Fish Oil: Properties, Benefits and Contraindications

Fish Oil. Every person who cares about their well-being sooner or later ends up discovering this precious elixir rich in Omega-3.

Its benefits are numerous, and its uses are equally numerous.

Data released by the European Food Safety Authority (EFSA) confirms this: the production of nutraceuticals (foods, or parts of foods, with beneficial properties) based on Omega-3 has increased from 20 thousand tons in 2001 to 85 thousand tons recorded in 2009. And of these 85 thousand tons, 60% was destined for food supplements based on eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

But let's understand better why fish oil is so sought after, why it is important for health, what its benefits are, and what its contraindications are.

You need a guide.

Fish Oil: What is it and where is it obtained from?


Let's start with its "distinguishing" (and special) features: it is an oil very rich in Omega-3 fatty acids obtained, as you can imagine, from some species of fish.

More precisely, it is extracted from sardines, mackerel and salmon. These can be fished specifically, or caught during the fishing of other species and then become raw material for the production of oil.

This precious elixir is usually stored in the muscles of fish, not in the liver as in the case of cod liver oil , a product rich not only in Omega-3 fatty acids but also in vitamin A and vitamin D.

If you are wondering how fish oil is produced, we refer you to a separate chapter to dive into the depths of the production process . It is a complex and fascinating process.

Composition of fish oil


Fish oil is often equated with Omega-3. However, “raw” fish oil contains not only Omega-3 but also other compounds. And not all of them are desirable!

In addition to the valuable beneficial substances, there are others (such as hydrocarbons, long-chain alcohols, waxes and ethers) that can influence the properties of the oil, give it a dark color and an unpleasant taste (such as residues of proteins, water, pigments, free fatty acids, phospholipids or oxidized fats), or cause the formation of foam, smoke or precipitates.

The purification process is therefore a fundamental phase that allows you to eliminate unwanted substances and preserve those that are precious for your health: Omega-3 fatty acids.

Why is fish oil used? What is it for?


- Because it promotes heart health.
- Because it promotes the development and functioning of the brain and vision.
- Because it helps fight inflammatory and dermatological diseases.
- Because it facilitates sports activity.

Here are just a few of the “whys” of using fish oil.

But its use in the food sector arises from a necessity: Omega-3 fatty acids are essential for well-being, but our body cannot produce them on its own.

Unfortunately, our bodies cannot generate alpha-linolenic acid (ALA), the precursor to the most valuable Omega-3s: EPA and DHA. In addition, the conversion of ALA to EPA and DHA is not efficient – ​​just know that less than 0.1% of the alpha-linolenic acid introduced into the body is converted to DHA.

Yet DHA and EPA play a fundamental role in our health: the first promotes the growth and proper functioning of the heart muscle, retina and brain; the second is the precursor of a class of molecules that participate in the fight against infections, inflammation and cancer cells.

To overcome this natural limitation, we can therefore give our body a great gift: provide it with “ready-to-use” EPA and DHA, in the form of fish oil.

 

Fish Oil: The Benefits Are Proven!



A goldmine of Omega-3. The properties of fish oil depend on its high content of Omega-3 fatty acids.

Studies show: Increasing fish oil intake is associated with improved heart health and lower cardiovascular risk.



Omega-3s:

  • they have antifibrotic (counteract the excessive formation of scar tissue) and anti-inflammatory effects that can reduce the onset of problems in the atria, the upper chambers of the heart;
  • improve the function of the endothelium (the tissue lining the blood vessels);
  • stabilize the heart rate;
  • reduce mortality in patients with coronary heart disease (a heart disease);
  • reduce the tendency of blood to clot;
  • they lower the risk of having a second heart attack.

But not everyone knows that the beneficial effects of fish oil do not only concern the heart, Omega-3 in fact:

  • reduce the risk of developing disorders that affect the blood vessels in the brain, such as strokes or cerebral hemorrhages;
  • help reduce inflammation and fat accumulation in the liver;
  • promote the proper functioning of the immune system.

Who needs fish oil?


It is not easy to follow a diet rich in Omega-3, we know it well. For this reason, fish oil is recommended to all those who struggle to meet their daily requirement of EPA and DHA fatty acids - as happens to pregnant women, for example, when fish consumption must be limited due to the risk of mercury contamination.

 

Omega-3 supplementation is also recommended in specific cases, such as:

  • promote the development of the nervous system and vision in the fetus and newborns (for this reason, during pregnancy and breastfeeding, the doctor may recommend taking 200 mg of DHA more than the 250 mg of EPA+DHA normally recommended);
  • keep triglyceride levels under control;
  • promote the increase of “good cholesterol” HDL;
  • fight acne;
  • stimulate cognitive processes and counteract psychiatric disorders (such as depression and dementia);
  • manage joint disorders: fish oil for rheumatoid arthritis or osteoarthritis can be a great ally);
  • alleviate some pathologies such as psoriasis and fatty liver;
  • help in the treatment of type 1 diabetes and reduce the risk of type 2 diabetes;
  • help children with attention deficit/hyperactivity disorder (ADHD) or sleep disorders;
  • prevent and treat any sports injuries and combat the so-called “athlete's anemia”.

 

How to use fish oil? How much to take per day?


In short: orally, in the form of supplements.

But how many grams of fish oil do we need per day? In this regard, EFSA provides us with very clear indications. To take action and appreciate the benefits, products containing EPA and DHA must be taken with a precise daily dosage that also depends on the desired action. Some examples to be clearer:

  • to maintain normal blood pressure: 3 grams of EPA+DHA;
  • to keep triglycerides under control: 2 grams of EPA+DHA;
  • to promote good heart function: 250 mg of EPA+DHA.

More generally, the Food and Agriculture Organization (FAO) recommends the intake of 250 mg of EPA+DHA per day (for men and women who are not pregnant and not breastfeeding). The important thing is not to exceed 5 grams per day.

An additional tip: it is best to take supplements during (or immediately after) high-fat meals, to optimize their absorption and obtain maximum benefits.

When should fish oil not be used?


Obviously, fish oil cannot be used in case of allergies to its components. In addition, it is important to be cautious during pregnancy and breastfeeding, if you suffer from certain pathologies (for example, liver or pancreas, or in case of diabetes or hypothyroidism) or if you take medications such as:

  • estrogens (present in the contraceptive pill and hormone replacement therapies);
  • anticoagulants (such as warfarin);
  • beta blockers;

In all these cases: always consult your doctor before taking.

 

Fish Oil: Contraindications and Side Effects


Usually Omega-3 contained in fish oil are well tolerated by our body. However, there are some side effects that can occur, we have collected them in this table.

Table 1. Possible Side Effects of Omega-3

Gastrointestinal

Indigestion, dyspepsia, nausea, gastrointestinal disorders.

Gastrointestinal bleeding, gastroenteritis.

Gastrointestinal pain.

Dermatological

Skin rash, atopic dermatitis, urticaria, acne, pruritus

Cardiovascular

Low blood pressure

Musculoskeletal

Backache

Metabolic

Hyperglycemia, goiter, hypertriglyceridemia, increased blood lactate dehydrogenase

Nervous system

Taste disturbances, dizziness, headache, hyperactivity

Respirators

Nosebleed, dry nose, flu

Hematological

Increased white blood cell count, slight increase in bleeding time, hemorrhages

Psychiatric

Tics, mood swings, insomnia

Hepatic

Increased ALT, AST and transaminases

Hypersensitivity

Hypersensitivity reactions, anaphylactic reactions

Others

Infections, pain

 

Where to buy, and how much to spend, on a good fish oil supplement


 Where can I buy fish oil? Which one to choose? How much to spend on a quality supplement?

Now that you really know everything about fish oil and its endless benefits, it's time to answer some more practical questions. Let's get started.

You can buy it in pharmacies, parapharmacies, herbalists or even more conveniently online. The important thing is to always rely only on safe sales channels.

How do you understand, instead, which fish oil to choose? The price can guide you, since it can give you a first indication of the quality of the supplement: a very cheap product could be of poor quality.

Also consider the total concentration of EPA+DHA. Consider: how many capsules per day do you need to take to reach the recommended doses of EPA and DHA? The higher this number, the more packages you will have to buy. And so, when all is said and done, a product that at first glance may seem convenient may not be.

But price is not the most important thing. To choose a good fish oil you need to evaluate the parameters that determine its quality, such as color, smell and taste, presence of insoluble impurities, iron, copper, nickel, soaps, free fatty acids and degree of peroxidation (the level of oxidative deterioration of fats, an indicator of the freshness of the oil)...

Since this is very “technical” information, we recommend that you rely on certifications, i.e. evaluations by laboratories that guarantee the quality of the product after having analyzed it. Among these is the certification of the IFOS (International Fish Oil Standards) program by Nutrasource, which evaluates products based on the standards set by the Global Organization for EPA and DHA Omega-3s.

IFOS assessments analyse:

  • the quantity of EPA and DHA compared to that reported on the label;
  • the presence of contaminants (such as polychlorinated biphenyls, dioxins, furans and dioxin-like PCBs) and heavy metals (mercury, lead, total arsenic, cadmium);
  • the stability of the product.

The IFOS certification then assigns a star rating (maximum 5), where each star corresponds to a specific quality:

  1. the correspondence between the concentration of active ingredients detected and that reported on the label;
  2. oxidation less than 75% compared to the standard indicated by the Council for Responsible Nutrition (CRN);
  3. PCB levels less than 50% compared to the CRN standard;
  4. dioxin levels less than 50% of the World Health Organization (WHO) standard;
  5. the assignment of positive ratings in all the tests to which the product was subjected.

If you are looking for safe and premium quality products, know that our natural supplements are certified by the IFOS program which has awarded 5 stars to Omegor Vitality, VitaDHA 1000 and Meaquor 900.

This means that Omegor is the natural supplement you can trust. Seriously.

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