Omega 3 supplements are created with fish oil extracts derived from oily fish such as anchovies, tuna, salmon and herring, trout, sardines, and so on. These fish oils are abundant in Omega fats and Vitamins A as well as D. Omega 3, often referred to as "the good fat', is found in the retina, brain and sperm cells in your body. However, we are unable to create Omega 3 on our own and have to rely on external sources to get the daily requirements.
Omega 3 fatty acids are naturally present in algae, which is the main food source for fish as well as other sea creatures. Fish oil is a rich source of Omega 3, known as Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), and has been demonstrated to be more efficient than alpha-linolenic acids (ALA) -which is the Omega 3 found in plant sources.
It is also possible to get Omega 3 fatty acids from different sources in your diet. They include:
- Nuts and Seeds (Flax Seeds, Chia Seeds and Walnuts)
- Plant Oils (Flaxseed Oil, Canola Oil, Soybean Oil)
- Fortified Foods (Eggs, Milk, Cereals and Orange Juice)
- Smaller Cold Water Fish (Herring, Mackerel, Salmon, Sardines)
Benefits of Omega 3 Fish Oil Supplements
Omega 3 is known as the super supplement due to the wide array of benefits it provides. The benefits are outlined below in greater detail:
1. Supports Heart Health
Triglycerides are a form of fat that is found in blood. Their excessive levels can result in fatty accumulation within the artery walls, which can cause heart attacks and strokes. Omega 3 is scientifically proven to reduce the amount of triglycerides in blood and ensure optimal heart health.
2. Helps in Mental Health
Omega 3 is vital for good mental health, and it has been shown to improve cognitive function. Omega 3 is essential for proper mental health and can improve cognitive function. EPA and DHA aid in treating a variety of disorders of the neuropsychiatric spectrum, including schizophrenia, depression, dementia, postpartum depression Par, Parkinson's disease pos, post-traumatic stress disorders, attention deficit hyperactivity disorder and many more.
3. Improves Eye Health
Ophthalmologists advise Omega 3 supplements for dry eyes as well as to improve vision. Retinal photoreceptors are made up of DHA as a key component.
4. Helps in Weight Management
In addition to eating the right food and doing regular exercise, experts suggest the Omega 3 supplements help curb appetite and prevent overeating.
5. Improves Bone Health
It is believed that EPA and DHA help to strengthen joints and lessen stiffness. Increased consumption of omega-3 helps improve bone mineral density and prevents the destruction of cartilage.
6. Leads to Healthy Skin
The skin is the biggest organ in the body, and a large amount of Omega-3 fatty acids can be found within it. Health experts advise consuming Omega 3 fatty acids to combat various skin conditions like psoriasis and dermatitis. Fish oil has anti-inflammatory properties. Oil can soothe the redness and reduce irritation to the skin.
7. Helps Liver Health
Omega 3 Supplements are often recommended to those with the build-up of liver fat. This is usually observed in those who consume only a small amount of liquor (Non-alcoholic Fatty Liver Disease or NAFLD).
8. Improves Kidney Function
Fish oil consumption is believed to help reduce damage to kidneys caused by cyclosporine, a drug. Cyclosporine is a drug that decreases the risk of rejection of the organ following an organ donation.
Possible Side Effects
Omega 3 supplements are considered to be safe supplements and are a popular choice among people of all ages. However, it is a supplement that has small risks of side effects if consumed in high doses (more than three grams daily).
The most frequent adverse effects are:
- Nausea
- Diarrhoea
- Abdominal Pain
- Heartburn
- Acid Reflux
- Bad Breath
- Fishy aftertaste or belching
- Headaches
Precautions to be Observed
While plant-based Omega 3 supplements are safer to take, certain combinations don't make sense with Omega 3 fish oil-based Omega 3 supplements. Below, we will discuss these in more detail:
Birth Control Pills (Contraceptive Pills)
Fish oils can lower the levels of triglycerides fat in the blood. However, birth control pills could reduce the efficacy that fish oil capsules provide. So, it is recommended to avoid taking both together.
Blood Pressure Control Medicines
Fish oils-based Omega 3 supplements help lower blood pressure. When combined with medication that treats hypertension, Omega-3 supplementation could result in the development of extremely low blood pressure in the body.
Anticoagulant/ Antiplatelet Drugs
These medications are not recommended to be taken with supplements containing fish oil because fish oil is also a deterrent to blood clotting. Studies have proven that when both are used together, they increase the risk of bruising and bleeding risks.
Dosage
Many factors, including age, gender, health issues, and so on. These should be taken into consideration when determining the amount of fish oil the body needs. Therefore, it is recommended to consult with a physician prior to deciding to add Omega 3 supplements to your daily diet. The supplements should be consumed in their entirety with water and food. The capsules shouldn't be crushed or sprinkled over food or drinks.
It is recommended that the Food and Drugs Administration (FDA) not exceed 3 grams of fish oil, which should be consumed per day (3000 mg) of EPA and DHA combined, with the recommended 2g (2000mg) daily in dietary supplements. Higher doses are used to reduce triglyceride levels within the body. It is only recommended under an expert's advice from a physician.
Bottom Line:
omega-3 fats play a crucial part in maintaining healthy, hydrated and beautiful skin. Integrating omega-3-rich food items in your diet or using a high-quality fish oil supplement will help to ensure that you're receiving sufficient fatty acids that aid in maintaining your skin's well-being.
Comments