advantages of fish oil
Health Benefits Of Fish Oil : Fish oil is an excellent source of omega-3s, which is good for the heart and the brain. However, getting your omega-3s from fish is healthier. If you don’t eat fish, fish oil supplements are a good alternative.
- Decreases Inflammation
- Shown To Manage Arthritis Symptoms
- Helps Protect Eye Health
- Lowers Blood Pressure
- May Improve Non-Alcoholic Fatty Liver Disease
- May Help People With Autism Spectrum Disorder
- Might Prevent Severe COVID-19 Symptoms
- Reduces Anxiety and Depression Risk
- Slows Bone Density and Muscle Loss
- Supports Brain Health
- May support pregnancy and early life
- May reduce liver fat
- May improve attention and hyperactivity in children
- May help prevent symptoms of mental decline
- May improve asthma symptoms and allergy risk
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Decreases Inflammation-Omega-3 fatty acids in fish oil can partly block many aspects of inflammation.1 Consuming omega-3s like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) through fish oil may reduce inflammation.
Chronic (long-term) inflammation lasts months to years. This type of inflammation raises the risk of conditions like diabetes and heart disease.
Shown To Manage Arthritis Symptoms -Fish oil may alleviate painful symptoms in people with osteoarthritis (OA) and rheumatoid arthritis (RA). OA wears down the cartilage in your joints, which causes chronic pain and disability. It’s the most common cause of arthritis.5 RA is an autoimmune disorder in which your body mistakenly attacks its healthy cells to cause painful, stiff, and swollen joints.
One study found that fish oil helped lessen chronic pain in people with OA who were overweight or had obesity.3 Some evidence suggests that fish oil also reduces inflammation that causes painful joints in people with RA.7 The data showing fish oil as effective as anti-inflammatory drugs is inconsistent.
Helps Protect Eye Health-Older adults with high DHA and EPA levels in red blood cells have been shown to have a reduced risk of age-related macular degeneration (AMD).2 AMD causes vision loss among people older than 60 years old.
AMD may lead to blurry and wavy areas or central vision loss in its later stages. You need central vision to see details straight ahead.
Lowers Blood Pressure-One review reported the optimal intake of DHA and EPA to reduce blood pressure is 2-3 grams daily. Hypertension (high blood pressure) is a significant risk factor for heart disease and stroke. Both are the leading causes of death among adults in the United States.
May Improve Non-Alcoholic Fatty Liver Disease-Non-alcoholic fatty liver disease (NAFLD) happens if fat builds up in your liver and causes damage. One study found that people with NAFLD who took fish oil had improvements in liver damage.
People with NAFLD develop liver disease for reasons other than alcohol use disorder (AUD), such as: Diabetes ,
High blood pressure or cholesterol
Overweight or obesity
May Help People With Autism Spectrum Disorder-Autism spectrum disorder (ASD) affects how people communicate, interact with others, and learn. Fish oil does not affect symptoms but may improve attention and working memory in adults with ASD. One small study of children with ASD found that taking omega-3 capsules daily for eight weeks improved behaviors and social communication.
Might Prevent Severe COVID-19 Symptoms-One study found that consuming fatty fish or omega-3 supplements like fish oil may lower the percentage of people who develop severe COVID-19 infection. Low blood levels of omega-3 fatty acids have been linked to severe COVID symptoms.18 COVID may cause difficulty breathing or complications like respiratory failure.
Factors that increase the risk of severe COVID symptoms include:19
Conditions like asthma, heart disease, and chronic lung disease
Obesity
Older age
Pregnancy
Smoking
Reduces Anxiety and Depression Risk-Low blood levels of omega-3 fatty acids may increase the risk of anxiety and depression. Fish oil may complement traditional therapies that treat depression.
One review found that a diet rich in omega-3s helps reduce anxiety and depression symptoms. The authors noted that omega-3s have anti-inflammatory properties that can treat mental health conditions. Inflammation in the brain often causes anxiety and depression.
Slows Bone Density and Muscle Loss-People naturally lose bone density and muscle mass as they age, which increases the risk of falls and fractures. Research has found that fish oil can slow the average age-driven decline in muscle mass among adults aged 60-85 years old.
Consuming omega-3 fatty acids may also protect bone mineral density in the spine among older adults. One study linked fish oil to reduced fracture risk, especially among people with a high genetic risk.
Supports Brain Health-Research has found that omega-3 supplements may decrease the risk of Alzheimer’s disease and cognitive decline in older adults. Alzheimer’s disease is the most common form of dementia. People with Alzheimer’s disease have impaired language, memory, and thought.
People may become anxious, forget how to do daily activities, and have trouble speaking as the disease progresses. These symptoms can be distressing for the family members of people with Alzheimer’s disease.
DHA is an essential part of your brain cells. Research has found that people with Alzheimer’s disease have lower DHA levels than others.One review noted that increased intake of omega-3s—especially DHA, like that found in fish oil—helps maintain the structure of brain cells.
May support pregnancy and early life-Omega-3s are important for early growth, particularly during the first trimester of pregnancy, as well as beyond.
Taking fish oil supplements while pregnant or nursing may help improveTrusted Source the child’s cognitive development, though more research is necessary to determine this definitively.
That said, taking fish oil supplements during pregnancy and nursing may also improveTrusted Source infant visual development and help reduce the risk of allergies.
May reduce liver fat-Your liver processes most of the fat in your body and can play a role in weight gain.
Fish oil supplements can improve liver function and inflammation, which may help reduceTrusted Source symptoms of nonalcoholic fatty liver disease (NAFLD), and the amount of fat in your liver.
May improve attention and hyperactivity in children-A number of neurodevelopmental conditions in children, such as attention deficit hyperactivity disorder (ADHD), involve hyperactivity and inattention. Fish oil supplements may improve perceived hyperactivity, inattention, impulsiveness, and aggression in children.
May help prevent symptoms of mental decline-People who eat more fish tend to experienceTrusted Source a slower decline in brain function in old age.
According to a 2023 meta-analysis of 48 studies, omega-3 supplements may help reduce of dementia and age-related cognitive decline by as much as 20%.
May improve asthma symptoms and allergy risk-Asthma, which can cause swelling in the lungs and shortness of breath, is becoming much more common.
Trusted Source suggests that omega-3 may help with reducing asthma-related inflammation, the severity of symptoms, and even the need to use asthma medications. That said, more research is needed to confirm this effect.
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