Omega-3 fatty acids, found in certain fish, vegetable oils, nuts, flaxseed, and leafy vegetables, are crucial to one’s health, offering a variety of healing capabilities, including decreasing the risk of coronary heart disease and lowering cholesterol. There have also been promising studies of omega-3 as treatment for cancer, depression, and ADHD. Because of all these potential health benefits, and the fact that our bodies can’t produce these essential nutrients on their own, more and more people are turning to fish oil supplements, which are rich in omega-3 fatty acids.
Fish oil supplements, which are known by many for moistening skin and making hair less brittle, are also often used to reduce inflammation and as a treatment for dry eye.
The main reason most people take these supplements, however, is for heart health.
Find out what's happening in Walthamfor free with the latest updates from Patch.
Fish oil supplements should contain a minimum of 1,000 mg of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and a maximum of 4,000 mg of EPA and DHA. A health professional can guide you as to the right dosage for you.
You may be asking yourself, “But how does fish oil work?” Fish oil removes saturated fats that may be clogging key arteries. It also coats the myelin sheath, which is found around neurons used in the brain’s nerve transmission, enabling the proper firing of the neurons.
Find out what's happening in Walthamfor free with the latest updates from Patch.
It is possible to get your dose of omega-3 fatty acids through fish, but you have to make sure to eat the right type of fish. For example, fish that live in the wild such as wild Alaskan or North Atlantic salmon, are rich in the right type of oil because the fish are healthier from the exercise they get from swimming in the open water each day. Oil derived from farm-raised fish does not have the same therapeutic benefits because these fish have been confined to swimming only in a pen. Tuna, halibut, scallops, and shrimp are also rich in omega-3s, as well as walnuts, flaxseed, and greasy fruits like avocado and winter squash.
Because of the amount of processed foods we often consume, it can be difficult for people in Western countries to get omega-3s from their diet. If you are unable to get the omega-3s you need from diet, then fish oil supplements are an easy alternative. However, it is important to choose a high quality supplement that meets the minimum recommended levels of DHA and EPA.
It is also important to study the ingredients carefully so that you know exactly what you are taking. Lower quality supplements will likely contain a fishy odor and can result in excessive belching as a side effect. Fish oils can also contain harmful ingredients such as mercury, which is why it is especially important to ensure you are buying a pure product.
Fish oils are derived from fat, so supplements can take a while to digest. People who take these supplements should wait 30 minutes before working out. Keep in mind that fish oil supplements do not interact well with blood thinners. People who take Coumadin, for instance, should check with a physician before using fish oil supplements.
There is nothing fishy about the benefits of fish oil!
Steve Bernardi is a registered compounding pharmacist and co-owner of Johnson Compounding & Wellness in Waltham (www.naturalcompounder.com). Readers with questions about natural or homeopathic medicine, compounded medications, or health in general can email steve@naturalcompounder.com or call 781-893-3870.
