Probably, every person, having heard about fish oil, remembers how in childhood he tried to evade his parents who tried to give him this useful, but such a nasty liquid to drink.
Who would have thought that an adult, who is also actively involved in bodybuilding, would drink fish oil, and without coercion, although it has not become tastier over the years. Let's try to figure out why this very fish oil is so good and why it is useful to drink it not only for children, but also for those who are engaged in creating their own beautiful muscles.
If earlier fish oil (an oil secreted from the adipose tissue of fish of different breeds) was sold only in pharmacies in liquid form, today it is used to form capsules in a gelatin shell, which are completely nasty in taste. At the same time, various herbs and vitamins are also added to the composition of the drug. Children's fish oil continues to be sold in pharmacies, but it's still for children.
What is useful fish oil
The main substance that fish oil has in its composition and that makes it so valuable is omega-3 polyunsaturated fatty acids (PUFAs), which the human body does not produce itself, but which are necessary for it. These acids are also found in vegetable oil, although somewhat different. It is interesting that the fish themselves do not produce these substances, but receive them with the plankton they feed on. In cold water bodies, the content of acids in plankton is higher.
In principle, omega-3 fatty acids can also be obtained from regular foods. There are a lot of them, of course, in seafood and fish, in vegetable oil and nuts, a little less in legumes and grains, and very few in vegetables and fruits.
For bodybuilders and athletes with their active lifestyles, fish oil is a useful supplement, the use of which has a number of advantages.
How to take fish oil
You can buy fish oil in a pharmacy, in the form of capsules, and take it in the following dosages:
- leading an active lifestyle and wishing to maintain health, it is enough to take one and a half to two grams for 2-3 doses. Capsules come in different sizes, so you need to look at their content;
- for those who are engaged in bodybuilding - 2 - 2.5 grams per day for 2-3 doses;
- for those who want to lose weight - 3-4 grams in 2-3 doses.
It is better to take with food, putting the capsules in a salad or meat. Keep in mind that over 80 percent of all people are deficient in omega-3 fatty acids, so no one needs fish oil.
Questions and answers
Is fish oil safe?
- Absolutely safe: it is not a medicine, but a dietary supplement. At normal dosage and use in accordance with one's physical activity, fish oil will not cause any harm.
Can fish oil be taken regularly?
- It is better to take breaks of 1-2 months after each package.
Is it possible to get fat from fish oil?
- No, the fat mass will not grow, on the contrary, the excess weight will go away.
Is it safe to take fish oil before bed?
- Even if you take omega-3 acids before bed, your body size will not increase, but the best time to consume fish oil is with food.
Should I use fish oil on a diet-drying?
- Necessarily. At the same time, the ligaments are at risk of injury, energy reserves are reduced, since carbohydrates are reduced. Fish oil will help get rid of possible problems.
Fish oil is an extremely useful natural substance extracted from cod liver. This product is enriched with vitamins A and D, as well as omega-3 fatty acids, essential for our health. But, despite all its useful properties, its improper intake can lead to indigestion or the onset of other negative consequences. To avoid this, you need to clearly know how to drink fish oil.
Before you start taking fish oil, you should consult with your doctor. The dosage of this product is set individually in each case and depends on gender, weight, age, health status and a host of other factors. Today, this substance is sold in two forms - gelatin capsules filled with the product, and in the form of a liquid bottled. If fish oil is to be taken by a child under one year old, then most likely the daily dose will be six to ten drops, which should be drunk in two doses - in the morning and in the evening. If the child is older than one year, then the daily rate will be a teaspoon. Preschoolers can be given two spoons, and children over seven years old can be given three teaspoons twice a day. In order to get rid of the natural smell and taste of this product, manufacturers add food flavorings to it, which makes taking this medicine more pleasant. The dosage of the product packaged in capsules is determined by their size and is usually indicated on the package or leaflet. Most often, this packaging is aimed at adults, and the daily dose of the product is about six capsules, which must be taken three times a day, two pieces.
- It is recommended to use this product directly with meals, along with salads or first courses.
- A one-time intake will not bring any result - fish oil should be drunk systematically for one to two months. However, this period should also not be exceeded, the accumulation of vitamin A in the body can cause its toxicity.
- Don't take fish oil on an empty stomach as it can cause digestive problems. An overdose of the product may result in abdominal pain, nausea or diarrhea. In order to get rid of them, you should stop taking the product.
- The drug should not be used in people with excessive thyroid function, kidney stones or gallbladder. The use of the product should be abandoned for people with individual intolerance to this product, as well as for those who have an increased content of calcium in the body.
Content
In Soviet times, for all children, the most tasteless and unloved medicine was fish oil, which was mandatory given to all students in schools and kindergartens in liquid form. They did this because of the hypothesis put forward by Soviet scientists about a serious deficiency of polyunsaturated fatty acids in the diet of every Russian. Although large-scale preventive measures were introduced not quite correctly, this assumption was not far from the truth. Why is this product so useful, who needs it and how to take it correctly?
What is fish oil
A vitamin-like natural food supplement, which has the Latin name Fish oil and is a pure animal fat obtained from marine fish of the cold waters of the oceans, is the basis of the composition of all preparations labeled as “fish oil”, no matter what form they have: capsules or solution . It looks (before processing) as a thick oily liquid with a slight fishy smell. In total there are 3 varieties of this product:
- brown - used only in the technical industry, because it has an unattractive taste and smell;
- yellow - used in the preparation of medicines, but must be cleaned;
- white - allowed to be taken in its pure form.
Mostly in medicine they use white fat from the liver or muscles of a large cod that lives in Norway, although there are a lot of manufacturers of the drug itself: Russia, Hungary, Ukraine. There are only 2 ways to obtain a valuable substance - some fishermen leave the fish in boarded up barrels for several weeks to get an oily bitter substance of a dark red hue suitable for food. In official medicine, the scheme is a little more complicated:
- In freshly caught fish, the liver is cut out, the gallbladder and any excess parts are separated from it.
- The liver is heated with water vapor in a large cauldron.
- The melted oily substance is scooped out, then defended.
- The separated light part is drained and used for medical purposes: this is the same white variety.
- The remains are heated, highlighting a yellow variety from them that requires cleaning.
- Everything that goes through the last, third heating and pressing is marked with a brown variety for technical use.
Compound
The general characteristics and even effects on the body of fish oils are similar to those of fatty oils. The basis of this product is glycerides - esters of fatty acids and glycerol, here mainly represented by triglycerides. If we consider their percentage ratio, then we get the following scheme:
- 70% or more - oleic acid (monounsaturated, from the Omega-9 group);
- up to 25% - palmitic acid (monobasic saturated);
- up to 3% - polyunsaturated fatty acids (PUFA) Omega-6, represented by linoleic and arachidonic, and PUFA Omega-3;
- up to 2% - stearic acid (monobasic aliphatic series).
Additionally, fish oil contains capric, acetic, butyric, valeric acids, a small amount of lipochrome, cholesterol, iodine, phosphorus, sulfur, bromine, and nitrogenous derivatives. Separately, doctors mention vitamins A, E and D, which are fat-soluble and are present here in an almost completely digestible state. The body accepts them better than those found in vegetable or butter, due to their easier penetration through cell membranes. If we take the composition of the pharmaceutical preparation, the picture is as follows:
- Liquid oil - vitamin A (500 IU), vitamin D (50 IU), PUFA (above 20%), eicosapentaenoic acid (above 8%), docosahexaenoic acid (from 9%).
- Gelatin capsules - 500 mg fortified fish oil, glycerol, sorbitol, gelatin, water.
Why take
The main pharmacological action is antiaggregatory: a decrease in the ability of platelets to aggregate (glue) and prevent the formation of blood clots. Additionally, fish oil regulates lipid metabolism, and its rich composition (primarily for glycerides) causes a positive effect on:
- brain;
- heart;
- vessels;
- hormonal background.
Doctors also pay attention to the ability of this remedy to correct the production of stress hormones, which prevents depression, improves the condition of the mucous membranes, stimulates tissue regeneration, and helps the absorption of calcium, which is required for bone growth. For these reasons, fish oil should be taken both prophylactically and therapeutically for people who experience:
- vitamin deficiency (retinol, tocopherol, ergocalciferol);
- frequent respiratory diseases (strengthening immunity);
- retinitis pigmentosa;
- xerotic keratitis;
- hemeralopathy;
- inflammatory and erosive lesions of the urinary tract and digestive canal;
- depression;
- bone fractures;
- ulcers on the skin (burns, wounds) and mucous membranes of internal organs;
- dry skin;
- fragility of hair.
The drug should be taken in the complex treatment of rickets or to prevent it in children and the elderly, with violations in the formation of teeth and bones in children, in order to protect against atherosclerosis. It is prescribed to prevent vascular thrombosis or to restore plasma hemostasis (successive transformations occurring in the blood plasma, with the participation of coagulation factors) after it. Some doctors advise taking this remedy for exhaustion, anemia, in the rehabilitation period after surgery.
How to use
After buying fish or fish (different preparations, look carefully at the packaging) oil, check the quality of the purchased product: the capsule can be cut, the oil can be poured into a spoon. The product should not have an obvious bitter taste, which speaks of rancidity: you can get poisoned. Additionally, keep in mind that if your diet contains fatty red fish up to 4 times a day (servings of 100 g or more), there is no point in taking additional sources of Omega-6 and other PUFAs. A few more rules and tips:
- For the purpose of general health promotion and to influence the immune system, the drug should be taken for 1-3 months, preferably in autumn and winter (with a natural deficiency of vitamin D).
- Fish oil for adults with high physical exertion or heavy mental work is prescribed according to individual doses. This also applies to the treatment of specific diseases.
- If you have an allergic reaction to the liquid form, replace it with capsules - they are better tolerated.
- You can continuously take this food supplement for no longer than 4 weeks: after that, take a break for a month. Permanent reception is prohibited (exception - at the insistence of a doctor).
How to take capsules for adults
For those who want to strengthen immunity, have a general positive effect on the body, doctors advise sticking to the standard dosage - this is no more than 2 capsules per dose and 6 per day. It is desirable to take 3 r / day, always regularly, otherwise there will be no effect. The exact dosage is determined by the concentration of active substances in the capsules. They are washed down with water at room temperature or cool, swallowed immediately, otherwise the gelatinous shell will begin to dissolve in the mouth, making the capsule sticky.
In capsules for children
How to take such a remedy for kids of preschool or primary school age depends on the concentration: classic children's fish oil - "Goldfish", each capsule of which contains 0.2 g of the active substance. They are cut to babies, and the contents are given in the form of drops 2 r / day (3-5 drops each), or 1/4-1/2 tsp. Refer to the table below:
How to take liquid fish oil
Doctors call the oil solution more useful because it is almost unprocessed, it is better absorbed, but it has an unpleasant taste, as you can see from the reviews, so it is more often prescribed to be taken by adults rather than children. There are a couple of things to be aware of when using the liquid form:
- Do not let the product heat up above the ambient air temperature in the room: you can mix the oil solution with food, but not hot.
- The standard dosage for an adult is 1 tbsp. l. According to the indications, the doctor may advise taking 15 ml - this is 2 tsp.
When is the best time to take fish oil?
Doctors recommend drinking this dietary supplement either with or after meals to prevent irritation of the stomach lining and "empty" bile flow (if taken on an empty stomach). The frequency of administration and the best time of day depend on the goals and age of the patient. Small children are given capsules in the morning, with or after breakfast. Preschoolers can take the drug in the morning and in the evening to get a large interval. The rest (children over 6 years old, adults) can make a tighter schedule: morning, afternoon, evening - with each main meal.
How to drink fish oil capsules to lose weight
In sports practice, this tool is used to accelerate muscle metabolism due to the impact on 2 internal mechanisms: stimulation of protein synthesis and a decrease in the rate of decay of the same element. Additionally, there is an effect on the level of triglycerides (decreases), the percentage of adipose tissue (also decreases), so the drug is used during sports "drying", and some nutritionists advise women who want to lose weight to take it. A few rules:
- Do not rely on a nutritional supplement without changing your diet - it will not destroy all the calories eaten, but only speed up the metabolism. Without an active lifestyle and diet, any pills are useless.
- The dosage is calculated according to the amount of excess weight: an excess of less than 15 kg - from 2 to 4 g of the drug per day, more than 15 kg - up to 6 g of the drug.
- For athletes on "drying" and people aimed at maintaining the current weight, the daily dosage is not more than 2.5 g.
- The daily dose is necessarily divided by 3 times, the rest of the rules are the same as for people who aim to take the drug for general strengthening purposes.
- The duration of the course with a large overweight does not exceed 2 months (after a blood test should be taken), if there are 5-10 extra pounds, it is 1 month.
During pregnancy
Doctors do not advise expectant mothers to drink fish oil without good reason, because it contains strong allergens - retinol and calciferol. A similar recommendation is for breastfeeding mothers, although they are more likely to be allowed a short course if absolutely necessary. Predominantly during pregnancy and lactation, fish oil in capsules is prescribed: this substance is obtained from muscle mass, not the liver, therefore the degree of purification is higher and only Omega-3 and Omega-6 PUFAs are in the chemical composition.
Side effects
When taken with or without vitamin E, according to the recommended therapeutic doses and according to the diagnosis, fish oil is well tolerated by both children and adults. It is easily digested, does not cause negative reactions, if it does not have time to go rancid. In rare cases (often this is due to the individual characteristics of the organism), a person experiences abdominal pain, diarrhea, and a specific fishy smell from the mouth.
Overdose
Even with biological food supplements, it is important to be careful: an excess of glycerides, which fish oil supplies to the body, and some vitamins, primarily leads to a violation of the digestive process. The first signals of exceeding the recommended dosages are the following symptoms:
- diarrhea;
- nausea;
- vomit;
- headache;
- weakness, drowsiness;
- loss of appetite;
- aching pains in the lower extremities.
If a drug was used in which the manufacturer additionally introduced vitamin A, symptoms of an overdose of retinol will be added. These include dizziness, increased intracranial pressure, blurred vision, peeling and dry lips, increased bone fragility, bleeding gums. With any signs of deterioration of the condition, the drug is canceled and symptomatic therapy is carried out. In some patients, manifestations of chronic intoxication can be observed (against the background of long-term treatment, a cumulative effect):
- loss of appetite;
- asthenia;
- gastralgia;
- vomit;
- changes in the chemical composition of urine;
- hair loss;
- the appearance of orange spots on the skin (feet, nasolabial triangle, palms);
- convulsions;
- arterial hypertension;
- kidney failure;
- deposition of calcium salts;
- growth disorders (in children).
drug interaction
Doctors recommend not taking this biological supplement at the same time as preparations containing vitamins A, E, D, so as not to cause hypervitaminosis and intoxication. With drugs that affect blood clotting, fish oil should also not be taken. A few additional drug interaction points:
- Anticonvulsants will reduce vitamin D activity, and estrogen sources increase the risk of hypervitaminosis A.
- Plasma concentrations of vitamins A and D are increased if magnesium or aluminum antacids are taken for a long time.
- Glucocorticosteroids, bisphosphonates, Calcitonite and Rifampicin reduce the effect of taking fish oil.
- If you take tetracycline drugs for an additional long time, the risk of intracranial hypertension will increase.
- With an excess of vitamin D in the body (against the background of the use of biological additives), the effect of cardiac glycosides increases and the likelihood of arrhythmia increases.
- The anti-inflammatory qualities of oral glucocorticosteroids and the effectiveness of benzodiazepines are reduced (due to high levels of vitamin A).
- In order to prevent intoxication against the background of excess retinol, do not use Isotretinoin. Vitamin E will work in the opposite direction: it will lower the level of retinol, and mineral oils and Neomycin will reduce its absorption.
Contraindications
Like all fatty oils, this remedy stimulates active bile secretion, therefore it is prohibited in the presence of chronic cholecystitis and pancreatitis, it is not recommended for people with hypertype biliary dyskinesia. The list of official contraindications to all forms necessarily includes individual intolerance and a number of other diseases:
- thyretoxicosis;
- blood clotting disorders;
- hemophilia;
- kidney failure;
- hypercalcemia;
- hypercalciuria;
- pulmonary tuberculosis in an open form;
- sarcoidosis;
- excess vitamins A, E, D;
- calcium nephrourolitis;
- prolonged immobilization.
In addition to strict contraindications, there are relative prohibitions that should be discussed with the doctor: he will tell you how to take fish oil in the presence of such diseases, if there is a need for this remedy. Relative contraindications relate to:
- organic heart disease;
- liver or kidney damage;
- hypothyroidism;
- any form of jade;
- ulcers of the stomach and intestines;
- lactation period;
- old age.
Price
The cost of such a dietary supplement to food varies from 50 r. up to 1000 rubles: it all depends on the manufacturer, concentration, degree of purification of the active substance and complementary components. If you take a Russian drug, it will cost 50-200 rubles (both capsules and solution), and if you buy a foreign version in an online store, it will cost you 400-600 rubles, but the range in online catalogs is wider. When planning to order delivery to the regions, consider its surplus value. An approximate picture of prices for pharmacies in Moscow is as follows:
| Brand | Price, rubles |
|---|---|
|
Amber drop (with vitamin E) Discuss How to take fish oil for children and adults |
Fish oil is an animal fat derived from fish and contains omega-3 acids. In turn, it is one of the most important substances for human metabolism. In addition, it is not produced in the body on its own, so you need to regularly eat foods rich in omega-3. First of all, these products include sea fish and oils of some plants.
The benefits of omega-3s are in the fight against various inflammations. A chronic lack of these fatty acids, associated with a lack of omega-3 sources in the diet (recall that they are not found in wheat and other cereals, as well as in meat, vegetables and fruits) is associated with an increase in bad cholesterol, cardiovascular diseases and a decrease in immunity.
If you eat sea fish less than 2 times a week, it is recommended to take Omega-3 in the form of dietary supplements and fish oil capsules. Separately, we note that these fatty acids are both vegetable and animal. At the same time, it is animals that are best absorbed, so sea fish and fish oil in capsules are preferable to taking than flaxseed oil, walnuts, and other plant sources of Omega-3.
Fish oil: dosage
Once again, we note that the best source of Omega-3 is fish oil - it is absorbed by the body as fully as possible, quickly being included in the metabolism. Typical recommended fish oil dosages are 1-2 capsules 3 times daily after meals. However, when taking it, it is important to consider the content of active ingredients in each capsule - namely, animal omega-3 fats in the form of DHA and EPA.
Daily Omega-3 Values
- Children up to 12 months - 0.5 g
- Children from 1 to 3 years - 0.7 g
- Children from 4 to 8 years - 0.9 g
- Children from 9 to 13 years old - 1-1.2 g
- Children from 14 to 18 years old - 1.2-1.6 g
- Adults from 18 to 50 years old - 1.2-1.6 g
The minimum intake of omega-3 fats for adults and children is approximately 0.25 g (250 mg) per day, optimal for health is about 1-1.5 g (1000-1500 mg). The maximum safe dose for health depends on the sources of Omega-3 - no more than 7-8 g per day in the form of fish oil capsules and unlimited in the form of a regular meal. Recall that in large quantities, fish oil can be toxic.
Omega-3 fats are needed by the body all the time - the recommendation that fish oil should be taken in cycles is erroneous. The time of admission does not matter - you can drink capsules both in the morning and in the evening. Traditionally, fish oils are taken with food so as not to distinguish their taste too much. This plays a particularly important role when children take the capsules.
We also note that the lack of Omega-3 in the diet is one of the key indicators that a person’s daily nutrition is built incorrectly. Even a long-term intake of fish oil in capsules is most often not able to outweigh the harm created by malnutrition, rich in fast carbohydrates, but poor in terms of vegetables and others, as well as marine fish.
Omega-3 Rich Foods
Recall that omega-3 fatty acids are plant and animal. Plants include ALA (alpha-linolenic acid or AKA), while animals include DHA (docosahexaenoic acid or DHA) and EPA (eicosapentaenoic acid or EPA). Scientific studies show that only 10-20% of plant-based omega-3s are fully absorbed by the body¹.
That is why sea fish (first of all, salmon and salmon), as well as fish oil in capsules, are preferable to taking than plant sources of Omega-3. Note that farm salmon can be considered even more useful than wild salmon - since beta-carotene is used to give a reddish color, the fish contains important for immunity and metabolism.
| Total Omega-3 content | Omega-3 fat profile, g | |||
| ALA | DHA | EPA | ||
| Flaxseed oil, tablespoon | 7.3 g | 7.3 g | – | – |
| Chia seeds, 30 g | 5 g | 5 g | – | – |
| Walnuts, 30 g | 2.6 g | 2.6 g | – | – |
| Salmon, cooked, 100 g | 1.5 - 1.8 g | – | 1.2 - 1.3 g | 0.3 - 0.5 g |
| Herring, cooked, 100 g | 1.6 - 1.8 g | – | 0.9 - 1 g | 0.7 - 0.8 g |
| Canola oil, tablespoon | 1.3 g | 1.3 g | – | – |
| Canned sardines, 100 g | 1.1 - 1.3 g | – | 0.7 - 0.8 g | 0.4 - 0.5 g |
| Trout, cooked, 100 g | 0.8 - 0.9 g | – | 0.4 - 0.5 g | 0.4 g |
| Sea bass (sea bass), cooked, 100 g | 0.5 - 0.7 g | – | 0.4 - 0.5 g | 0.1 - 0.2 g |
| Shrimps, cooked, 100 g | 0.2 - 0.3 g | – | 0.15 g | 0.15 g |
| Canned tuna, 100 g | 0.1 - 0.3 g | – | 0.1 - 0.2 g | 0.05 g |
| Beef, cooked, 100 g | 0.05 g | 0.05 g | – | – |
Benefits of Omega-3 and Fish Oil
Omega-3 fatty acids are needed by the body to fight various inflammatory processes in the body. They accelerate metabolism and tissue repair, reduce the level of stress hormone, reduce blood viscosity, and normalize blood pressure. However, it is more correct to talk about the dangers of a lack of Omega-3 in the diet than about the benefits of an additional intake.
If you regularly eat the foods listed in the table above, then you should not think about taking fish oil capsules. If you don’t eat these foods at all, then you should think about buying vitamins. Otherwise - a decrease in immunity and metabolic disorders. This is why scientific studies on fish oil are mixed - if a person's diet is correct, taking omega-3s will not be of benefit.
Best fish oil capsules
When choosing fish oil capsules, pay attention to the content of eicosapentaenoic (EPA) and docosahexaenoic (DHA) fatty acids in its composition, as well as the recommended daily dosage. The daily norm is the total intake of approximately 1 g of Omega-3 per day in the form of these EPA and DHA themselves. Some manufacturers are trying to reduce the cost of the product, so they reduce the amount of active ingredients.
Although the fish oil packaging will mention that 3-5 capsules per day will be required to cover the daily requirement of Omega-3, the buyer will not pay any attention to this and will take 1 capsule. It is necessary to buy capsules with fat, and not vitamin complexes, since in the second case, the dosage of Omega-3 per capsule will be minimal.
The quality of the raw materials and processing technology also plays a role in choosing the best fish oil in capsules - from which fish this oil was extracted from, ending with the quality of the capsule itself. Good capsules are distinguished by a thick shell that breaks down in the stomach and minimizes aftertaste - unlike liquid fish oil, which must be drunk with spoons.
Flaxseed oil as a source of Omega-3
Despite the fact that flaxseed oil (just like flaxseed or chia seeds) contains a fairly large amount of Omega-3 fatty acids, only a small proportion of these Omega-3s will be fully absorbed by the body. To cover your daily allowance, you will need to drink a large tablespoon of flaxseed oil.
The situation with chia seeds is even more deplorable - manufacturers like to indicate on the package that these seeds are the leader in omega-3 content, forgetting to mention that you will have to eat from 30 to 50 grams of these seeds per day to cover the daily allowance. Given the cost of chia seeds, this approach is difficult to recommend to the average person.
***
Omega-3s are like vitamins - they are important for metabolism, but they cannot be produced in the body and must be consumed regularly through food. The daily norm of Omega-3 is about 1-1.2 g per day, and the conversion of the dosage to fish oil should be carried out taking into account the content of active ingredients. These acids are needed by the body all the time - it is important to either eat sea fish 1-2 times a week, or drink fish oil in capsules for a long time.
Scientific sources:
- Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man,
- Examine.com: a compendium on supplements, nutrition, fitness, and health - Fish Oil,
- Omega-3 Fatty Acids, Fact Sheet for Health Professionals,
- Fish Consumption, Fish Oil, Omega-3 Fatty Acids, and Cardiovascular Disease, Kris-Etherton, Penny M.; William S. Harris, Lawrence J. Appel,
- Omega-3 fatty acids EPA and DHA: Health benefits throughout life,
- Applications of omega-3 polyunsaturated fatty acid supplementation for sport performance,
In the middle of the 19th century, the Norwegian pharmacist P. Möller noticed that the inhabitants of his country, who constantly ate cod liver oil, almost did not complain of health problems. After much research, he learned how to produce oil from freshly caught fish, which was very soon recognized all over the world. Why drink fish oil? You will learn about this by reading the article.
Why didn't the natives, immigrants from Greenland, have a heartache?
In 1975, American scientists conducted a study. The objects were residents of Denmark, the USA, Canada and the natives of the USA - the Eskimos of Greenland. Scientists tried to prove the detrimental effect of fats on humans. It turned out that the prevalence of diseases of the cardiovascular system in Danes and North Americans was 10 times higher than in Greenlanders.
The reason lay in the composition of the consumed fats. The basis of the diet of Americans and Danes were fats containing Omega-6 acids, while the Eskimos had fats with Omega-3 polyunsaturated fatty acids obtained from marine fish.
Latest Research on Omega-3 Acids
The situation has not changed over the past 40 years. Discoveries made in the middle of the 19th century and in 1975 found more and more evidence. So, in 2006, as a result of a study of the action of Omega-3 acids, a decrease in mortality among smokers, patients with diabetes mellitus, arterial hypertension was revealed.
Biological effects of exposure to fish oil
Omega 3 acids
Why drink fish oil? Omega-3 acids are not able to be produced in the human body on their own. Their only source is oily fish. They play the role of stimulating immune and hormonal activity. Deficiency entails the body's inability to resist inflammatory responses such as rheumatoid arthritis.
for adults
Why do adults need to drink fish oil? It restores the shriveled, hardened intestinal lining and increases its weight by 15%, which improves the functioning of the digestive tract and increases resistance to allergies. Thanks to the suppression of the production of toxic polyamides, it successfully fights psoriasis.
Why should you take fish oil? Scientists have found that the combination of vitamin E and fish oil is good for the skin, so it is better to use them together. This combination increases the elasticity of bone tissue and maintains the content of phosphorus. Fish oil is an excellent prevention of cough, sore throat, if taken in early autumn 3 weeks before meals, in the afternoon and in the evening. This product is also a source of iodine.
It is enough for a normal adult to actively consume 1 gram per day. Fish, in which useful substances are located, are recommended to be stewed, boiled, dried, but in no case should they be fried. It must be remembered that fish oil is a medicine, and its intake must be agreed with the doctor. In some cases, this product is used to treat wounds and burns.
Benefits of fish oil for children
Why should children drink fish oil? Lack of Omega-3 fats in them causes deviations in behavior and mental disorders. Attention impairment, difficulty in learning to read, autism, dyspraxia, visual impairment were noted. If the baby did not receive this substance in the right amount during pregnancy, then this affects the mental development of the child: impaired coordination of movements, inadequate social behavior. Visible signs are anxiety, poor organization, low self-esteem. Such children often have problems at school, family, among peers. Reception of fish oil restores the health of the child. After a systematic intake, positive changes and a gradual elimination of pathological symptoms are observed.
Why should you take fish oil? It should be prescribed to children as a preventive measure. This contributes to the formation of the development of brain tissue, as well as:
- formation of good vision;
- elimination of signs of attention deficit;
- strengthening the child's immunity;
- improving the structure of bone tissue.
Official studies conducted in a number of countries (Great Britain, USA, Germany) showed that 48% of children who took fish oil less often than others visited a pediatrician in the autumn-winter period. This effect was especially noticeable after 4 months of taking the drug.
Children are prescribed fish oil from the age of four weeks. Reception begins with 3 drops and bring the amount of consumption to 1 teaspoon per year. For the prevention of rickets, a reception is prescribed from 2 months and continued for 2 years. Fish oil is shown to schoolchildren as a means of stimulating the development of intelligence.
The benefits of fish oil for women
Why should a woman take fish oil? For them, the cosmetic component of the product is important: the presence of minerals and vitamins, Omega acids, saturating and resisting finesse, brittle hair and improving skin condition. There is a technical fish oil added to various masks, thanks to which every day the hair will shine more and more. A tangible effect for others will be visible after 2 weeks.
Prescribing fish oil for pregnant women
Fish oil for pregnant women is prescribed for the normal bearing of a child and as a prevention of complications:
A positive effect from taking is possible only if the daily norm is observed, based on the norm of 0.5-2 grams per day.
Fish oil for athletes
Why do athletes take fish oil? As a source of protein and creatine, it is one of the most beneficial supplements for bodybuilders. Fish oil strengthens the immune system, which is constantly declining under the influence of systematic training, activates the brain, reduces the fatigue of athletes and people undergoing heavy physical exertion. Helps protect tissue from destruction by promoting tissue growth, benefits joints and skin, protects the immune system, and provides healthy tissue energy.
Fish oil not only promotes muscle growth, but also reduces the production of cortisol, which has a positive effect on the preservation of the body's energy resources. Salmon and salmon dishes should be present on the athlete's table 2-3 times a week. The fatty acids found in fish oil increase insulin sensitivity, promote the production of testosterone and other necessary hormones. After training, men are advised to consume a cocktail of folic acid, fish oil and vitamin B. Children and the elderly need less fat intake.
Men need a balanced intake of Omega-3 and Omega-6 acids, which is achieved by taking specially created pharmaceutical supplements.
Fish oil capsules
Why you need to drink Advantages of such a drug:
- masking the smell of "fish";
- dosing accuracy;
- convenience of reception;
- polyene compounds, prone to oxidation and degradation in the open air, are sealed.
There are two types of encapsulation:
- drip;
- rotary matrix.
The composition of the capsules includes glycerin, gelatin, non-crystallizing sorbitol. Before use, it is necessary to study the instructions and consult a doctor. Contained in the capsule is palmitic and helps to lower blood cholesterol levels, which has been proven in clinical trials of patients.
Contraindications for use
Contraindications to the use of pharmaceutical fish oil: hemophilia, disruption of the thyroid gland. Fish oil is contraindicated in case of an excess of vitamin D and calcium, if there is a pulmonary form of tuberculosis, kidney failure, urolithiasis, disorders of the gallbladder, thyroid gland.
As a result of numerous studies, Belarusian scientists came to the conclusion about the harmful effects of an overdose on patients with and with hypertriglyceridemia. Quite recently, Omega-3-based preparations were presented on the Russian pharmaceutical market only by foreign manufacturers.