Fish Oil Capsules—A Brief
Fish oil capsules are widely used supplements made from the oil of fishes like cod, halibut, herring, salmon, mullet, mackerel, tuna, bluefish, sardines, trout, whale blubber, etc. These fish and the oil extracted from them are among the best foods high in Omega-3 fatty acids like Docosahexaenoic acid (DHA) and Eicosapentaenoic acid (EPA). Apart from that, fish oil contains other vitamins, minerals, proteins, and other vital nutrients. Therefore, these supplements offer a broad range of health and beauty benefits. Other than this, fish oil capsules also carry Alpha-linolenic acid or ALA and Gamma-linolenic acid, which is just wonderful for us. What Are Its Benefits? May ease arthritis pain, boost bone and eye health, control blood pressure, and promote healthy skin and hair. Who Can Consume It? People with cardiovascular issues and joint pains may consume fish oil capsules on the recommendation of their doctor. How Often? You can consume it daily for three months to get the best results. Caution Avoid overdosing on fish oil as it may lead to bleeding and hemorrhage stroke.
A recent study from 2019 established an association between Omega-3 Index (the measure of EPA and DHA in the blood) with fish and supplement intake. The study involved 3,458 individuals of which 84% were from the US. The O3I increased by 0.5% per increased fish meals per week. The percentage was 2.2% higher in those who reported taking fish supplements.
Fish Oil Capsule Health Benefits
Fish oil capsule is just like gold for us, and for those who hate the smell of fish but want to reap the benefits. Here’s how you can benefit from fish oil consumption.
Fish Oil Benefits
Health Benefits
1. Lowers Triglyceride Levels
Fish oil capsule successfully brings down the levels of triglyceride in our blood. Triglycerides are a particular type of fat, which can be found in our bloodstream in plenty. When the amount of triglycerides present in the blood becomes higher than the standard levels, we become vulnerable to various metabolic syndromes including diabetes, heart diseases, etc. In such situations, fish oil capsules can be helpful as they can decrease the triglyceride levels significantly. According to scientists, one 1 gm. fish oil capsule can lower as much as 50% triglycerides in our body (1).
2. Controls Blood Pressure
Capsules made of Omega-3 fish oil can bring down blood pressure level, ensuring you reach your old age without any health issues. Omega-3 fatty acids comprise Eicosapentaenoic Acid (EPA) and Docosahexaenoic Acid (DHA), known to play a significant role in expanding the blood vessels. It makes the blood flow through the arteries smoothly and brings its pressure down to a great extent (2). Omega-3 fatty acids also possess excellent anti-coagulant and anti-inflammatory properties, which keep hypertension at bay.
3. Prevents Cardiovascular Diseases
A daily dose of fish oil capsules can ensure the proper functioning of your cardiovascular system and promote heart health. As mentioned earlier, fish oil capsules can lower triglyceride levels and reduce high blood pressure levels with its Omega-3 fatty acid content. This also helps in preventing and curing fatal cardiovascular diseases (3). Regular intake of this supplement can diminish the chances of developing atherosclerosis (hardening of the walls) or blockage (due to plaque formation) in the coronary arteries. It also puts an end to heart rhythm abnormalities and lowers the risk of deadly cardiovascular diseases like stroke, heart attack, etc. by 27%.
4. Keeps The Bones Healthy
You can keep your bones healthy by opting for fish oil capsules. It can treat osteoporosis or weak bones in older adults effectively by increasing the density of the bones and decreasing the rate of bone loss. The omega-3 fatty acids present in the supplements control the amount of minerals present in the bones and their adjacent tissues, making them significantly stronger. Consistent use of fish oil capsules can also heal rheumatoid arthritis along with the acute pain and morning stiffness associated with it (4).
5. Averts The Risk Of Cancer
When it comes to the matter of promoting cancer prevention, fish oil capsules are considered as a reliable remedy. Being a rich source of omega-3 fatty acids, it can stimulate the growth of normal and healthy cells in our body. It also ensures that they do not turn into cancerous tumors through mutation. It has also been found that fish oil capsules can identify the abnormal cell growth (if any) formed in our body and stop them from growing further. Usually, we can stay away from breast, colon, and endometrial cancer by taking these supplements on a regular basis (5).
6. Keeps Renal Issues At Bay
Whether you want to protect your kidneys from severe diseases or are already suffering from renal issues, fish oil capsules can be a wonder drug for you. All you need to do is to take 4 to 8 grams of these supplements every day and watch your health get better. Research has shown that long-term use of fish oil capsules can prevent a certain form of glomerulonephritisi Inflammation of tiny filters inside the kidneys that occurs when the immune system attacks healthy body tissues. called ‘IgA Nephropathy’ or ‘Berger’s Disease.’ They can even delay the possibilities of kidney failure in high-risk patients. If the functionalities of your kidneys have been affected by diabetes, fish oil capsules can help limit the loss of protein through urination (6).
7. Protects From Type-II Diabetes
Those who have Type-II diabetes can benefit from fish oil capsules as the supplement works as an anti-inflammatory agent due to the presence of omega-3 fatty acids in it. This quality prevents inflammation of our fat tissues. It has been found that the inflammation of fat cells can lead to Type-II diabetes by causing insulin resistance in our body. Now you know why these capsules are a must for you (7).
8. Eases Pregnancy Complications
Fish oil capsules can promote a smooth and healthy pregnancy by easing the complications associated with it. The omega-3 fatty acids present in them contain plenty of Docosahexaenoic Acid or DHA, which, being one of the major structural components of our brain, skin, and retina, can stimulate the overall development and growth of the fetus in our womb. These supplements can curb various complications that can arise during pregnancy, restricting premature births and making sure that the newborn is not underweight. It is also evident from different studies that regular intake of fish oil capsules can prevent repeated miscarriages and increase the rate of birth in women having antiphospholipidi A syndrome that occurs when the immune system attacks normal proteins in the blood leading to clots within arteries, organs, and veins. syndrome (8).
9. Promotes Weight Loss
Dream of a bikini body but not able to achieve that? Fish oil capsule is the way to go. Using fish oil for weight loss may help improve metabolism and support a healthy diet. Both DHA and EPA components of omega-3 fatty acids present in the supplement are effective in eliminating additional body fat. As per the findings, intake of 6 grams of this supplement a day can help us burn enough calories, thereby melting body fat (9).
10. Shields Against Pollution
Those living in cities would understand the desperate need to shield the skin from the polluted air in the environment. Fish oil gets the job done. It protects the body from the harmful effects of air pollution while tackling the effects of pollution exposure (10).
11. Prevents Damage From Sun Exposure
You can’t avoid going out in the sun, and sunscreen doesn’t cover it all for you. But fish oil may help improve skin health by protecting you from the harmful effects of UV rays. It can be used to treat the effects of prolonged sun exposure like sunburn and tanning (11).
12. Improves Mental Health
We spend hours working out to maintain our physical health, but somewhere down the road, we ignore its equally important counterpart—mental health. The omega-3 fatty acids in fish oil improve brain function and help in dealing with all kinds of mental disorders. Regular consumption of fish oil reduces the risk of depression. It reduces the levels of aggression as well. It is also known to lessen the possibility of schizophrenia. Fish oil improves concentration, enhances memory, and even improves cognitive functioning of the brain. Pregnant women are advised to take fish oil supplements so that the baby will have good brain power. Fish oil also effectively prevents Alzheimer’s disease (12).
13. Improves Immunity And Metabolic Rate
Your immune system should be stronger than any bacteria, virus or anything that can make you sick. Fish oil enhances your immunity to fight against any foreign particles that try to mess up with your body. Moreover, it boosts your metabolism, which not only keeps your body healthy but also helps in banishing that fat real fast (13).
14. Helps In The Treatment Of ADHD
Attention Deficit Hyperactivity Disorder (ADHD) is a problem found in people, irrespective of their age—young, middle-aged as well as the old. Hyperactivity, dyslexia, emotional instability and fickleness, lack of coordination, poor attention and concentration, weak memory—these are some of the symptoms and effects of this disorder. Some studies have shown that the intake of fish oil helps in treating these disorders (14).
15. Improves Fertility
Regular intake of fish oil is believed to improve the fertility condition in women, which ultimately enhances the chances of conception (15).
16. Healthy Hair And Skin
Fish oil capsules can enhance your beauty to a large extent by making your skin and hair better. It is used topically as well as consumed to treat and prevent many skin diseases. It effectively treats acne, eczema, skin rashes, skin redness, ulcers, and psoriasisi A skin disease in which skin cells become scaly and itchy with dry patches on elbows, scalp, and knees due to systemic inflammation. . Fish oil also helps to retain moisture in the dry skin, keeping it well hydrated. The omega-3 fatty acid content of the supplement can boost the collagen production in our body, lending a youthful look. It can help retain the natural moisture of our cells, keeping the skin well-hydrated throughout the year. Regular consumption of these capsules can rid you of acne problems and ensure blemish-free skin (16). Apart from omega-3s, fish oil capsules are also rich in protein. It strengthens our hair strands from the inside, making them healthier, and eventually stimulating their growth.
17. Carries Anti-Inflammatory Properties
Fish oil capsules can bring down inflammation in our blood and tissues. So, it’s no surprise that is regularly advised to those suffering from various degrees of chronic inflammatory disorders like celiac disease, gastrointestinal disorders and the like (17). Among all types of fish oils, cod liver oil works the best in reducing inflammation. So, you may consider learning more about cod liver oil benefits and understanding how it may help.
18. Eases Arthritis Pain
Many studies have noted that fish oil capsule can actually soothe the pain caused by arthritis. Using fish oil capsules can put an end to the usage of non-steroidal anti-inflammatory drugs, thus becoming a natural remedy for this disease. It also has a huge role in reducing the impact of cartilage destroying enzymes (18).
19. Treats Depression
I am sure you haven’t really given this a thought. But yes, fish oil capsules are capable of mood improvement and bringing us back from the darkness of depression and negativity. It is unsurprisingly the presence of omega 3 fatty acids that relieve us from the feeling of sadness, anxiety, mental fatigue, stress and of course, depression. Fish oil capsules also stabilize our mood, hence making us feel somewhat calm and composed (19).
20. Good For Eyes
Fish oil capsules are just amazing in protecting us from eye disorders. It also helps avoid macular degeneration, a gift of old-age. Fish oil is rich in omega-3 fatty acids that are just the best for our eyes and vision (20). Joseph J. Allen, a doctor and a YouTuber, took fish oil capsules for 90 days to observe what impact they had on his chronic dry eye condition, complete with blood profile and eye metric tests. He recalled, “Around the sixth to eighth-week mark, that’s when I started to notice improvements in my symptoms. And it was pretty shocking to me early on because I was like whoa! The last few days my eyes have actually felt pretty good, and they continued to feel good as time went on (i).” He further added that after two months, he felt like he didn’t even need to do warm compresses on the eyes.
21. Best For People Who Exercise
Did you know that popping fish oil pills benefits those who work out daily? They may help you shed a few kilos while you exercise. Obviously, it’s because of the presence of omega three fatty acids that make this a fat-loss solution by regulating proper metabolism in the body. It is advised to take a regular dose of fish oil capsule accompanied by aerobic exercise thrice a week for three months to get best results (21). Aren’t these fish oil benefits amazing? But is there something you need to be careful of while consuming fish oil? Let us find out!
Side Effects Of Fish Oil
Excess intake of fish oil may cause several side effects. Here are some of them:
May Cause Diarrhea: One of the most common risks associated with excess intake of fish oil. It is often combined with flatulence and abdominal discomfort (24). May Lead To Vitamin A Toxicity: Some fish oil supplements like cod liver oil are rich in vitamin A (25). Excess intake of vitamin A can be toxic and may cause nausea and dizziness (26). May Lead To Burping: Burping is a common side effect of fish oil supplements. It can not only be unpleasant but also embarrassing in some situations.
While we have familiarized ourselves with its potential side effects, one needs to be cautious about a few other things as well. Read on to find out.
A Word Of Caution
Fish oil tablets’ benefits for our health are miraculous, but just like other commercialized products, it also carries certain risks. Go through the points below to make sure you are not killing yourself without knowing about the imminent risks.
An Overdose of fish oil can result in bleeding, and hemorrhage stroke. The daily intake of omega-3 acids recommended by FDA is limited to 3000mg. But it is important for people suffering from any medical condition to first consult a physician to know the appropriate dosage of fish oil.
Also, the predator fish like Sharks are contaminated by toxins, and that is why the oil derived from predator fish should be avoided. Find fish oils derived from fish like salmon, herring, mackerel, which are not only nutritious but also safe for consumption.
Does fish oil increase weight? Here’s a helpful infographic that will help you decide which fish oil supplement is best for you as you navigate through the numerous available fish oil supplements. Check it out!Illustration: StyleCraze Design Team No. Despite its high fat content, fish oil does not increase weight. However, excess consumption of fish oil may increase metabolic weight. What age can take fish oil? Fish oil supplements are considered safe for people of all ages. They were found to have little impact on the risk of allergies by age 1. Can I take fish oil at night? Yes. You can take fish oil at any time of the day or night. Does fish oil reduce gray hair? Anecdotal evidence suggests that fish oil supplementation protects against gray hair. However, limited data is available to prove this fish oil capsules use. Is fish oil suitable for infants? Yes. Fish oil supplementation may reduce the risk of allergies in infancy and promote infant neurodevelopment (24),(25).
Illustration: Health Benefits Of Fish Oil Capsules And Why They Work
Till then, take care! Get a good insight into the various benefits of fish oil. Learn how you can incorporate this oil into your diet even if you cannot have fish at times. Check out the video to know more!
