Taking Fish Oil Supplements Is As Good For You As Eating Fish
This is false as fish like salmon, tuna, mackerel, and fish oil capsules all have heart-healthy Omega-3-fatty acids. Adding fish to your diet carries healthy bonuses you won't get from supplements like calcium and vitamins B2 and D. It is also an excellent source of protein, so try to eat fish more often, like 2 times a week of instead of meat. If you have heart problems, Omega-3s can be boosted with supplement or prescription, but can be very high in tryglycerides, so talk with your doctor.
Fish Oil Is Good for Your Heart?
Omega-3s like DHA and EPA in fish oil and other sources lower triglycerides, which is a type of fat in the blood. But to lower high triglyceride levels, you need 2 - 4 grams of DHA/EPA daily. You'd have to take a lot of fish oil supplements to get plenty of that daily, plus, you can't be sure how many Omega-3s are in a supplement, because it isn't regulated by the Federal Drug Administration (FDA) closely. However, there are a couple of options which both involve talking with your doctor. You can take high doses of non-prescription fish oil while under your doctor's care, or prescription medicines that are available with high doses of fish oil. If you don't have a high triglyceride level, you can find a favorite fish to eat.
If You Don't Eat Fish, Where Else Can You Get Omega-3s?
Although walnuts and liver contain Omega-3s, fish is still the best option for Omega-3s. Organ meats like liver do have Omega-3s, but you can't rely on them to give you all you need. Walnuts provide Omega-3s known as ALA, which your body doesn't make. ALA is also found in some vegetable oils, especially flaxseed oil, and some vegetables like kale and spinach contain Omega-3s. The body turns ALA into small amounts of two other types of Omega-3s, EPA and DHA. These are the kinds of Omega-3s found in fish, the proof that these protect the heart against disease. Vegetarians and vegans can look at algae oils as a source of Omega-3s, but none of these substitutes pack as much as Omega-3s like fish do.
Krill Oil Contains Fewer Omega-3s Than Fish Oil
Krill oil, which is made from shrimp-like creatures, has about as much DHA as fish oil, plus even more EPA. Experts think Krill oil is at least a good source of Omega-3s as fish oil for lowering triglycerides as well as improving cholesterol.
How Much Fish Should Most People Eat?
At least 7 ounces per week is good, preferably oily fish like salmon, herring, lake trout, sardines, or albacore tuna twice a week. One serving equals 3.5 ounces or about 3/4 cups of flaked fish. Generally, it is safe to eat up to 12 ounces of fish or shellfish a week, if it is lower in mercury-types. Fish low in mercury include shrimp, canned light tuna, salmon, pollock, and catfish. But salmon, especially Wild Alaskan Salmon is rich in Omega-3s and has low levels of chemicals according to the Environmental Defense Fund. Swordfish and mackerel are high in mercury. Mercury can damage the nervous system of an unborn baby or young child. Women who are pregnant, planning to get pregnant, nursing mothers, and young children, should avoid fish high in mercury. Also high in mercury is shark and telefish.
If You Are Pregnant, You Should Take Fish Oil Supplements to Help Your Baby's Brain Develop
No, but the DHA in mom;s diet is linked to the brain power boost in babies. Studies don't prove the same benefit to taking fish oil supplements. Pregnant women can eat some, but not a lot of fish that's low in mercury. In most cases, try to get the same amount of Omega-3s as other healthy adults. This means having low-mercury fish twice a week, and don't eat more than 12 ounces a week. The DHA can help the baby's brain and eyes develop, but remember that your body can turn healthy fats in dark leafy greens or flaxseed oil into this important nutrient.
With Non-Prescription Fish Oil Supplements, You Can Cut Down on "Fishy" Burps By Taking Them
At the start of a meal, some people who take non-prescription fish oil supplements may be bothered by fish burps or a fishy taste in the mouth. A simple answer is to take with meals. The fishy aftertaste may not be a problem if you take prescription fish oil, but ask your doctor to be sure.
If You Already Have Heart Disease, Fish Oil Won't Help
Fish oil supplements seem to prevent ore troubles for people with heart disease. Heart patients should get about 1 gram EPA/DHA combined, and preferably from fish, everyday. Supplements might be helpful, but check with your doctor. Taking aspirin, warfarin, or other drugs for heart patients, fish oil can thin the blood, and high doses might cause too much thinning.
Omega-3s and Diabetes
Studies show Omega-3 fatty acids may lower high triglycerides, a common problem in people with diabetes. The American Diabetes Association (ADA) says people with diabetes can get more Omega-3s by eating 2 - 3 ounces of fish a week. But research hasn't consistently shown that Omega-3s help with asthma. Research on Alzheimer's and dementia patients have found a link between the low levels of DHA and those diseases, but taking more Omega-3s has not been found to improve conditions, but studies have found by adding DHA improves memory and learning in older, healthy adults.
Source
www.webmd.com/cholesterol-management/rm-quiz-fish-oil-facts.
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