Fatty fish like salmon, tuna, mackerel, and herring are essential for good health, especially as we age. That's because fatty fish are rife with omega-3 fatty acids, which protect against a large number of diseases. According to the World Health Organization, eating at least two servings of fish each week provides you with adequate omega-3 fatty acids for optimal health and disease prevention.
If you don't get enough fatty fish in your diet, a fish oil supplement can help. And even if you do eat two or more servings of fatty fish each week, a fish oil supplement can boost your omega-3 intake as well as provide you with other healthy fats plus vitamins A and D.
Here are just seven of the many health benefits you can enjoy if you take a daily fish oil supplement.
1. Better heart health
A large body of research shows that people who eat lots of fish have significantly lower rates of heart disease. Fish oil helps to increase good cholesterol levels while lowering bad cholesterol, and it can lower triglyceride levels by up to 30 percent. Even in small doses, fish oil helps to reduce blood pressure. It may also help reduce the plaques that cause hardened arteries and stabilize the plaques in those who already have them.
2. Better mental health
Omega-3 fatty acids are essential for good brain health. Since your brain is nearly 60 percent fat--much of it omega-3--a lack of this nutrient can leave you at a higher risk for mental illnesses like anxiety and depression. Research shows that supplementing with fish oil can also lower the chances of psychotic disorders as well as reduce symptoms of bipolar disorder and schizophrenia.
3. Lower body weight
Research shows that fish oil supplements may improve body composition, and some studies show that, when used along with a healthy diet and exercise, it can help you lose weight. One analysis of studies found that fish oil helped reduce waist circumference and waist-to-hip ratio in obese individuals.
4. Lower risk of eye diseases
Good eye health depends on adequate omega-3 consumption. Research shows that people with an omega-3 deficiency are at a greater risk for developing eye diseases, including age-related macular degeneration (AMD). However, a small study found that consuming high doses of fish oil for 19 weeks resulted in improved vision in people with AMD.
5. Reduced inflammation
Body-wide inflammation contributes to numerous diseases and conditions, including diabetes, heart disease, arthritis, obesity, and depression. Fish oil has potent anti-inflammatory properties and can help reduce chronic inflammation. For people with rheumatoid arthritis, a daily fish oil supplement can significantly reduce joint stiffness and pain.
6. Healthier skin
Your skin contains a considerable amount of omega-3 fatty acids, and a lack of omega-3s can increase your risk of skin disorders like psoriasis and dermatitis. Fish oil can help repair damage to the skin caused by the sun or environmental toxins, and it can help you maintain healthy skin as you age.
7. Better brain function
In addition to improving symptoms of mental illness, fish oil can also enhance other critical functions of the brain, including learning and memory. Small studies show that fish oil may improve memory in aging adults as well as slow the decline of brain function in old age.
How to Choose the Right Fish Oil Supplement
Not all fish oil supplements are created equal. The primary omega-3 fatty acids in fish oil are EPA and DHA, and you want to choose a fish oil supplement that contains at least 300 milligrams of each. Thrive Naturals Omega-3 Fish Oil contains 864 mg of EPA and 576 mg of DHA and is manufactured in the U.S.
For the best results, take your supplement with a meal containing a little fat, and keep your supplements in a cool, dark place to prevent oxidation.
Sources:
https://www.ncbi.nlm.nih.gov/pubmed/12351465
https://www.ncbi.nlm.nih.gov/pubmed/26817716
https://www.ncbi.nlm.nih.gov/pubmed/21924882
https://www.ncbi.nlm.nih.gov/pubmed/18640689
https://www.ncbi.nlm.nih.gov/pubmed/20124114
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC46465...
https://www.ncbi.nlm.nih.gov/pubmed/24557349
