How much fish oil should you consume per day: useful information.

Many people take fish oil supplements daily. In addition to supporting brain, eye, and heart health, fish oil has recognized anti-inflammatory effects ().

Most traditional and alternative medicine doctors recommend taking this supplement to adults and children on an ongoing basis. However, before you start consuming fish oil, you should know the dosage - how much of this dietary supplement to take per day.

In this article, we'll look at how much fish oil you should take for optimal health.

How much fish oil should you take per day?

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 early 70s. Scientists have proven that peoples in the Far North, whose main diet is fish, rarely suffer from heart disease. The cholesterol level of such people was always within the normal range, regardless of age. The main reason is the high amount of omega-3 fats that the body receives through fish.

Fish oil is a squeeze from fatty fish (herring, mackerel and others). The unique liquid contains vitamins and fatty acids that are important for the body:

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

Why take fish oil? Previously (during the times of the USSR), they were forced to drink the supplement only because of the need to replenish vitamin D in the body, as a preventive measure for rickets. Today it has been proven that fish oil is useful in a number of other areas:

strengthening the immune system;
normalization of heart function;
cleaning blood 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.

A little history

A pharmacist from Norway, Miller Peter, became the pioneer of the use of fish oil for the treatment and prevention of various diseases. Since 1862, the product has become a generally accepted food additive that has a positive effect on the body. A little later, the whole world learned about the miraculous properties of the product.

However, interest in the product faded away somewhat after some time. It was easier for people to maintain the condition of the body, in particular the immune system, with the help of synthetic vitamins. This indifference did not last long. Soon scientists and doctors became interested in the nutritional supplement. And that's why.

An example was the people of the North, for whom fish was the main food product; they were less likely to suffer from atherosclerosis, heart attack and other vascular pathologies. The incidence of bronchial asthma, lupus erythematosus, and hypertension in people living in the North was several times lower. This is what aroused great interest in the product among scientists.

The healing properties of fish oil were soon proven. Today it is officially recognized by medicine. You can buy it at any pharmacy.

Benefit

The above only partially touches on the topic of why fish oil is needed. In fact, the spectrum of action of the additive is wider. Let's 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 fatty fish at least twice a week is the way to a healthy heart and clean blood vessels. This quality is due to the supplement’s ability to reduce cholesterol to a safe level. In this case, mackerel and sardines have the greatest benefit. Fish oil for adults is reliable protection against heart failure or an attack. Studies have shown that increasing the consumption of fatty fish by just a third can prolong life after a heart attack. In addition, the risk of blockage of 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 confident that regular intake of this substance is a chance to avoid Alzheimer's disease in old age. Their opinion is confirmed by research: people who consumed omega-3 acids regularly had excellent memory, and their brain activity was no worse than that of young people. In turn, reducing 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 promotes normal interaction between cells. For this reason, fish oil is considered one of the main helpers for the brain. Another group of studies was recently conducted by scientists from the USA. The experiments involved more than 1,000 people over the age of 18 who drank the supplement for two months. Scientists wanted to evaluate whether fish oil was beneficial for adults in terms of brain function. Participants who took the drug experienced a 0.7 percent increase in brain volume, as well as a 2.7 percent increase in the area of the brain responsible for memory (the hippocampus). This is why doctors around the world prescribe fish oil to prevent brain dysfunction in old age.
Impact on the psyche. People with central nervous system problems suffer from sudden changes in mood and depression. To normalize the functioning of the central system, sedatives or antidepressants are prescribed. In fact, everything is simpler. To avoid such problems, it is enough to include foods containing omega-3 in your diet. The same fish oil increases the amount of serotonin in the body, a substance that is responsible for a good mood. This is why decline and depression go away forever. Taking fish oil has also been proven to eliminate or reduce the symptoms of schizophrenia. In addition, the drug is prescribed to children with hyperactivity or attention deficit disorder. The peculiarity of such children is impulsiveness and excessive excitability. Against this background, the supply 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 fighting psychosis. Based on the results of the experiments, people taking the supplement reduced their risk of seizures by 25 percent. In addition, omega-3 intake reduces the risk of brain cell damage at a young age.
Effect on glaucoma. Today, more and more people suffer from glaucoma, which makes it difficult to control eye pressure. The fatty acids included in the drug ensure timely drainage 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 perspective of weight normalization. More than two dozen studies have been conducted in this sector, each of which has confirmed the assumption that the supplement helps fight excess fat. The experiment carried out by scientists from Iceland is of greatest interest. They recruited 324 participants who were obese. For 30 days, participants were given foods rich in omega-3: fatty fish, fish oil (in capsule form) and sunflower oil. In combination with physical activity, excellent results were achieved. The only downside is that the weight reduction was insignificant.

How to take fish oil?

To get results and not harm the body, you should know how to take fish oil correctly. Previously, when the supplement was produced in liquid form, it was inconvenient to drink, but the appearance of the drug in capsule form has simplified the task. In addition, along with the supplement there are instructions that describe the rules of administration and dosage. The following nuances must be taken into account here:

To strengthen the body, it is enough to take the supplement for 1-3 months. It is recommended to establish reception in late autumn or winter. Taking the drug from time to time (when necessary) will not give results.
Depending on the recommended dosage (prescribed in the instructions), you should drink 1-2 capsules three times a day. The optimal time to take is with food or immediately after a meal.
Consuming fish oil on an empty stomach is not recommended - this can impair the digestion of food. In such cases, the risk of side effects increases - nausea, gastrointestinal problems and even stomach pain.

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

nosebleeds;
nausea;
loose stools and other malfunctions of the body.

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

Despite the convenience of capsules, many remain loyal to the liquid form, considering it healthier. If this option is preferred, the following nuances should be taken into account:

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

If allergic reactions occur while taking the supplement in liquid form, then you should switch to capsules (this makes it easier to avoid side effects).

How to properly drink fish oil in liquid form?

The liquid form of release is losing its popularity and is gradually leaving pharmacy kiosks. It is much more convenient to eat a capsule than to drink liquid fish oil, which has a rather specific taste. However, the liquid form is still used. You need to take it one tablespoon 3 times a day. Unlike capsules, liquid Omega-3 acids should be taken after meals.

Otherwise, all recommendations are identical, as when taking the capsule form.

Important! Liquid fish oil can be taken not only internally, but also externally. There is an oil form that is designed for similar purposes. It is used to speed up recovery processes after receiving various wounds or burns. Also, fish oil in the form of oil is a popular component in anti-aging face masks. Experts note the powerful effect of the supplement on hair growth, which is why it is often used as a hair care product.

Fish oil and weight loss

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

But how to drink fish oil correctly to achieve results?

If you are overweight, it is recommended to take 5-7 grams of the supplement per day. In this case, fish oil should be evenly distributed throughout the day between main meals. If the drug is taken in capsule form, then recalculation is not a problem.
3-5 grams of fish oil per day The course should last until the numbers on the scales satisfy you.
If you are overweight by only 1-3 kilograms, it is enough to take the supplement in the amounts recommended during the prevention period.

Please note that the product is high in calories - 1 kcal per gram of supplement. This is 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 to certain 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, it is not recommended for people allergic to fish. In addition, you should not rely on fish oil in the following cases:

the presence of stones in the gall bladder or kidneys;
calcium metabolism disorder;
thyrotoxicosis;
high calcium levels in the blood;
liver and kidney diseases;
ulcer;
hypothyroidism;
periods of pregnancy and lactation.

It is important for people with the problems mentioned above to know how to drink fish oil correctly, and to avoid the consequences, they should consult a doctor for advice.

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

The additive is made from fish, so its quality is directly dependent on the raw material. 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. This way you can avoid many unpleasant sensations.
If you have problems with the pancreas, the supplement may 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.

Which manufacturer of fish oil capsules is better: what should you pay attention to when purchasing?

You can buy the product at any pharmacy or in various online stores. If you want to get a high-quality natural product, you should consider several important points when purchasing a supplement.

The first thing you need to pay attention to is the label. If you are going to buy a product for the treatment or prevention of a particular ailment, your choice should fall on the name on the label “Medical fish oil”. Food grade or veterinary grade are not suitable.
If you buy the product at a pharmacy, look at the license certificate. If it is not there, most likely the product is a fake.
If the product is made from fish liver, this must be indicated on the label as "TRAN" or "Liver Oil".
Fat from weeds caught in Latin America is of poor quality. To prepare the product, use the whole fish. Since the fish lives in warm water, the concentration of Omega 3 is low, and the concentration of vitamins A, D, and toxic substances is high. The best product is made from fish from the northern seas.
The ideal option is tissue (fish) fat. The jar should say “Fish body oil”.
Check the expiration date of the product and what the capsule shell is made of. The best option is made from natural fish gelatin.

More interesting things

What to do if a hypertensive crisis develops

But which manufacturer of fish oil capsules is better? Experts from different countries are unanimous and recommend giving preference to the Norwegian manufacturer. CodLiverOil (CarlsonLabs) fish oil, which is manufactured in Norway, also receives good reviews. The raw material for the production of the additive is cod, caught in ecologically clean areas.

Fish oil capsules, manufacturer CarlsonLabs

Solgar's Omega-3 Fish Oil product, made from salmon that lives in the cold waters of Alaska, has proven itself well.

Solgar Concentrated Fish Oil Capsules