(Bruno Vincent/Getty Images)Some types of fat are bad, while others are good. Fish has one of the most abundant sources of the good fat.
But if you don’t enjoy eating fish not to worry, you can still get all of the omega-3 fatty acids you need to maintain a healthy diet from supplements.
Fish and fish oil contain omega-3 fatty acids docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA).
Both Health Canada and the Heart and Stroke Foundation of Canada recommend eating two servings of oil fish such as salmon, trout, sardines, herring or anchovies twice a week.
This might not be possible for everyone, and since most people lack omega-3 in their diet, a fish oil supplement can be a beneficial way to get those needed nutrients.
Fish oil supplements are know to improve or prevent a variety of diseases and health conditions such as:
- Lower blood triglyceride levels
- Reduce the risk of heart attack
- Reduce the risk of dangerous abnormal heart rhythms
- Reduce the risk of strokes
- Slow the buildup of atherosclerotic plaques
- Lower blood pressure
- Reduce stiffness and joint tenderness associated with Rheumatoid arthritis
- Cancer
- Alzheimer’s disease and dementia
- Depression
- Heart disease
- ADHD
- Diabetes
- Hyperactivity
It is also recommended for building muscle, losing fat, or improving fitness levels, as well as being able to improve your concentration and overall brain function.
You can purchase fish oil at most health food stores, pharmacies and supermarkets in pill or liquid form, depending on your preference. Be sure to pay attention to the “best before” date and consume well before as fish oil can become rancid. Brands and prices will vary, but whichever you choose it needs to specifically list the amount of EPA and DHA it contains.
Talk to a doctor or nutritionist before you take the supplement if you have any concerns. If you have any pre-existing health conditions you may be advised to take a dosage that will work better for you.
Start off taking one pill per day for the first week so your body can get used to the fish oil and take it in the morning with water around the time you have breakfast.
You can then increase the dosage to two pills, one in the morning and one at night. The average person might take between two and four capsules per day.
A common side effect is indigestion, while others have reported a fishy aftertaste or a rash.
Most people do not experience any other intolerable side effects, but it is possible to have diarrhea or hypoglycemia. There has been some concerns raised about toxic substances such as mercury, but good quality fish oil should remove this worry.
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