial for fetal eye and brain development. Fish oil supplements may improve the cognitive and visual development of the child.
Is fish oil good for you?
Fish oil is generally good for your health; however, it should be taken according to the recommended dosage. Many studies have explored the benefits and side effects of fish oil for human health. It is, however, important to consider the quality and dosage of the supplement. Poor-quality fish oil supplements or overconsumption can lead to health complications.
If you consume fish as part of your diet regularly, you can avoid taking a supplement. On the contrary, if fish is not included in your diet, fish oil supplements can help you meet your omega-3 needs. Regardless of your intake type, you must consult a professional before taking fish oil or any other supplement.
Fish oil side effects
Fish oil is typically considered safe when consumed in moderation. Yet, it can cause certain side effects, especially due to poor quality or overconsumption. The fish oil side effects can be mild or serious, depending on a variety of factors.
Mild side effects of fish oil:
- Stomach upset or nausea.
- Loose stools.
- Gastrointestinal issues or heartburn.
- Fishy burps and breath.
Serious (or moderate) side effects of fish oil:
- Increased risks of bleeding.
- Atrial fibrillation (in people with cardiovascular disease).
- Lower immune functioning.
- Risks of vitamin A toxicity, and in the long run, it could lead to liver damage or failure.
- Low blood pressure.
Is it okay to have fish oil every day?
There are various fish oil benefits, but the right amount depends on your age, health condition and dietary needs. While general guidelines suggest around 1,100 mg for women and 1,600 mg for men, individual needs may vary. It’s best to consult a healthcare professional before adding fish oil or any supplement to your routine, especially if you have existing health concerns.
Conclusion
Fish oil supplements can be an essential addition to your daily diet, provided that you include them within recommended dosage limits. Focusing on proper nutrition and supplements is just as important as protecting yourself and your family with the right health insurance policy. Health insurance, such as critical illness insurance, can offer financial support in case of a serious diagnosis. Additionally, senior citizen health insurance plans also offer comprehensive protection for ageing adults. Such insurance plans, along with the right diet, can offer protection against financial burdens as well as health ailments.
Disclaimer: The information provided in this blog is for educational and informational purposes only. It is not intended as a substitute for professional advice, diagnosis or treatment. Please consult a certified medical and/or nutrition professional for any questions. Relying on any information provided in this blog is solely at your own risk, and ICICI Lombard is not responsible for any effects or consequences resulting from the use of the information shared.