Is Fish Oil Really Good for the Body? Let's Find Out Exactly!

You've probably seen ads for "Fish Oil" pills on TV, in newspapers, or on social media, right? They say a lot of things like it's good for the heart, helps with brain function, and improves eyesight. So what's the truth in this story? Is it as good as everyone says? Do we really need to take it? Today, let's talk about this fish oil, that is, fish oil, in a simple and clear way.

First, let's see, what is fish oil?

Simply put, fish oil is an oil extracted from the tissues of oily fish such as salmon, tuna, herring, and mackerel. It is made by boiling the fish thoroughly, pressing it, and separating the oil from the liquid that comes out of it.

The story of this fish oil begins about 50 years ago. A group of scientists in Denmark noticed that some Inuit people living in the Arctic region had a very low incidence of heart disease. When they looked for the reason for this, they realized that the main reason for this was that their diet consisted of oily fish. Because these fish are rich in omega-3 fatty acids , a very important nutrient for our bodies.

Research has proven that omega-3 is very beneficial for our heart and blood vessels. So fish oil is one source of these valuable omega-3s.

Let's dig a little deeper: What is Omega-3?

Omega-3 is a type of polyunsaturated fat found in some foods. These are essential for our bodies. However, our bodies cannot make them on their own. Therefore, we need to get them from the foods we eat.

Some of the main benefits of Omega-3 are:

• Helps reduce the level of bad cholesterol in the blood.
• It can reduce the risk of diseases such as heart disease and stroke.
• Essential for healthy eye and brain development.
• The lungs are important for the functioning of the immune system and endocrine system.

There are three main types of omega-3.

1. DHA (Docosahexaenoic acid): These are abundant in fish oil.

2. EPA (Eicosapentaenoic acid): This is also abundant in fish oil.

3. ALA (Alpha-linolenic acid): Found in plant foods like flaxseeds, chia seeds, and soybeans, ALA can be converted into DHA and EPA in small amounts by our bodies.

How much omega-3 do we need per day?

The amount of omega-3 (as ALA) needed per day varies depending on age and gender.

What foods are rich in omega-3?

• Oily fish: salmon, tuna, mackerel, herring, sardines
• Seafood: Crabs, mussels, shrimp
• Plant sources: Flaxseeds and flaxseed oil, Chia seeds, soybeans and soybean oil, canola oil, black walnuts

Should you be worried about mercury when eating fish?

This is a problem for many people. Some large fish can contain a heavy metal called mercury in their bodies. Excessive intake of these is harmful to our brain and nervous system. Pregnant mothers and young children should be especially concerned about this. Large fish like shark and swordfish have high levels of mercury.

However, it is considered perfectly safe to eat about 340 grams (about 12 ounces) of fish like salmon, tuna, and sardines per week. This mercury is usually removed when fish oil supplements are manufactured.

What are the real health benefits of fish oil pills?

Here's the important part. While there's clear evidence that eating fish as a food is good for your heart, the results of research on fish oil supplements are a bit conflicting . Some studies show they're helpful, while others say they're not very helpful.

Let's see what the research says about some key issues.

• Heart disease and heart attacks: There is evidence that fish oil pills reduce triglycerides, a type of fat in the blood. They may also help reduce the risk of heart attack or stroke in people who already have heart disease. These benefits are greater for people with heart disease than for healthy people.

• High blood pressure: Some studies have shown that taking fish oil in doses greater than 3 grams per day can slightly lower blood pressure. However, taking such high doses may increase the risk of bleeding. Therefore, never use such high doses on your own unless under the close supervision of your doctor .

• Brain function: There is still no clear evidence that fish oil prevents Alzheimer's disease or improves memory. Some studies show a small benefit, but more research is needed to confirm this.

• Rheumatoid Arthritis: There is little evidence that they reduce overall symptoms in people with rheumatoid arthritis. However, some data suggests that they may help reduce the amount of painkillers (such as NSAIDs) needed to control pain and morning stiffness.

• Eye health: There is mixed evidence that omega-3s help prevent age-related macular degeneration (AMD). They may also help relieve symptoms of dry eyes, but this is also inconclusive.

• Depression: Some studies have shown that people who eat more fish have a slightly lower risk of depression. However, there is not enough evidence to suggest that fish oil pills can treat major depressive disorder.

Risks and side effects of taking fish oil

It's important to talk to your doctor before taking any supplement. Even fish oil is not suitable for everyone.

• Bleeding risk: Taking fish oil in high doses (more than 3-5 grams per day) can reduce blood clotting and increase the risk of bleeding. If you are taking blood thinners such as aspirin, warfarin, or clopidogrel, you should definitely consult your doctor before taking fish oil.

• Heart rate changes: Two large recent studies have shown that taking very high doses (such as 4 grams per day) for a long time may slightly increase the risk of developing abnormal heart rhythms in people with certain heart conditions.

• Allergies: It is not clear whether fish oil is safe for people with seafood allergies. If you have such an allergy, do not take it without medical advice.

• Minor side effects:
• A fishy taste or smell in the mouth.
• Heartburn.
• Stomach upset, nausea.
• Diarrhea.
• Headache.

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