In this article, the proven effects of fish oil are clearly explained: Fish oil, magnesium, or vitamins: there are many different supplements on the market, each with a different effect. Why it is a good idea to add fish oil to your lifestyle is discussed in this article.
The proven effects of fish oil clearly explained
If you Google the effects of fish oil, you will find a variety of results. The first scientific studies in this area were enthusiastic about the positive effects that emerged. Fish oil was said to combat cardiovascular diseases, have anti-inflammatory properties, stimulate the brain development of babies, and combat symptoms of ADHD and depression. However, counter-reactions to these studies have also emerged, and not all effects seem to appear in comparable research. So what exactly is fish oil and which effects are true? We studied a comprehensive research paper and explain the results.
What is fish oil?
Fish oil is also known by the term omega-3. EPA and DHA are both fatty acids that fall under omega-3. Your body produces EPA to a limited extent, from which it then produces DHA. These fatty acids are quite similar but serve different functions. For example, EPA is particularly important for hormone production, while DHA is essential for the proper functioning of your cells. Although the body produces these substances itself, it is advisable to supplement omega-3 fatty acids. Almost every person has deficiencies in their body. One of the reasons for this is that food is increasingly processed and therefore naturally contains less of these substances.
The physical effects of fish oil
In the meta-analysis we studied, various studies on the effects of fish oil were compared and tested to obtain a general picture of the results. Scientists have reasonably agreed on a number of physical effects.
1. Strong decrease in triglycerides
Triglycerides are a type of fat that provides energy to your body. When triglyceride levels are too high – for example, caused by overweight, smoking, and alcohol consumption – the risk of cardiovascular diseases increases. A proven effect of omega-3 supplementation is that it leads to a strong decrease in triglycerides. If you are suffering from cardiovascular issues, or even if you want to prevent these issues, supplementing with fish oil is recommended.
2. Lowering of blood pressure
Multiple studies show that when people with high blood pressure supplement with fish oil, their blood pressure is lowered. When people have cardiovascular problems, the supplementation of omega-3 is certainly advisable. However, keep in mind that fish oil is not a miracle cure for your problems. A healthy lifestyle is essential; the supplement can help with this.
3. Anti-inflammatory properties
Although this has not yet been confirmed in every study, omega-3 seems to have a positive effect on diseases where inflammation plays an important role. This includes conditions such as irritable bowel syndrome, asthma, and rheumatic complaints. More research is needed to confirm this positive effect, but all outcomes seem to indicate that omega-3 can be a tool to combat the symptoms of these diseases.
The cognitive effects of fish oil
While the physical effects of fish oil are fairly clear, there remains division over the cognitive effects of this supplement. The research we studied compared multiple studies on the cognitive effects of fish oil in 3 life stages; as a baby, as a child, and as an adult. It clearly emerged that the mental and psychomotor development of babies is greatly improved by the intake of fish oil. However, in children and adults, it was found that fish oil supplementation did not contribute to stronger cognition. Pregnant women are therefore often advised to supplement extra omega-3, and fish oil is added to infant formula for premature babies.
How do I supplement omega-3?
The fatty acids EPA and DHA are found in fatty fish, among other sources. It is therefore recommended to eat fish twice a week and to supplement with fish oil. Fish oil is available in capsules or liquid form and should preferably be taken during meals. Generally, a minimum dose of 250mg per day is recommended. If you have heart and vascular issues, The American Heart Association recommends 1 gram daily. At Daadkracht, we sell high-quality supplements from UP Front. Come by and get some advice.
Source: A meta-analysis. Effects of omega-3s on brain function from infancy to old age.
Also read: 5 breakfasts with more than 25 grams of protein · more articles on our blog · personal training at Daadkracht.
