There are few dietary supplements that offer the variety of benefits compared to fish oil. While most vitamins and nutrients can benefit one specific aspect of health, fish oil has benefits ranging from heart health, to vision, to helping mental disorders.
Here’s the benefits of taking fish oil, how much you need, and how often to take it.
If you eat fresh fish 2-3 times per week you likely already meet the recommended dose of fish oil for most adults. If you don’t eat fish regularly, you can use supplements containing 1 gram of fish oil per capsule with each meal. A total of 2-3 grams of fish oil per day is generally recommended for most adults.
Fish oil and omega-3 fatty acids aren’t the magic diet pill everyone’s wishing for but it has shown very interesting correlation to weight loss success. Studies have shown greater weight loss in dieters who supplement with fish oil compared to those who don’t.
What’s even more interesting, is those who didn’t lose weight while using fish oil still experienced a reduction in waist size.
Fish oil should not be viewed as preventative heart medicine because it isn’t a strong enough influence to eliminate the risk of a heart attack or stroke. What fish oil has proven to do, however, is reduce the risk factors associated with heart disease.
Regular supplementation with fish oil has proven to influence the symptoms and precursors to heart disease like triglycerides, blood pressure, plaques and can increase your “good” cholesterol levels.
Fish oil is often viewed as the “brain supplement” because it directly influences what your brain needs. As much as 60% of your brain is fat with most of that coming from omega-3 fatty acids.
Disorders of the brain like bipolar disorder, schizophrenia, and other psychotic disorders have all shown a common deficiency in omega-3’s. Beginning a regular regimen of fish oil can reduce the risk of these disorders and help maintain brain health as you age.
Depression And Anxiety
People struggling with significant depression and anxiety often have low levels of omega-3’s in their blood. Taking three grams of fish oil per day can be enough to notice a reduction in the severity and frequency of depression for many people.
Related: 10 ways to cope with anxiety
Like the brain, omega-3 fatty acids are very important to eye structure and health. Deficiencies in omega-3’s have a greater risk of eye disease and age related macular degeneration. While eating fresh fish has proven very beneficial to eye health and slowing degeneration, supplementing with fish oil capsules has proven less effective for eye health.
Fish oil has a strong anti-inflammatory effect on your system and can help with chronic inflammation like rheumatoid arthritis and other diseases of the joints.
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