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The Four Major Benefits of Fish Oil and the Best Time to Take It
The Four Major Benefits of Fish Oil and the Best Time to Take It – Misuse May Have Side Effects!
What is Fish Oil?
Fish oil is extracted from the fat of oily deep-sea fish (such as cod, tuna, and mackerel). Its most important component is Omega-3 fatty acids. Omega-3 is a type of polyunsaturated fatty acid, commonly found in the forms of EPA, DHA, and ALA, each with different benefits:
- EPA: Promotes circulation and boosts immunity.
- DHA: Protects eyesight and enhances cognitive function.
- ALA: Must be converted into EPA and DHA to be beneficial.
Why Take Fish Oil? The Four Major Benefits
Fish oil is a great source of Omega-3 fatty acids, which play a crucial role in human health since the body cannot produce Omega-3 on its own. The main benefits of Omega-3 include:
- Supports Maternal Health: Omega-3 is essential for several important organs. Proper supplementation during pregnancy provides essential nutrients for both mother and fetus.
- Protects Eye Health: In addition to lutein, fish oil is a great choice for maintaining eye health. Studies show that consuming Omega-3 for three months significantly improves eye health.
- Enhances Cognitive Function: Fish oil helps improve cognitive flexibility and is beneficial for both school-aged children and elderly individuals.
- Boosts Metabolism: Fish oil helps regulate metabolic functions, especially beneficial for those who consume large amounts of meat, stay up late, or experience high levels of stress.
Types of Fish Oil – Which One is Best?
Fish oil comes in three forms due to different processing methods: EE, TG, and rTG. Among them, rTG fish oil has the highest Omega-3 concentration and the best absorption rate, making it the most recommended choice.
- TG (Natural Triglyceride Fish Oil): Contains mostly natural fatty acids but has low DHA and EPA content, leading to poor absorption.
- EE (Ethyl Ester Fish Oil): Has higher DHA and EPA concentration but is less bioavailable.
- rTG (Re-Esterified Triglyceride Fish Oil): High concentration, excellent absorption, but higher cost.
Natural Foods Rich in Omega-3
Foods naturally rich in Omega-3 include fish such as salmon, mackerel, and saury. Plant-based sources mainly include nuts and seed oils. For vegetarians or those who do not eat seafood, plant-based ALA can be supplemented, though its conversion to EPA and DHA is inefficient.
How Much Fish Oil Should You Take Daily?
The dosage depends on the Omega-3 content. According to recommendations, most people should consume 1000 mg of Omega-3 per day, with a maximum daily limit of 2000 mg for adults.
Best Time to Take Fish Oil
Fish oil is best taken with or after meals since Omega-3 is a fat-soluble nutrient that requires enzymes for absorption. It is recommended to take it with warm water and avoid tea or coffee.
Precautions When Taking Fish Oil
- Do not take with anticoagulant medications: May cause bleeding.
- Do not take with blood pressure medications: May lead to low blood pressure.
- Do not take with contraceptive pills: May reduce the effectiveness of fish oil.
- People with seafood allergies should be cautious: May trigger allergic reactions.
- Avoid before and after surgery: May affect blood clotting.
- Vegetarians should avoid: Can opt for plant-based Omega-3 sources.
Difference Between Fish Oil and Cod Liver Oil
Fish oil and cod liver oil are different. Cod liver oil is derived from fish liver and mainly contains vitamins A and D, which help maintain eye health and promote calcium absorption. Excessive intake of cod liver oil can cause toxicity and should not be confused with fish oil.
Five Key Points for Choosing Fish Oil
- Choose products with Omega-3 content >1000 mg.
- Select fish oil with a high concentration of Omega-3.
- Opt for rTG-form fish oil.
- Ensure third-party testing certification.
- Choose fish oil made with ingredients from internationally recognized suppliers.
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