Fish oil

You've probably heard that it's good to eat fish. Although it is a generalization, it does have great benefits and in this lesson we will explain why. Salmon, tuna, mackerel, sardines are fish rich in a highly positive compound for health: omega 3 fatty acids. A balanced diet should have this substance, as it has been proven to alleviate arthritis, protect the heart from heart disease, reduce the risk of dementia, among others.

However, we are going to deepen our study in another dietary supplement that comes from the tissues of certain species of fish: fish oil. Fish oil has been considered for years as a great food, as it contributes to the process of cell growth and promotes cell activity. Fish oil can be ingested through the consumption of fish with a high omega-3 composition, such as those mentioned above, or through the ingestion of capsules.

Thus, if fish is not a food of your taste, these supplements are your best option. Using one of these alternatives is essential, since the body does not produce its own omega-3 fatty acids. Unfortunately, due to the industrial process to which foods are subjected, omega-6 fatty acids predominate in the Western diet, in a 16 to 1 ratio with omega-3 fatty acids. Although the former are considered healthy fats, such an unbalanced proportion of them can have negative consequences for health.

If you are wondering what is the right ratio between one or the other, we must tell you that scientific studies on the subject do not have unique results. Some say a ratio of 1 to 1, and others deny it. Therefore, we recommend you to look for a balance and make sure that your diet and fish and fish oil supplements help you to achieve it.

Benefits of fish oil

Now, what are the benefits of fish oil?

• Lower blood pressure.

• Lower blood triglyceride levels significantly.

• Protect the body from heart disease.

• Reduces joint pain and swelling and improves joint support.

• It produces a slight improvement in high-density lipoprotein cholesterol.

We recommend the research study conducted by Wageningen University and the Center for Biostatistics at the University of Utrecht in the Netherlands, published in the journal 'Hypertension'; research by the Mayo Clinic; and a clinical trial published in "The Journal of Rheumatology". All these scientific papers talk about the proven benefits of fish oil.

How should fish oil be taken?

The dosage of this supplement should be consulted with a specialist depending on its purpose. As we explained above, its uses and benefits are many. It can be up to 6 grams per day in case its purpose is to reduce pain.

Even so, the recommended standard is one gram of fish oil per day.

Side effects of fish oil

This supplement is safe, as long as it is consumed in the two indicated doses. Clearly, an excessive intake of fish oil can have serious health consequences. Unpleasant symptoms such as bad breath or flatulence may occur. They can also cause indigestion, nausea and diarrhea.

Increases the chances of heartburn. Decreases Vitamin E levels. This compound contributes to prevent diseases related to eyesight, cholesterol and heart. If combined with an anticoagulant treatment, as fish oil is a coagulation inhibitor, it can cause bleeding of gums and nose.