Fish oil has become a crowd-pleasing supplement in recent years, with many people looking to source the touted omega-3 fatty acids EPA and DHA through capsules or liquids. However, as with any supplement or dietary change, it’s important to understand what fish oil is, the research around its potential benefits, appropriate dosing, and any possible side effects.Â
What is Fish Oil?
Fish oil is essentially the fatty acid content extracted from the tissue of fatty fish such as salmon, trout, mackerel, or sardines. These types of fish naturally contain significant amounts of omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). EPA and DHA belong to a family of fats known as polyunsaturated fatty acids (PUFAs), and play important roles in human health.
Fish Oil Benefits: What Does the Research Say?
Let’s examine some of the areas where research has explored potential health benefits of EPA and DHA from fish oil:
Heart Health
Some of the most compelling research on fish oil benefits links omega-3s to heart health. Studies have found fish oil may:
- Lower triglyceride levels: High triglycerides are a known heart disease risk factor, and fish oil supplements have shown triglyceride-lowering effects.
- Reduce inflammation: Omega-3s are anti-inflammatory, and chronic inflammation increases heart attack and stroke risk. Fish oil may help prevent inflammation.
- Lower blood pressure: Both EPA and DHA seem to have small blood pressure-lowering abilities. Even modest reductions lower heart disease risk over time.
- Prevent arrhythmias: DHA specifically has been linked to maintaining a steady heartbeat and reducing the risk of dangerous arrhythmias.
While research looks promising overall, not all studies have shown clear benefits. Larger doses (2-4g/day of combined EPA+DHA) seem needed according to current guidelines. Fish oil cannot replace lifestyle changes and may work best as part of a heart-healthy regimen.
Mental Health and Cognition
Research has connected omega-3 intake to brain health, though evidence is still emerging:
- Depression: Some studies link depressed mood and depression risk to low omega-3 levels. Fish oil may mildly lift the mood in some cases when EPA + DHA intakes are increased.
- Neuropsychiatric disorders: Children and adults with neurodevelopmental conditions like ADHD and bipolar disorder may benefit from fish oil, but more research is still needed.
- Brain aging: DHA makes up much of the brain’s structure. Higher blood DHA levels correlate with better cognitive function as we age. Fish oil may slow cognitive decline.
Further research with larger, longer studies is still warranted. Mental health conditions also involve complex biological and environmental factors. Still, maintaining adequate omega-3 intake through diet and/or supplements may support optimal brain and mood health over the long term.
Other Potential perks
Some additional areas where preliminary research hints at fish oil benefits include:
- Fertility: EPA + DHA helps produce hormones involved in ovulation and may support fertility in both men and women.
- Pregnancy: Fish oil is thought to promote fetal and infant neural development and support eye and brain health during pregnancy and beyond.
- Autoimmune disease: The anti-inflammatory impact of omega-3s could help in conditions involving chronic inflammation like rheumatoid arthritis.
- Macular degeneration: High DHA levels are linked to eye health, and fish oil may reduce macular degeneration risk in older adults.
However, more conclusive research is still needed regarding fish oil’s impact on many of these non-heart health conditions. For now, the focus has turned toward optimizing intake through nutritious whole foods like oily fish when possible.
Fish Oil Price: How Much Should You Spend?
With the variety of fish oil supplements available, prices can vary quite a bit depending on the brand and potency. In general, the aim is to spend between $15-30 AUD per month on high-quality fish oil, though deals can be found for less. Consider these factors when budgeting:
- Potency: Higher EPA + DHA content usually indicates a better value, so compare milligrams (mg).
- Purity: Look for supplements tested for environmental contaminants and backed by a certificate of analysis. These will likely cost a touch more.
- Enteric coating: Coated soft gels protect the oil from stomach acid for better absorption. Adds a few dollars.
- Form: Liquids and capsules generally cost about the same, with gummies or chewables a bit pricier.
- Brand: Well-known brands ensure potency and safety standards but fetch a premium price over store brands.
When supplementing as a general health measure, aim for a value brand providing the research-backed daily recommendation of 250-500 mg EPA + DHA. For therapeutic use under a doctor’s guidance, you may need a higher-dosed option. Overall, spend enough for quality without overpaying.
Fish Oil Benefits for Men and Women
Both sexes can enjoy potential support from fish oil supplementation. However, emerging research hints at some key gender differences in needs and responses to omega-3 fatty acids.
For men:
- Prostate health: Higher omega-3 intake associated with lower prostate cancer risk. Fish oil may protect cellular health.
- Fertility: Research connects reduced omega-3s to poorer sperm health and higher risk of erectile difficulties.
- Mood support: The anti-inflammatory impact of EPA + DHA could help with irritability, anxiety, or depression in men.
For women:
- PMS & mood: Fish oil may decrease physical PMS symptoms and associated irritability due to EPA’s anti-inflammatory properties.
- Fertility: Adequate omega-3s support ovulation and may boost fertility, especially in women who have difficulty conceiving.
- Menopause relief: Hot flashes and mood issues are inflammation-related. Fish oil’s anti-inflammatory nature could help manage the menopausal transition.
- Pregnancy: EPA + DHA intake is crucial during pregnancy and breastfeeding for fetal and infant neural development.
To optimize these benefits, adult males need around 2,000 mg and females around 1,600 mg combined EPA + DHA per week from food and supplementation sources. Be sure to consult your doctor before starting or increasing any supplement regimen.
Fish Oil Benefits for Skin
Our skin contains high amounts of DHA, and getting adequate omega-3s internally appears important for skin health as well. Studies have explored both topical fish oil application and oral supplementation benefits:
Clearer Skin
Taking fish oil orally has shown potential to help certain skin conditions like:
- Acne: EPA and DHA have anti-inflammatory effects that could curb acne breakouts. Clinical trials report reduced blemishes when supplementing.
- Eczema and dermatitis: Fish oil’s anti-itch and hydrating properties may benefit irritated, itchy, or flaky skin conditions.
- Psoriasis: Thanks to EPA’s anti-inflammatory role, fish oil could be a safe strategy to explore for mild-moderate psoriasis.
Youthful Appearance
From the inside out, omega-3s may help skin maintain a clear, radiant look through:
- Hydration: Higher omega-3 intake leaves skin more hydrated and supple.
- Collagen support: EPA and DHA help regulate collagen production for firm, elastic skin.
- Wrinkle prevention: As an anti-inflammatory, fish oil could help protect the skin and slow visible signs of aging.
- Blood flow: Better circulation via omega-3s brings more nutrients and oxygen to skin cells.
Topical fish oil application may provide extra moisture and hydration, whether used alone or mixed in with creams and serums. However, for the systemic anti-aging benefits, oral fish oil intake through diet or supplements is key.
Fish Oil Capsules: How to Choose and Use
Now that we understand the potential health advantages of fish oil let’s discuss the practical matters of choosing and using fish oil supplements in capsule form:
Look for These Qualities
When selecting fish oil capsules, aim to find a product that:
- It clearly lists the amounts of EPA and DHA per serving.
- It is enteric-coated to protect the oil from stomach acid.
- It is free of contaminants like mercury, PCBs, and dioxins.
- Comes from a reputable brand with third-party potency and purity testing.
Has a fresh expiration date and is stored in a cool, dark place for best quality. Gelatin capsules tend to be the most stable delivery option.
Dosing Guidance
As a general guideline for maintenance:
- Adults should aim for 250-500mg of combined EPA + DHA per day.
- Pregnant or breastfeeding women may need up to 1,000mg daily.
- Children over age four can take 3-5mg of EPA + DHA per kg of body weight daily.
Always follow product instructions and consult your doctor before exceeding daily value levels or giving supplements to infants under four years old without approval. Be consistent and patient, as omega-3 benefits often emerge over a few months of regular intake.
Start by taking your fish oil caps with meals to aid absorption. Swallow whole or chew thoroughly if capsules can be opened. Fish burps are common at first but usually fade over time. Consider taking omega-3s right before bed if daytime burping persists.
With the right selection and steady dosage, fish oil capsules provide a convenient supplemental route to potentially enjoying all the research-backed advantages of EPA and DHA. Consult your healthcare team to determine if and how much daily omega-3 intake is suitable for your individual health goals and medical profile.
Fish Oil Side Effects: Are There Any Risks?
As with any supplement or medication, fish oil does have some potential side effects, particularly if taken in very large doses. However, side effects are generally mild and uncommon when following standard dosage recommendations:
- Digestive upset: Fishy aftertaste, stomach discomfort, or loose stools are occasionally reported. Enteric-coated products help minimize issues.
- Bleeding risk: Fish oil thins blood viscosity slightly via platelet inhibition, so there is a theoretically increased risk for bruising or bleeding issues if taking blood thinners. Monitor any changes.
- Allergic reaction: True fish oil allergies are rare but possible. Watch for rash, hives, tingling, swelling, itching, or breathing trouble, and discontinue using if noticed.
- Drug interactions: Omega-3s may amplify the effects of medications processed by the cytochrome P450 system in the liver. Discuss potential interactions with your healthcare practitioners.
- Mercury concerns: Fish products are a leading dietary source of mercury exposure. Most reputable fish oil supplements test for and remove contaminants, but those with kidney disease or pregnant women may still want to exercise caution.
When following dosing instructions for a trusted, high-quality supplement brand, the overall likelihood of side effects from fish oil is quite low. As with any supplement, more is not necessarily better – stick to recommended amounts. Talk to your doctor before supplementing if you take medications or have other health factors to consider.
FAQ About Fish Oil
Here are answers to some common questions people have about fish oil benefits:
Does Fish Oil Make Your Skin Look Better?
There is some evidence that taking fish oil orally can provide skin benefits like clearer complexion, improved hydration, and reduced signs of aging over time. This is due to the anti-inflammatory omega-3s EPA and DHA supporting skin health from within. Topical application of fish oil may also moisturize skin. Clinical trials show promise for conditions like acne when consistently supplemented.
How Long Does it Take For Fish Oil to Clear Skin?
Most studies showing fish oil’s acne-fighting effects used supplementation periods of 3 months or more. You may start noticing improvements within the first 4-8 weeks, but allowing three months is a reliable timeframe to experience fish oil’s full skin-perfecting potential. Individual results will vary based on root causes, existing skin conditions, dosage, and other lifestyle factors. Sticking with regular intake is important.
What Happens When You Start Taking Fish Oil?
Initially, some people may experience mild side effects like burping, loose stools, or nausea after taking fish oil capsules as the body adjusts. These usually fade within 1-2 weeks as tolerance builds. Within the first month of regular intake, you may notice improvements in skin and nails or subtle changes in mood or joint comfort as omega-3s take effect. However, it may take three months or more to experience fish oil’s full array of possible benefits. Don’t expect immediate dramatic results – consistency is key.
Can I Mix Fish Oil with Body Cream?
Yes, applying fish oil topically mixed with a light moisturizer can further hydrate and nourish skin. Just use a small amount of fish oil in proportion to the cream to avoid feeling too oily. Look for oils high in DHA to support skin structure and reduce visible signs of aging over time when used in conjunction with daily oral fish oil intake. The anti-inflammatory properties are absorbed either way for total skin renewal support inside and out.
Does Fish Oil Affect Weight?
Some research suggests omega-3s from fish oil may aid weight management in a few ways: Reducing systemic inflammation linked to obesity, increasing feelings of fullness, and potentially boosting calorie burn. However, no direct weight loss effects have been proven—fish oil is not a miracle diet aid. Maintaining a healthy lifestyle through diet and exercise is still key for weight control. Fish oil’s slight metabolic support works best as part of an overall weight-management strategy under medical guidance.
