Introduction
Fish oil is a source of omega-3 fatty acids and it is derived from the tissue of the oily fish and fish is by far the most common source for omega-3 fatty acids, hence the name fish oil and omega-3 is often used synonymously. Currently, there are manufactured EPA/DHA dominant mixtures available in the form of supplements or as fortified foods.
Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are dominant types of omega-3 fatty acids, which are known to contribute to inflammatory response, various metabolic pathways, and brain working and functioning.
Further, EPA and DHA can be synthesized in the body from alpha-linolenic acid (ALA) to derive similar health benefits, however, this the process of synthesis is inefficient in humans .
The popular veg etarian sources __ of omega-3, which typically contain ALA are (i) chia seeds, (ii) brussels sprouts, (iii) algal oil, (iv) hemp seeds, (v) walnuts, and (vi) flax seeds
Benefits of fish oil supplements
Some of the notable benefits of the fish oil or omega-3 supplements include the following
| Benefits | Magnitude | Evidence |
|---|---|---|
| Reduction in triglycerides | Strong | High |
| Help against__ | Notable | High |
| Benefit for high blood pressure people | Minor | High |
| Improvement in HDL | Minor | High |
| Reduction in inflammation | Minor | Moderate |
| Reduced Muscle soreness | None | Moderate |
| Improvement in Cognitive decline | Minor | Moderate |
Recommendation and Dosages
While there are no fixed dosage recommendations, the dosage will be goal-dependent and basis current nutrient intake. Most health organizations recommend consuming at least 250 mg of EPA and DHA each day for maximal health benefits.
For ALA, similar recommendations is are around 1600 mg for males and 1100 mg for females to provide similar benefits to that of ALA and DHA.
The upper limit for safe consumption for a healthy adult is as much as 3000 mg a day of total omega -3 fatty acids.
Some of the popular sources of omega-3 in mg for every 100 gm
| Source | EPA | DHA | ALA |
|---|---|---|---|
| Salmon | 600-900 | 1100-1300 | 300 |
| Mackrel | 900 | 1400 | 200 |
| Tuna | 300 | 900 | – |
| Mussels | 200 | 300 | – |
| Shrimps | 300 | 200 | – |
| Butternuts | – | - | 8700 |
| Flaxseeds | – | – | 18100 |
| Walnuts | – | – | 9100 |
| Canola oil | – | – | 9300 |
| Flaxseeds oil | – | – | 53300 |
Depending upon how well the above ingredients are present in your staple diet, you may consider whether to supplement with omega-3 or not.
Fish oil can be consumed at any time of the day, however, in order to minimize the “fish burp” taste, it is recommended to consume it with meals.
