Khaberni - Fish oils are among the most common dietary supplements, and their producing companies boast their multiple benefits, from reducing the risk of heart disease to preventing dementia and maintaining visual health.
But the most important question: do these supplements actually achieve these benefits?
Fish oils provide the body with omega-3 fatty acids, which are vital elements that operate in all body cells. These oils improve the functions of the cardiovascular system by regulating triglyceride levels, as high levels may lead to arterial sclerosis and increased risk of blood clots, as explained by Philip Calder, professor of Nutritional Immunology at the University of Southampton.
Omega 3 sources
Fish oils are typically extracted from fatty fish such as salmon, sardines, and anchovies, and cod liver, while microscopic algae that these fish feed on are the original sources of omega-3 acids. The acids "Eicosapentaenoic" (EPA) and "Docosahexaenoic" (DHA) are considered the most beneficial for health.
Daily recommendations
Experts recommend consuming at least 450 mg daily of combined EPA and DHA, an amount that can be obtained by eating one serving of fatty fish and one serving of white fish weekly.
The effect of omega-3 on the brain
DHA constitutes about 10–15% of the gray matter in the brain, and recent studies have shown that higher levels of omega-3 acids in middle-aged people are linked to better performance in brain function tests. A study conducted by King's College London also found that women with Alzheimer's disease had lower levels of omega-3 compared to non-affected women, reflecting the importance of obtaining these acids through supplements or fatty fish.
Safety tips
Fish oil supplements are generally safe, with potential side effects such as fishy burps, heartburn, and stomach disturbances. It is advisable to consult a doctor before starting any supplement in case of a medical condition or prescribed medication intake.
