What is Fish Oil?
Fish oil is the oil that is extracted from fish tissue. It usually comes from fatty fish such as herring, tuna, anchovies, and mackerel. However, it is sometimes produced from the livers of other fish, such as cod liver oil.
How does Fish Oil work?
Most of the benefit of fish oil seems to come from the omega-3 fatty acids it contains. Interestingly, the human body does not produce its own omega-3 fatty acids. Nor can the human body produce omega-3 fatty acids from omega-6 fatty acids, which are common in the Western diet. Most research has been done on EPA and DHA, two types of omega-3 acids that are often included in fish oil supplements.
Omega-3 fatty acids reduce pain and swelling. This may clarify why fish oil is doubtless effective for psoriasis and dry eyes. These fatty acids also prevent the blood from coagulating easily. This could explain why fish oil is useful for some heart conditions.
Why should there be Vitamin D in Fish Oil?
Fish oil is a supplement made from fish fats and/or livers such as cod, salmon, mackerel, herring, and sardines. Fish oil, especially cod liver oil, is rich in omega-3 essential fatty acids, an unsaturated fat that has strong anti-inflammatory properties in the human body.
Consequently, fish oil is a popular supplement for people who want to naturally treat their arthritis and decrease the risks of cardiovascular diseases, such as heart attacks and strokes. Fish oil also contains vitamins A and D. For example, 1 tablespoon of cod liver oil contains approximately 13,000 international units of vitamin A and 1,300 international units of vitamin D.
Vitamin D is essential for bone health, hormonal regulation, the immune response, and control of blood pressure, among other functions. Your skin produces vitamin D-3 when exposed to specific frequencies of sunlight, although many Americans now avoid the sun for fear of skin cancer, wrinkles or sunspots.
Determining Your Proper Fish Oil Dosage
The doses of fish oil vary depending on the purpose of the supplementation. For general health, 250 mg of EPA and DHA combined is the minimum dose and can be obtained through the intake of fish.
To make a noticeable difference in your health, the daily dose of fish oil for adults should be 2000 to 3000 mg of EPA and DHA combined. This level should be taken consistently, with food, for approximately 8 to 12 weeks before the effects begin to appear.
Now, take a look at your omega-3 supplement. Add the total number of mg of EPA and DHA per serving. How many capsules a day do you need to swallow to reach the 2000 to 3000 mg mark? For most brands, the actual dose you need is significantly higher than the normal recommendation of 1 or 2 capsules listed on the bottle.
Why You Should Not Choose Capsule?
Liquid fish oil goes down much more easily. Many liquids have been formulated to be free of that seafood flavor, which makes it a bit more flexible to take alone. You can also add it to foods such as a salad or smoothie. Apart from the taste, there are some other reasons why you can look for some liquid gold.
Liquid fish oil is absorbed quickly in your system as it is not impeded by any coating. The capsules must first dissolve in your stomach or intestine and then be absorbed. Thus, there is an additional step in the absorption process.
To maintain optimal results with liquid fish oil, it must be stored correctly so that it does not become rancid. Light, heat and air can decrease the potency of EPA and DHA and cause side effects such as poor taste. It is best to at all times close the bottle after use and keep the liquid fish oil refrigerated after opening.
In addition to absorption, it is important to observe how efficiently the body uses supplements. With absorption and digestion, you may lose some of the nutrients, but in general, you want to aim for the whole enchilada.
According to the Healthy Hearts Club, the body can use 98 percent of the nutrients in the liquid extract. That number is reduced to between 39 and 53 percent when a capsule is swallowed. Your body works harder to break down fish oil capsules and you get fewer benefits.
For those of you who are not experts in math, that means you would have to take twice as many capsules to get the same nutrients as a serving of fish oil. With some brands, you could be taking up to thirty capsules to get your recommended daily dose of EPA and DHA.
What Kind of Fish is used to make Fish Oils?
The most widely available dietary source of EPA and DHA is fatty, cold-water fish, such as salmon, herring, mackerel, anchovies, and sardines. The oils in these fish have a profile of approximately seven times more omega-3 oils than omega-6 oils. Other fatty fish, such as tuna, also contain omega-3 in somewhat smaller amounts.
Totox Value of Fish Oils
For the consumer, however, it can also be confusing, especially when many fish oil products claim to be fresh. What does it mean if an oil is fresh? What is the best fish oil to drink? How do we know what to trust?
The TOTOX value, which is calculated using peroxide and anisidine measurements, provides an overview of how fresh the oil is.
When oils are oxidized, they create new byproducts that do not exist in fresh oil. These by-products typically give off the fishy taste and smell associated with old fish. As a general rule, the lower the oxidation numbers, the fresher the oil.
As oxidation occurs, the EPA and DHA content of an oil also decrease. Since the EPA and DHA molecules are the main workhorses of the omega-3 family, a reduced content of EPA / DHA means less oil efficiency. In addition, many scientists believe that excessively oxidized lipids could cause adverse health problems.
Fish oil may improve asthma symptoms and the risk of allergies: A higher intake of fish and fish oil during pregnancy can reduce the risk of asthma and child allergies.
Fish oil may help prevent the symptoms of mental deterioration: People who eat more fish have a slower mental decline related to age. However, it is not clear whether supplementation with fish oil can prevent or improve mental deterioration in the elderly.
Fish oil may improve attention and hyperactivity in children: Behavioral disorders in children can interfere with learning and development. It has been shown that fish oil supplements help reduce hyperactivity, lack of attention and other behaviors.
Supplementing with fish oil can help improve symptoms of depression and anxiety: Supplementing with fish oil can help improve symptoms of depression, especially supplements rich in EPA.
Fish oil can reduce liver fat: Liver disease is common in obese individuals. Supplementing with fish oil can help reduce liver fat and the symptoms of a nonalcoholic fatty liver disease.
Fish oil may have benefits for the skin: Your skin can be damaged by excessive exposure to the sun or during old age. Supplementation with fish oil can help maintain healthy skin.
Fish oil can reduce inflammation and the symptoms of inflammatory disease: Fish oil has strong anti-inflammatory effects and can help reduce the symptoms of inflammatory diseases, especially rheumatoid arthritis.
Supplementing with fish oil can help reduce weight and waist circumference: Supplementation with fish oil can help reduce waist circumference. It can also help reduce weight gain when combined with other methods of weight loss.
Fish oil can help treat certain mental disorders: Supplementation with fish oil can improve the symptoms of certain psychiatric disorders. This effect may be the result of an increase in the intake of omega-3 fatty acids.
Fish oil can be good for heart health: Supplementing with fish oil can help reduce some of the risks associated with heart disease. However, there is no clear evidence that it can prevent heart attacks or strokes.
Omega-3s contribute to the normal development of the brain and eyes. They fight inflammation and can help prevent heart disease and a decrease in brain function.
Since fish oil contains a large amount of omega-3 fatty acids, those at risk for these disorders can benefit from its consumption.
When purchasing a fish oil supplement, be sure to read the label to verify purity, concentration, form, and sustainability. We recommend ZinZino BalanceOil. It is highly effective.
However, eating whole foods is almost always better than taking supplements, and eating two servings of fatty fish per week can provide you with enough omega-3s.
In fact, many of the studies mentioned above show that fish is as effective, if not better, than fish oil in preventing many diseases.