Khaberni - Fish oil, or omega-3 fatty acid supplements, has been considered a comprehensive treatment for heart, brain, and mood health for decades. However, its benefits, based on scientific evidence, depend on the dosage, composition, and the individual's health condition.
Interest in fish oil increased in the 1970s after scientists discovered that the diet of the Inuit people, rich in fatty fish, had low rates of cardiovascular diseases.
The main active ingredients in fish oil are the polyunsaturated omega-3 fatty acids, EPA and DHA, which are part of the composition of cell membranes and support their normal functions, especially in the brain and eyes. Since the body cannot produce them in sufficient quantities, they must be obtained through food or dietary supplements.
A wide-ranging analysis of 90 clinical studies involving more than 72,000 participants showed that noticeable reduction in triglyceride levels in the blood (by 15-30 percent) requires taking more than 2 grams daily of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These dosages are particularly beneficial for individuals with cardiovascular diseases, obesity, or high triglyceride levels.
A standard 1000 mg fish oil capsule typically contains only about 300 mg of (EPA) and (DHA), with the rest composed of other fats. Lower doses have minimal effect and may even slightly increase the level of harmful cholesterol (LDL).
Some high-purity dietary supplements based on (EPA) at a dosage of 4 grams daily, have been proven to reduce the risk of myocardial infarction and brain stroke in patients already taking statin medications. However, these medications are prescribed, and not regular dietary supplements.
Omega-3 fatty acids have a moderate anti-inflammatory effect. In the case of rheumatoid arthritis, omega-3 supplements can reduce morning stiffness and joint pain, but only with long-term use and high dosages – about 2.7 grams of (EPA) and (DHA) daily for at least two to three months. This is roughly equivalent to taking 9 standard capsules daily.
Some studies suggest that dietary supplements rich in (EPA) may slightly alleviate symptoms of clinical depression when taken with antidepressants. This effect is moderate and generally unnoticeable. For people not suffering from depression, there is no conclusive evidence that fish oil "improves mood".
A dosage of up to 3 grams daily of (EPA) and (DHA) is safe for adults. Side effects include fishy burps, nausea, and diarrhea. High doses may increase the risk of heart rhythm disturbances and mild bleeding, thus should be taken under medical supervision.
Experts agree that the easiest and most reliable way for healthy individuals to obtain omega-3 is by eating fatty fish two to three times a week (such as salmon, sardines, and mackerel), which provides about 250-500 mg of (EPA) and (DHA) daily without the need for dietary supplements.
For individuals who do not eat fish, taking fish oil supplements is recommended. Patients with certain medical conditions should only take supplements and dosages as prescribed by a specializing doctor.
