Fish Oil Benefits for your Heart, Brain and More

Fish oil is a supplement that offers wide-ranging benefits for health, memory, and cardiovascular function.

Fish oil is a source of omega-3 fatty acids, which are important for maintaining structures in the body.

For the past few decades, nutritionists and health experts have been enamored of the so-called “Mediterranean diet,” which is rich in fruits, vegetables, nuts, and healthy oils from fish and meat.

People who follow a Mediterranean diet have a significantly lower incidence of obesity, heart disease, and even age-related memory impairment. The prevalence of good fats in this diet is viewed as one possible reason for the overall better health.

As a source of good fats, Fish oil benefits include reduced inflammation, lower risk of cancer, improved mental health, and healthier skin.

Fish Oil

Omega 3 Fatty Acid

Heart Health

Brain Health

Inflamm- ation

How It Works:

• Reduces signs of aging & inflammation
• Supports cognition, memory & brain health
• Promotes fat burning & heart health

Dosage:

Between 250 - 2,000 mg per day

Safety:

Generally well tolerated

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Where Does Fish Oil Come From?

Fish oils come from fatty fish (sometimes called oily fish), a group that includes tuna, sardines, salmon, mackerel, trout, and herring.

Although they are labeled “fatty,” these fish are not bad for your health. Rather, they contain very high levels of healthy mono- and polyunsaturated fats and lower levels of harmful saturated fats.

In particular, fish oil supplements contain two types of healthy omega-3 fatty acids:

• Eicosapentaenoic acid (EPA). This omega-3 fatty acid is plentiful in fatty fish, which obtain the EPA from the algae they consume. In the body, EPA is converted into prostaglandin-3, a chemical that plays a role in the inflammatory response.
• Docosahexaenoic acid (DHA). Another type of omega-3 fatty acid, DHA comprises a large part of the human retina, brain, and sperm cells. In fact, DHA represents 40% of the polyunsaturated fatty acids in the brain.

Notably, fish oils are relatively low in omega-6 fatty acids. This type of fatty acid is necessary for healthy functioning but should be taken in moderation. It is recommended that a ratio of omega-6’s to omega’3 of close to 1:1 be achieved for optimal health.

However, the Western diet contains as much as 16:1 more omega 6’s. By using a fish oil supplement, it is possible to bring this ratio back into balance for better health.

Fish Oil Benefits for Cardiovascular System

Some of the most important information about the effects of fish oil on cardiovascular functioning comes from longitudinal prospective studies. In these studies, information is collected about a group of people who are monitored for years afterward to identify their health problems and causes of death.

According to a 2002 impact statement by the American Heart Association, eating fatty fish or taking fish oil supplements is associated with a significant decrease in cardiovascular risk.

In a randomized controlled trial, male survivors of a heart attack were instructed to increase their intake to 200 to 400 grams of fatty fish each week. The researchers saw a 29% reduction in mortality over the following two years, with the greatest benefit seen for fatal heart attacks.

Although there are several possible mechanisms for this effect, scientists believe that fish oil benefits may decrease triglyceride levels, prevent harmful plaques from growing in blood vessels, reduce inflammation, and prevent irregular heartbeats.

Fish Oil and Mental Health

Fish oil also has dramatic effects on the brain. A study of countries around the world found that places where fish consumption was high had significantly lower rates of major depressive disorder. Additionally, severity of depression is higher in those with low levels of healthy EPA and higher levels of omega-6 fatty acids.

There are two possible mechanisms by which fatty acids improve brain health. First, they form a core component of the lipid membranes that enclose every neuron in the brain. Second, they may decrease the release of cytokines, a group of chemicals associated with inflammation.

Memory Benefits of Fish Oil

One of the most promising roles for fish oil is improving memory functioning in healthy adults and those at risk for age-related cognitive decline.

In a large study of older adults with mild cognitive impairment (a precursor to Alzheimer’s disease), increasing fish oil intake resulted in significantly higher memory performance 12 months later.

Fish oil consumption has also been associated with significantly lower risk of Alzheimer’s disease, according to a scientific review.

Even more exciting, a recent study found that even younger adults can benefit from fish oil. Young people who received high levels of EPA and DHA performed up to 23% better on a task testing working memory, the ability to mentally store and manipulate information.

This suggests that brain changes associated with fish oil consumption may begin early in life and have benefits across the lifespan.

Daily Recommendations for Fish Oil Usage

There are no universally agreed upon recommendations for fish oil dosage. For healthy adults, the World Health Organization recommends getting 300 to 500 milligrams of EPA and DHA per day. This is the typical amount found in fish oil supplements.

According to the American Heart Association, eating fatty fish at least twice per week can also help you meet the recommended intake of omega-3 fatty acids needed to maximize fish oil health benefits.

One of the most common side effects of taking fish oil supplements is “fish burps.” Although harmless, fishy smelling burps may be unpleasant.

Fortunately, some companies produce enteric-coated pills, which prevent indigestion. When purchasing these pills, just know that they may cause ingredients to be released too early or too late to be properly digested.

Before taking this supplement, speak to your doctor about fish oil benefits and to determine whether this product is right for you.

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