There are a number of supplements commercially available, but chances are at one point in your life you have taken one or the other daily for sometime. One of the most popular supplements is: fish oil.
Here’s all you need to know
Benefits of Fish and Fish Oil Supplements
Fish oil and fishes are prized for lean protein and omega-3 fatty acids, which protects against inflammation, encourage heart health and promote brain function, and manage depression.
Fish oil supplements can be beneficial. The fish oil capsules are made to deliver omega-3s that rival those found in fatty fish like salmon, tuna, and anchovies. And the best part? They provide numerous benefits at prices lower than actual fishes. Several research and analysis show fish oil supplements can effectively treat certain heart conditions, lower triglycerides, and enhances blood vessel functioning among diabetics. They also help avoid the raised mercury levels that come with consuming a lot of fish.
Fish oil supplements are safe and safe to consume for pregnant women too.That’s because the supplements have been proven to aid the baby’s brain and retina development and also reduce the risk of having a low birth weight baby.
Several other studies show that fish oil has no effect whatsoever. Researchers from a JAMA Internal Medicine reviewed 24 studies that were published between 2005 and 2012 and found that only two of them had a positive outcome to taking the supplements.
The research is conflicting because this is all still relatively new. We look at areas like Japan that have low instances of heart disease. Then, researchers try to pull out the beneficial omega-3 fatty acids and put them into fish oil supplements. The problem is the Japanese ate fish, not supplements and apparently you can’t just interchange them and expect the same results.
When we consider communities that actually consume food, we’re seeing the health benefits, But when we’re breaking it down in a lab through and consuming as supplementation, we’re not seeing those types of benefits coming out of it.
So, Should You Take Them?
To make things ever more confusing, experts and dietitians have mixed feelings on fish oil supplements; some think they’re overhyped, while some recommend them. The one thing they do agree on, though: It's always best to get your omega-3s right from the source.
It’s always better to get your nutrients straight from the food source because foods are loaded with so much more than just nutrients. They are loaded with all sorts of biochemicals, macronutrients, and micronutrients. And, The best way to satisfy your omega-3 fatty acids is to eat fatty fish.
Now, About The “Fishy” Side Effects...
If you decide to consume the supplements or your doctor directs you to take them, you’ll realize soon enough that you’re going to have to deal with fishy burps. Somebody who has a really high dose will have an odor to them. She adds that many brands advertise “burp-less” formulas, but those are generally false promises.
It's best to stick with supplements that have a government authorised seal of approval on the bottle. And then experiment a little to see what works best for you. Finding the perfect supplement for you is a process full of trial and error.
The bottom line:
Fish trumps fish oil supplements. But if you don’t eat enough of fish and do Blood check-up regularly, then supplements are your best bet to nab omega-3 benefits. If you can’t get them through your diet, then supplements are the next best thing.