Usefulness of fish oil: myths and reality

Fish oil can be obtained both from fish and from food supplements. Especially rich in it are mackerel, tuna, salmon, sturgeon, mullet, anchovies, sardines, herring and trout. In 100 grams of these types of fish contains about 1 gram of fish oil. The main beneficial components of fish oil are omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These acids are essential to the body, but the body cannot synthesize them on its own, so it is important to get them from food.

Manufacture and composition of supplements

Fish oil supplements are made from mackerel, herring, tuna, halibut, salmon, cod liver, whale oil or seal fat. To prevent oxidation, vitamin E is added to fish oil. Some supplements also contain calcium, iron, vitamins A, B1, B2, B3, C and D. Modern supplements are available in the form of capsules, which makes them convenient to take.

Indications for use

Fish oil is often recommended to improve the work of the heart and blood vessels, normalize blood pressure and triglyceride levels. It is credited with the ability to prevent heart attacks and strokes. Scientists say that fish oil can help prevent cardiovascular disease if taken in recommended doses. However, excessive consumption of fish oil may increase the risk of stroke.

Brain and mental health benefits

Fish oil improves mental performance and helps in fighting depression, psychosis, attention deficit hyperactivity disorder and may also be helpful in preventing Alzheimer's disease. It also helps women prevent painful menstruation and various pregnancy complications including miscarriages, high blood pressure and premature labor.

Use in various health conditions

Fish oil is useful in diabetes, asthma, coordination disorders, dyslexia, obesity, kidney disease, osteoporosis and psoriasis. It is recommended to prevent weight loss in patients being treated with anticancer drugs. It also improves cold tolerance in patients with Raynaud's syndrome and slows bone loss in osteoporosis, especially when combined with calcium and evening primrose oil.

Specific uses and limitations

Fish oil may stabilize patients with bipolar disorders, helping to alleviate symptoms of depression and increase the intervals between depressive phases. Some experts claim that fish oil promotes weight loss by regulating blood sugar levels. After heart transplant surgeries, fish oil is used to prevent high blood pressure and kidney dysfunction.

Proper preparation of fish

It is important to consider the way fish is cooked. Most of all useful substances are preserved in boiled and baked fish. Fried fish, on the contrary, loses most of its beneficial components and may increase the risk of cardiovascular disease. Thus, fish oil can really be useful, if you use it correctly and watch the dosage.