Omega-3 fish oil supplements have seen a significant growth in popularity due to its numerous benefits including helps improve mental health and vision, provides stronger bone and joints, prevents chronic disease and boosts heart health, to name a few.
Fish oil contains both EPA and DHA, which are essential fatty acids that the human body cannot produce on its own and depends on dietary supplements to provide it.
Big question- Do they really work?
Most scientists claim that the best way to get your Omega-3 is eating fish and whole foods like seeds and nuts, rich in Omega-3 to meet your body requirements.
But most American diets are packed with Omega-6 fatty acids (pro-inflammatory) and are low in Omega-3. Fish oil supplements, like Athletic Greens Premium (read review here), work as a convenient and effective way to fill the gap and get health and anti-aging benefits.
People who are more likely to see the benefits of adding fish oil supplements to their diets, are the ones who usually eat a high fat diet with minimal to no fish consumption.
So the short answer to the question is, yes, if you do not eat a well-balanced diet or do not regularly eat fatty fish, you should consider supplementing it.
Benefits of Omega-3
- Helps fight depression and anxiety
Studies have proved that Omega-3 can help treat and prevent depression. EPA has mainly been credited for the positive effect on depression and reducing symptoms like lethargy and sadness.
- Boosts eye health
Omega-3 plays an important role in improving eye health and vision. DHA is the major component of the retina and enhances retinal health.
Numerous studies have shown that Omega-3 can protect adult eye from risks of macular degeneration and dry eye syndrome, which can cause permanent vision impairment and loss of eyesight. It can help treat and prevent eye disorders.
Taking adequate amount of Omega-3 during pregnancy promoted healthy vision development in infants.
- Boosts brain health
About 40% of the polyunsaturated fatty acids in the brain are comprised of DHA and is responsible for improving brain health in number of ways.
- Improves learning and memory in school going kids.
- Prevents several mental disorders like ADHD and autism
- Reduces the effect of brain injury and promote fast recovery
- Prevents age-related cognitive delay and dementia
Hence it is essential to provide Omega-3 through your diet or supplement during all phases, including pregnancy to aging.
- Reduces the risk of Cardiovascular diseases
Research has shown that individual taking adequate amount of Omega-3 can reduce up to 50% risk of heart attacks and stroke.
Omega 3 can reduce and regulate triglycerides levels in cholesterol. Omega fats are anti-inflammatory, prevents blood clot within blood vessels, prevent deposition of fats in arteries and together work to improve heart health.
Omega-3 also helps to reduce blood pressure levels along with raising the HDL, good cholesterol, levels and lowering LDL bad cholesterol levels.
- Potent anti-inflammatory and fights autoimmune disease
Omega-3 can help fight inflammation, boost the effectiveness of anti-inflammatory medicines and help fight infection. It therefore proves helpful in reducing the risk of chronic diseases like heart disease, cancer, Crohn’s disease and arthritis.
- Beneficial for Asthma in children
The anti-inflammatory properties of Omega-3 help in relieving Asthma. It is also known to improve lung function and reduce the medicine dosage required for treatment.
- Reduces fat in the liver and inflammation in individuals suffering from Nonalcoholic fatty liver disease (NAFLD).
- Omega 3 helps improve bone health and density and can reduce the risk of Osteoporosis and arthritis
- Healthier and beautiful skin
Omega 3 helps in oil production management, skin hydration, reducing signs of anti-ageing, preventing acne and protection against sun damage. This results in an ageless, supple and clear skin.
Omega-3 is also proves beneficial for individual suffering from psoriasis by greatly reducing inflammation and suppressing the cell hyper-proliferation, which causes the disease to spread.
- It can help reduce sleep related problems and improve quality and length of sleep.
How much omega-3 fish oil is safe?
The American Heart Association recommends up to 3 grams of fish oil every day in supplement form as safe. If you are considering taking more than the recommended dosage, it is best to consult your doctor first.
Are there any side effects?
There are no known serious side effects of taking the supplements. Fishy taste, nausea and upset stomach are the only minor side effects that it might cause.
Namrata Kothari is software engineer by education and a food and fitness blogger by passion. She is a lover of yoga and satire and has always been fascinated about nutrition and healthy living, but the real journey of research started after giving birth to two kids. She wanted to pass on good eating habits and balanced diet for their holistic growth, and started writing as a resource for others interested in the same. If you’re interested in working with her either in person or remotely, please email her at firstname.lastname@example.org. Namrata currently lives in Bangalore. She is also a contributing health writer for superfoodliving.com.