What is fish oil
Fish oil as part of various drugs is often found under the name liver oil, which means liver oil. The product is obtained from the liver of small warm-water fish. These may be the following fish species:
- mackerel
- herring
- cod
- Norwegian salmon
Most often, the supplement is a extract from the cod liver. On sale you can find a product of different colors:
- White. It is a purely medical grade premium fat that is best absorbed by the body. It is obtained from freshly caught cod. It is immediately opened to extract the liver, which is then subjected to heat treatment with steam at a temperature of 50-55 °C. As a result of the heating, fat begins to be released from the liver, which is collected by the manufacturer.
- Yellow or red. A food product also used for medical purposes, but containing up to 20% omega-3 and less healthy than white. It is produced by standing the fish liver in large barrels. After several weeks, the resulting substance is drained and encapsulated in gelatin capsules.
- Brown. This is a product that is used only for technical purposes for lubrication. It should not be taken internally. It is produced by even greater heating than in the case of white.
Benefits of fish oil for the body
- In the composition of the supplement there are different useful substances:
- Organic acids: acetic acid, stearic acid, butyric acid.
- Arachidonic and linoleic acids, part of the omega-6 complex.
- Oleic acid, or omega-9.
- Micronutrients: bromine, iodine, potassium, phosphorus, iron, zinc.
- Fat-soluble vitamins A, D, E and F in large quantities.
Should I Take a Fish Oil Supplement?
The decision to start taking a fish oil supplement or not typically involves consulting a healthcare professional, looking at weekly DHA/EPA rich food intake, and whether or not you have a health condition that may benefit from larger doses of EPA and DHA. Because the food sources that provide the most robust EPA and DHA are seafood, notably fatty fish, people who don’t eat any seafood will most likely benefit from a supplement. Someone following a vegan or vegetarian diet can opt for a supplement made from algal oil to provide EPA and DHA that isn’t derived from animals.
If you do have a health condition that could benefit from larger doses of EPA and DHA, a healthcare provider may suggest a fish oil supplement since it would be difficult to eat enough fish to provide the amount of omega-3s suggested for certain conditions. Some of the conditions with the most robust research related to fish oil supplementation are:
- Elevated triglycerides
- Elevated blood pressure
- Rheumatoid arthritis
- Pregnancy/lactation
- Depression
- Polycystic Ovary Syndrome (PCOS), mostly related to elevated triglycerides, painful menstrual periods, and insulin resistance
However, keep in mind that “There are some individuals in which fish oil supplements are contraindicated, including those on blood thinners, as fish oils can cause an increased risk of bleeding.” notes Alexandra Kreps, MD, who specializes in holistic internal medicine.
She also adds that people on blood pressure medication and those with low blood pressure (hypotension) should be aware that fish oil can further lower blood pressure and should speak to a healthcare provider before trying fish oil. People undergoing chemotherapy may be advised to avoid fish oil before and after treatments since some research has suggested it can make treatment less effective.
London adds that if you have a dental surgery or procedure coming up, are on immunosuppressive medications, or have a high-risk pregnancy, you’ll also want to speak with your healthcare provider before trying a fish oil supplement.
The Different Types of Fish Oil Supplements
Fish oil provides omega-3 fatty acids primarily in the form of triglycerides. All fish oils are required to be cleaned of mercury, PCBs, and other harmful contaminants. Most fish oil supplements have both DHA and EPA and a higher concentration than is naturally found in the fish oil. This allows a greater concentration of DHA and EPA in a smaller dose size.
To do this, they convert the triglyceride form into a form called ethyl esters. Some brands then convert the ethyl esters back into triglyceride form after adjusting the ratio. There isn’t total agreement over which form is best. However, there is evidence that the triglyceride form may be better used by the body, although there are also studies that question whether there is a long term difference.
Ingredients: What to Pay Attention To
It is essential to carefully read the ingredient list and nutrition facts panel of a supplement to know which ingredients and how much of each ingredient is included, relative to the recommended daily value of that ingredient. Please bring the supplement label to a healthcare provider to review the different ingredients contained in the supplement and any potential interactions between these ingredients and other supplements and medications you are taking.
In order to reduce oxidation of the fish oils in supplements, manufacturers will typically use vitamin E and/or rosemary oil as an added ingredient. In addition, some companies will disclose their manufacturing process regarding reducing exposure of the oil to oxygen.
Some companies also add flavoring to their oils to reduce any fishy aftertaste. Be mindful of other flavor enhancers like sugars in liquid or gummy forms, which may not be suitable for all.
Additionally, it’s important to look at the amounts of EPA and DHA in a supplement to figure out which product is best for your needs. “When you look at an omega-3 label, it will list total omega-3 levels, but this number is not quite as important as the total EPA and DHA content within.” notes Mohr.
