Supplements have become an integral part of the modern-day lifestyle. Dietary supplements in particular have become quite popular among busy individuals and those who do not receive enough of the vitamins and minerals through diet alone. One such dietary supplement is fish oil, which is rich in omega-3 fatty acids and is considered beneficial for your heart health.
It is important to note that supplements are not a substitute for your diet. People should only take them to get enough of a particular important nutrient each day. Additionally, taking them in the right dosage is extremely crucial, as excessive intake may lead to discomfort.
Also Read: Improve Heart Health With Omega-3 Fatty Acids: Foods To Eat And When To Switch To Supplements
Benefits Of Fish Oil For Heart Health
Fish oil is a rich source of omega-3 fatty acids and is known to have numerous health benefits.
Speaking with the OnlyMyHealth team, Suvarna Hebbar, Coordinator of the Programme-Clinical Nutrition and Dietetics, Manipal College of Health Professions, MAHE, Manipal, describes omega-3 fatty acids as a type of polyunsaturated fat (PUFA) that are essential for human health.
“They are considered essential because the body cannot produce them on its own, and they must be obtained through the diet," she adds.
As per the nutritionist, there are three main types of omega-3 fatty acids: Alpha-Linolenic Acid (ALA), Eicosapentaenoic Acid (EPA), and Docosahexaenoic Acid (DHA).
A large study published in EClinical Medicine investigated the effects of omega-3 fatty acids, specifically EPA and EPA+DHA, on cardiovascular health in over 149,000 participants.
The findings suggest that omega-3s, particularly EPA alone, may help reduce the risk of heart-related death, heart attacks, and other cardiovascular events.
ALA is found mainly in plant oils such as flaxseed, soybean, and canola oils, and DHA and EPA are found in fish and other seafood.
Fish oil is extracted from oil fish like tuna, anchovies, and mackerel, among other types of fish, says Sumaiya A, Clinical Dietitian, Fortis Hospital, Kalyan.
“It has been found that people who consume fish have a much lower rate of heart disease, as fish oil plays a vital role in lowering cholesterol and triglycerides. It also reduces the risk of blood pressure and prevents the formation of plaques responsible for hardened arteries,” she adds.
According to a study published in Missouri Medicine, PUFAs, extracted from fish oil, may be beneficial for cardiovascular health. The research suggests that PUFAs might reduce overall mortality and sudden death risk. Additionally, higher doses may lower triglycerides and inflammation while also affecting blood vessel reactivity and platelet function.
Are There Side Effects?
Sumaiya says, “The most common side effect of fish oil supplementation is gastrointestinal discomfort, including nausea, diarrhoea, bloating, or indigestion.”
She recommends consulting a healthcare provider for guidance if you experience any adverse reactions or concerns while taking fish oil supplements.
Also Read: 5 Things You Should Know Before Taking Supplements
How Much Fish Oil Should You Take In A Day
Fish oil supplements typically come with dosage recommendations on the product label, says Sumaiya, adding that it’s essential to adhere to these guidelines unless directed by a healthcare professional.
While there is no definite recommendation on the amount of fish oil you should take, there are recommendations for total omega-3 intake.
The American Heart Association (AHA) recommends adults take between 500 and 1,000 milligrams of omega-3 per day.
According to the Office of Dietary Supplements, infants under 1 year old need the least amount, at 0.5 grams per day, while males aged 14 and over require the most, at 1.6 grams per day. Females have slightly lower recommendations than males across all age groups, with women over 14 needing 1.1 grams daily. Pregnant and breastfeeding women have slightly higher recommendations of 1.4 and 1.3 grams per day, respectively.
Conclusion
Sumaiya concludes that before starting any supplementation regimen, especially if you have underlying health conditions or are taking medications, it’s advisable to consult with a healthcare professional. This is because they can provide recommendations based on the specific needs and health status of the individual concerned.