What is fish oil?
Well, just what you think – fish oil is fish oil. It is usually extracted from fish such as salmon, herring, sardines, and mackerel.
And the reason to exist and to interest us in the form of a dietary supplement is that the fat in it is a very good source of the nutrients EPA (eicosapentaenoic) and DHA (docosahexaenoic) fatty acids.
The common name of these two acids is “omega 3 fatty acids”, which are also essential fatty acids for us – i.e. our body can not produce them alone, and we need to get them all out of the food. And if we totally exclude them from our diet – in the end, we will die. Here’s how important they are …
Fish is not the only source of omega 3, however. Eggs, some types of meat, vegetable fats and more. Can also be the source only that the levels of EPA and DHA in them are significantly lower, and vegetable fats are not actually present in the ready form and should be synthesized by the body after ingestion.
And yet, why is it a nutritional supplement like fish oil, since we can just get Omega 3 from the food? …
The answer is – for convenience. Because to get the right amount of omega 3 only through food, we have to stumble with fish every day. And in the form of 2-3 drags per day, optimal intake becomes much easier without affecting the variety in our regimen.
Why Omega 3 Fish Oil Is Useful?
Maintaining healthy levels of EPA and DHA in blood plasma has several beneficial effects on our body:
Reduce the risks of heart disease and diabetes
They improve brain function
They make burning excess fat and keeping a healthy weight easier
Prevent inflammatory processes in the body
They help to increase muscle mass
Each of these statements is supported by several studies * that confirm it. This is one of the other benefits of Omega 3 – a well-known and proven dietary supplement.
But unfortunately, some of them also come to negative conclusions. For example, with our nutrition, on average, we take only 1/10 (one-tenth) of the required amount of Omega 3 fatty acids needed by our body to derive their beneficial properties and to be healthy.
Recommended daily dose of Omega 3 fish oil
The minimum recommended combined intake needed for the body to maintain itself is from 500 milligrams to 1.8 grams of EPA and DHA per day.
With regular exercise, this dose may reach up to 3 grams per day, and this is usually the intake I recommend to my clients.
Typically, 1 omega 3 contains 1,000 milligrams, so 2-3 scraps per day are enough for active sportsmen.
As for the time of intake – Omega 3 can be taken at any time of the day, but I recommend that it be made with the main meals to make it easier to digest, and to avoid the possible but unpleasant fish breath.
Are There Side Effects Of Omega 3 Fish Oil Intake?
If you are healthy and take Omega 3 at the recommended daily intake, there is no need to worry about side effects.
However, in some cases, fish oil should be taken care of. It may further delay blood clotting, so it is not good to combine it with diluents if you take it.
If you have these problems and you take medication to control them, I strongly advise you to discuss taking fish oil with your doctor before heading for this supplement.
It is not good to take fish oil in combination with the so- “Fetal blockers” – a type of nutritional supplement that prevents fat absorption and so supposedly help to lose weight … I generally recommend avoiding them.
Types of Omega 3 Fish Oil
Although it is a useful nutritional supplement, I have to specify that not all types of fish oil are the same. There are three basic forms that offer:
Triglyceride – this is the natural, unprocessed form of fish oil. Triglycerides are molecules consisting of 3 fatty acids and one molecule of glycerol (a colorless and odorless substance contained in fats).
Ethyl ester – In this form of fish oil, glycerol in triglycerides is artificially replaced with ethanol (a type of alcohol). Thus, the substance is purified, and the amount of EPA and DHA is increased slightly in each gram of the final product.
Repeatedly esterified triglyceride – this form is close to the natural triglyceride. In reesterification, with the aid of enzymes, the ethyl ester oil is converted back into triglyceride.
But which of these variants is best?
In its natural, triglyceride form, fish oil is sufficiently effective and well-processed by the body, but sometimes this form of oil may contain slightly more impurities than the other two because of the lower processing level.
In addition, in the natural form, as you may have already realized, the amounts of EPA and DHA are somewhat lower. But if the particular product is qualitative, even in a natural form, usually 2-3 dragees per day are enough to provide the body with the necessary intake.
As for ethyl ester fish oil – this is the most widespread option. Not because it is the best, but because it is cheapest to produce and buy, and it contains little more than fatty acids, compared to the natural variant.
But this form of fish oil also has flaws – first, it does not work as well as the other two. In addition, ethanol is processed in the body, which must be filtered by the liver. The chance of stomach problems and bad breath in taking this type of Omega 3 fish oil is greatest.
So, we come to the third form of fish oil – the re-esterified. Which is considered to be the best option of the three because it combines the advantages of the two predecessors:
High levels of EPA and DHA
Low levels of impurities due to additional processing
Without the side effects inherent to the ethyl ester.
The only disadvantage of this form of fish oil is that it is quite expensive to produce and, consequently, to purchase. So not everyone can afford it.
But which of the three of you to stop – remember, though, that it is all about fish oil, and has already learned how useful it is. I assure you that on a regular basis, you will benefit from it, no matter what option you stop.
I personally pause in his natural, slightly redesigned form, because he is well absorbed by the body, accessible and does not confuse deeply in his pocket, and 2-3 drags per day fit me completely and do not pose any inconvenience to me.
How do you know if a nutritional supplement is a quality source of Omega 3?
To make sure that a nutritional supplement (Omega 3) is of high quality, you should keep an eye on not only the type of fish oil but also some other factors.
Content of EPA and DHA in the dose. Low quality Omega 3 supplements contain only 150 to 200 milligrams (total) of the fatty acids per dose. This means that instead of 2-3, you’ll have to take a handful of dragons a day to get the right amount. So it’s a good idea to add up to at least 300 milligrams of EPA and DHA (total). The relationship between the two varies.
From what fish is extracted fish oil. According to research, the oil, more than smaller, non-carnivorous fish, such as sardines, anchovies, and mackerel, is cleaner and less contaminated (pollutants).