Fish oil benefits12/31/2023 For example, in 2019, scientists who looked at the data (opens in new tab) of 4,202 people in Holland found that those who consumed fresh fruits and vegetables and two weekly servings of fish were less likely to develop age-related macular degeneration than those who did not. In some cases, eating a diet rich in fruit and vegetables may be as beneficial as supplements. Optometrists often recommend (opens in new tab) taking supplements containing omega-3 to support eye health, even though scientific evidence does not always support their use for this purpose. Some evidence suggests that getting an adequate intake of omega-3 may help protect eye health. Other research has demonstrated that fish oil may also indirectly affect weight management (opens in new tab) by stimulating areas in the brain that control food intake. And supplementing your diet with fish oil has also been shown (opens in new tab) to slow the normal decline in muscle mass and function in older adults. Some research (opens in new tab) has linked omega-3 to fat loss. Furthermore, taking fish oil supplements during pregnancy may reduce (opens in new tab) the risk of allergies in babies. In a review (opens in new tab) of nearly 100,000 people, a mother’s fish or omega-3 intake was found to reduce the risk of asthma in children by 24–29%. The supplements may also be helpful in pregnancy. Several studies (opens in new tab) show that fish oil may reduce asthma symptoms, particularly in children. This is why many of the best supplements for joints contain fish oil. Additionally, fish oil supplements can significantly reduce joint pain (opens in new tab) and stiffness in people with rheumatoid arthritis, which causes pain in the joints. Scientists believe (opens in new tab) that because fish oil has anti-inflammatory properties, it may help treat chronic inflammation conditions. Reducing inflammation may help treat symptoms of these diseases. However, chronic inflammation is associated (opens in new tab) with health conditions such as kidney disease, diabetes, and heart disease. Inflammation is your immune system’s way of fighting infection and treating injuries. Older adults with higher omega-3 intakes have been shown (opens in new tab) to maintain greater bone density, making fish oil a possible way to tackle the issue of age-related bone loss. Scientists (opens in new tab) think this imbalance may cause low bone density in both men and women. In the typical American diet, it's common to consume far more omega-6 fatty acids-which are found in plant oils, like corn and sunflower oils-than omega-3 fatty acids. When used in conjunction with standard antidepressant therapies, fish oil supplementation has been beneficial in treating depression compared to a placebo. Studies (opens in new tab) have also connected higher blood levels of omega-3s with a lower risk of depression and anxiety. In one study (opens in new tab), fish oil improved cognitive performance in healthy adults between the ages of 51 and 72 in just five weeks, compared with the effects of a placebo. Research (opens in new tab) has found that omega-3 is essential for typical brain function. International scientific experts recommend (opens in new tab) at least 500mg/day of EPA and DHA for general heart health in the general population.” 2. But for those who can't or won't eat fish and seafood at least twice a week or more, supplements can help to increase blood and tissue levels of these omega 3. “Whenever possible, it's always best to get nutrients from real food, rather than supplements. “The reason you get so many seemingly conflicting results with nutritional studies can be to do with the limitations of those studies - often reflecting budgets, practicalities or the ethics of trials on humans - but also because clinical trials vary so much in the populations studied - formulations and dosages used, outcome measures and compliance. So where does that leave us? Dr Alex Richardson (opens in new tab), a passionate advocate of the benefits of fish oil for health, says: “There is solid scientific evidence that the omega 3 from fish oils - DHA and EPA, and especially EPA - is beneficial for a healthy heart. In 2019, another large study was published showing that taking a high dose supplement of pure EPA could reduce heart attacks, strokes and cardiac deaths in a high-risk population by over 25%. But what about fish oil supplements? A series of recent studies have called into question their heart-protecting qualities, including a major review (opens in new tab) of randomized studies in 2018 which showed omega 3 supplements had little or no effect on the risks of experiencing heart disease, stroke or death.īut the story doesn’t end there.
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