Why and how to take fish oil

Content:

What you need to know about fish oil. What benefits does it bring, what substances does it contain and how to take it correctly for adults.

In Soviet times, taking fish oil was perceived by many children as a real torture. Every day, not every child could eat at least one spoon. Over time, the drug began to be produced in the form of capsules, which simplified the task and made the miracle cure more accessible to the masses. If earlier the supplement was recommended only for children, today it is increasingly being taken by adults as well. So why drink fish oil? How useful is the supplement, and what effect does it have on the body?

What should you know about fish oil?

The first recommendations for the use of such a popular supplement appeared in the last century - from the beginning of the 70s. Scientists have proven that the peoples in the Far North, whose main product in the diet is fish, rarely suffer from heart disease. Cholesterol levels in such people have always been within the normal range, regardless of age. The main reason is the high amount of omega-3 fats that the body receives with fish.

Fish oil - pomace from fatty fish(herring, mackerel and others). The composition of the unique liquid contains vitamins and fatty acids important for the body:

• omega 3;
• retinol;
• vitamin D;
• antioxidants and so on.

Why take fish oil? Previously (in Soviet times), the supplement was forced to drink only because of the need to replenish vitamin D in the body, as a prevention of rickets. Today it has been proven that fish oil is useful in a number of other issues:

• strengthening the immune system;
• normalization of the heart;
• cleaning vessels;
• decrease in cortisone levels and so on.

Retinol also has a positive effect on the condition of hair, nails and skin. It protects the body from free radicals and improves visual acuity. As for vitamin D, it helps the body absorb the most useful minerals (phosphorus and calcium), which is especially important for building bone tissue.

Benefit

Above, only partially touched on the topic of why fish oil is needed. In fact, the spectrum of action of the additive is wider. Consider each of the directions:

• Effect on the heart. In recent years, scientists have been increasingly studying the properties of the product, conducting dozens of different studies. Representatives of different age categories (18-90 years) participate in the experiments. The results showed that eating oily fish at least twice a week is the path to heart health and clean vessels. This quality is due to the ability of the supplement to lower cholesterol to a safe level. At the same time, mackerel and sardine are of the greatest benefit. Fish oil for adults is a reliable protection against heart failure or an attack. Studies have shown that by increasing the consumption of fatty fish by only a third, it is possible to prolong life after a heart attack. In addition, the risk of blockage of the coronary vessels is reduced.
• Effect on the brain. The supplement contains a sufficient amount of omega-3 - an acid that improves memory and brain function. Scientists are sure that the regular intake of such a substance is a chance to avoid Alzheimer's disease in old age. Their opinion is also confirmed by research: people who consumed omega-3 acids regularly had excellent memory, and the brain showed activity no worse than that of young people. In turn, a decrease in the consumption of this acid accelerates the aging process of the brain and leads a person to a dangerous disease. This is explained by the action of docosagesaenoic acid, which contributes to the normal interaction of cells with each other. For this reason, fish oil is considered one of the main assistants for the brain. Recently, another group of studies was carried out by scientists from the USA. The experiments involved more than 1,000 people aged 18 and over who drank the supplement for two months. The scientists wanted to evaluate whether fish oil is useful for adults in terms of brain function. The participants who took the drug had a 0.7 percent increase in brain volume, as well as a 2.7 percent increase in the brain area responsible for memory (the hippocampus). That's why doctors around the world prescribe fish oil to prevent brain damage in old age.
• Influence on the psyche. People with CNS problems suffer from mood swings and depression. To normalize the work of the central system, sedatives or antidepressants are prescribed. In fact, everything is easier. To avoid such problems, it is enough to include foods rich in omega-3 in the diet. The same fish oil increases the amount of serotonin in the body - a substance that is responsible for a good mood. That's why decline and depression are gone forever. It has also been proven that taking fish oil eliminates or reduces the signs of schizophrenia. In addition, the drug is prescribed for children with hyperactivity or attention deficit. The peculiarity of such children is impulsiveness, excessive excitability. Against this background, the intake of fish oil is very helpful. But that's not all. Scientists have proven why you need to drink fish oil from the standpoint of the fight against psychosis. According to the results of the experiments, in people who take the supplement, the risk of seizures is reduced by 25 percent. In addition, the intake of omega-3 reduces the risk of damage to brain cells at a young age.
  
  
• Influence in glaucoma. Today, more and more people suffer from glaucoma, in which it is difficult to control eye pressure. Fatty acids, which are part of the drug, provide a timely outflow of excess fluid. Fish oil will not cure the disease, but it will make you feel better.
• Effect on weight. Many scientists have dealt with the question of how to use fish oil from the standpoint of weight normalization. More than two dozen studies have been conducted in this sector, each of which confirmed the assumption that the supplement helps fight excess fat. Of greatest interest is the experiment conducted by scientists from Iceland. They matched 324 participants who were obese. For 30 days, participants were given foods rich in omega-3s: fatty fish, fish oil (in capsule form), and sunflower oil. In combination with physical activity, it was possible to provide excellent results. The only downside is that the weight loss was negligible.

How to take fish oil?

To get the result and not harm the body, you should know how to take fish oil correctly. Previously, when the supplement was available in liquid form, it was inconvenient to drink it, but the appearance of the drug in the form of capsules has simplified the task. In addition, along with the supplement comes an instruction that describes the rules for taking and dosage. Here the following nuances should be taken into account:

• To strengthen the body, it is enough to take a supplement within 1-3 months. It is recommended to establish reception from the end of autumn or winter. Taking the drug from time to time (when necessary) will not give a result.
• Depending on the recommended dosage (prescribed in the instructions) It is worth drinking 1-2 capsules three times a day. The optimal time to take it is with food or immediately after a meal.
• The use of fish oil on an empty stomach is not recommended - this is fraught with a deterioration in the digestion of food. In such cases, the risk of side effects increases - nausea, problems with the gastrointestinal tract, and even pain in the stomach.

If you know how to properly take fish oil capsules, it is easier to avoid overdose. The latter manifests itself with the following symptoms:

• nosebleeds;
• nausea;
• loose stools and other malfunctions in the body.

If any of these problems occur, you should consult a doctor.

Despite the convenience of capsules, many people stick to the liquid form, considering it more beneficial to health. If this option is preferred, it is worth considering the following nuances:

• The additive in the form of a liquid should be stored in a glass container, in a place inaccessible to light at a normal temperature. Pay attention to the expiration date. If it has passed, then the drug should be thrown away.
• It is recommended to take the composition from a spoon, according to 13-15 ml every day.
• Time of admission (as in the case of capsules) - after or during meals. It is allowed to add the drug directly to food.

If during the process of taking the supplement in liquid form, allergic reactions appear, then it is worth switching to capsules (it is easier to avoid side effects).

Fish oil and weight loss

Considering what fish oil is taken for, the benefits of the supplement in matters of weight loss were mentioned. How to explain this phenomenon? The metabolism of fats in the human body is hundreds of thousands of reactions that proceed according to their own laws. If you give up fats, then there will be inhibition of metabolic processes and problems with the conversion of fats into energy. This is why taking a weight loss supplement is highly effective.

But how to drink fish oil in order to achieve results?

• In case of excessive weight, it is recommended to take 5-7 grams of supplement per day. In this case, fish oil should be evenly distributed throughout the day between the main meals. If the drug is taken in the form of capsules, then recalculation is not a problem.
• If the goal is to reduce weight by 6-10 kilograms, then the body needs 3-5 grams of fish oil. The course should last until the numbers on the scales satisfy you.
• In case of exceeding excess weight by only 1-3 kilograms it is enough to take the supplement in the amounts recommended during the prophylaxis period.

Please note that the product has a high calorie content - 1 kcal per gram of the supplement. That's why you need to drink fish oil capsules. It is believed that taking the supplement in this form makes the dosage more accurate. At the same time, it is forbidden to limit yourself in individual products. It is important that the diet is balanced.

Contraindications and risks

The benefits of fish oil are undeniable. But the supplement also has a number of contraindications that are worth remembering. In particular, she not recommended for people allergic to fish. In addition, you should not lean on fish oil in the following cases:

• the presence of stones in the gallbladder or kidneys;
• violation of calcium metabolism;
• thyrotoxicosis;
• high calcium content in the blood;
• diseases of the liver and kidneys;
• ulcer;
• hypothyroidism;
• periods of pregnancy and lactation.

It is important for people with the problems mentioned to know how to drink fish oil correctly, and in order to avoid consequences, it is worth contacting a doctor for advice.

In addition to contraindications, it is worth highlighting a number of negative points associated with fish oil:

• The additive is made from fish, so its quality is directly dependent on the feedstock. It is known that representatives of marine fauna are capable of accumulating mercury. If the product is made from such fish, then the risk of poisoning is high.
• The taste of the additive is far from ideal. Actually, this is the main answer to the question - why drink fish oil in capsules. In this way, many unpleasant sensations can be avoided.
• In the presence of problems with the pancreas, the supplement can be harmful.

It is worth remembering that fish oil is not a panacea for all diseases, but only an assistant in matters of maintaining health. At the same time, it would be a crime not to use the possibilities of a miracle cure.