Health Tips

What is fish oil?

Fish oil contains two very important omega-3 fatty acids; eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). As the name suggests, fish oil is found in fish, though some fish contain higher amount of healthy fat compared to others.

The following types of fish are good sources of these fatty acids. Each serving size is about 3.5 ounces.

- Mackerel (2,600 mg per serving)

- Salmon 

- Seabass 

- Sardines

- Trout 

- Anchovies

- Tuna 

- Herring 

Consuming these on regularly maintains the heart and cardiovascular health, preserve healthy eye function, control healthy blood fats, supports brain health, improve cognitive function, reduces joint inflammation as well as lowering mild arthritis symptoms.

What is the recommended dosages?

The American Heart Association (AHA) and World Health Organization (WHO) recommends eating 1-2 portions of fatty, coldwater fish per week.

However, if you cannot meet the omega 3 dietary requirements, you may consider taking fish oil supplements to get the omega 3s. Up to 3,000 mg of fish oil per day in supplement form is considered safe.

The reference daily intake (RDI) of combined EPA and DHA is 250-500 mg. However, it may be necessary to increase the dose if you are pregnant, nursing or at risk of heart disease.

Many supplements contain around 1,000 mg of fish oil per serving. Read the label and choose supplement that contains at least 500 mg of EPA and DHA per 1,000 mg of fish oil.

Benefits of taking fish oil

Do spare around 4 minutes of your time and watch this video on the health benefits of consuming fish oil.

As fish oil contains high omega 3, those at risk of the disorders mentioned may benefit from taking it.

References:

1. Kris-Etherton PM, Harris WA, Appel LJ. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002 Nov 19;106(21):2747-57
2. Population nutrient intake goals for preventing diet-related chronic diseases | WHO
3. Fish oil, its benefits & when to supplement | Blackmores
4. 13 Benefits of taking fish oil | Healthline
5. How much should you take per day? | Healthline

Image credit:

1. https://www.wizardpharmacy.com.au/sites/default/files/Fish%20Oil.jpg
2. https://pixabay.com/photos/fish-oil-capsule-yellow-oil-capsule-1915424/
3. https://www.healthline.com/hlcmsresource/images/AN_images/omega-3-rich-foods-732x549-thumbnail.jpg

Written by

Dr Amirah Ekhsan