Fish Oil Capsules – What is it for? Are there side effects?
Fish oil in capsules is one of the most consumed dietary supplements. It is rich in omega-3 fatty acids , which are very important for your health.
If you don’t eat a lot of oily fish, taking a fish oil supplement in capsules can help you get enough omega-3 fatty acids .
Here’s an evidence-based guide to fish oil supplements and their health benefits.
What is fish oil in capsules?
Fish oil in capsules is the fat or oil extracted from the tissue of fish. It usually comes from oily fish such as herring, tuna, anchovies and mackerel. However, it is sometimes produced from the liver of other fish, as is the case with cod liver oil.
The World Health Organization (WHO) recommends eating 1 to 2 servings of fish per week. This is because the omega-3 fatty acids in fish provide many health benefits, including protection against various diseases.
But if you don’t eat 1-2 servings of fish a week, fish oil supplements in capsules can help you get enough omega-3s . About 30% of fish oil in capsules is made up of omega-3s , while the remaining 70% is made up of other fats. In addition, unprocessed fish oil capsules contain some vitamins A and D.
It’s important to note that the types of omega-3s found in fish oil in capsules have greater health benefits than the omega-3s found in some plant sources. The main omega-3s in fish oil capsules are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the omega-3 in plant sources is primarily alpha-linolenic acid (ALA).
While ALA is an important essential fatty acid, EPA and DHA have many more health benefits. Another reason it’s important to get enough omega-3s is because the Western diet has replaced many omega-3s with other fats like omega-6s . This skewed ratio of fatty acids can contribute to many diseases of the Western lifestyle.
Benefits of fish oil in capsules :
Below are 13 of the many health benefits of fish oil in capsules , check them out:
1. Improves heart health:
Heart disease is the leading cause of death in the world. Studies have shown that people who eat a lot of fish have much lower rates of heart disease. There are a number of risk factors for heart disease, and many of them appear to be reduced by consuming fish or fish oil capsules .
The benefits of fish oil capsules for heart health include:
- Cholesterol Levels: May increase HDL (the “good”) cholesterol levels. However, it does not appear to reduce LDL (the “bad”) cholesterol levels.
- Triglycerides: It can reduce triglycerides by about 15-30%.
- Blood Pressure: Even in small doses, it helps to lower blood pressure in people with high blood pressure.
- Plaques: It can prevent plaque from forming in arteries and causing them to harden, as well as making arterial plaques more stable and safer in those who already have them.
- Fatal arrhythmias: In people who are at risk, this can reduce fatal arrhythmia events. Arrhythmias are abnormal heart rhythms that can cause heart attacks in certain cases.
While supplementing with fish oil capsules can improve many of the risk factors for heart disease, there is no clear evidence that it can prevent heart attacks or strokes.
2. Helps treat certain mental disorders:
Your brain is made up of nearly 60% fat, and much of that fat is omega-3s . Therefore, omega-3 is essential for normal brain function. In fact, some studies have shown that people with certain mental disorders have lower serum levels of omega-3s .
Interestingly, studies have shown that supplementing with fish oil in capsules can prevent the onset or improve symptoms of some mental disorders. For example, it can reduce the risk of psychotic disorders in those at risk.
In addition, supplementing with high-dose fish oil capsules can reduce some symptoms of both schizophrenia and bipolar disorder.
3. Reduces weight and waist circumference:
Obesity is defined as having a body mass index (BMI) greater than 30. Globally, about 39% of adults are overweight, while 13% are obese. The numbers are even higher in high-income countries like the US.
Obesity can significantly increase the risk of other diseases, including heart disease, type 2 diabetes and cancer. Supplementing fish oil in capsules may improve body composition and risk factors for heart disease in obese people.
Additionally, some studies have shown that supplementing fish oil in capsules , in combination with diet or exercise, can help you lose weight. However, not all studies have found the same effect.
An analysis of 21 studies found that supplementing with fish oil in capsules did not significantly reduce weight in obese subjects, but it did reduce waist circumference and waist-to-hip ratio.
4. Improve eye health and help protect vision in old age:
Like the brain, omega-3 fats are an important part of the structure of the eye. Evidence shows that people who don’t consume enough omega-3s have a higher risk of eye disease. Additionally, eye health begins to decline in old age, which can lead to age-related macular degeneration (AMD).
Eating fish appears to help prevent AMD, but the results on supplementing fish oil in capsules are less convincing. One study found that consuming a high dose of fish oil in capsules for four and a half months improved vision in all AMD patients.
However, this was a very small study. Two larger studies examined the combined effect of omega-3s and other nutrients on AMD. One study showed a positive effect, while the other showed no effect. Therefore, the results are not clear.
5. Reduces inflammation and symptoms of inflammatory disease:
Inflammation is the immune system ‘s way of fighting infections and treating injuries in the body. However, inflammation can sometimes occur at low levels over long periods. This is called chronic inflammation. It can worsen certain chronic diseases such as obesity, diabetes, depression and heart disease.
In these cases, reducing inflammation can help treat the symptoms of the condition. Fish oil capsules have anti-inflammatory properties and can help treat conditions involving chronic inflammation . For example, in stressed and obese individuals, fish oil capsules can reduce the production and gene expression of inflammatory molecules called cytokines.
Additionally, supplementing fish oil in capsules can significantly reduce joint pain, stiffness, and medication needs in people with rheumatoid arthritis, a disease in which inflammation leads to painful joints.
Inflammatory bowel disease (IBD) is another disorder made worse by inflammation. However, there is currently no clear evidence on whether fish oil capsules improve IBD symptoms.
6. Improves skin health:
The skin is the largest organ in the human body and contains many omega-3 fatty acids . Skin health can decline throughout your life, especially during old age or after too much sun exposure. Fortunately, there are several skin conditions that can benefit from fish oil supplementation in capsules , including psoriasis and dermatitis.
7. Improves health during pregnancy and early life:
Omega -3s are essential for early growth and development. Therefore, it is important that mothers get enough omega-3s during pregnancy and while breastfeeding. Supplementation of fish oil in capsules in pregnant and lactating women can improve hand-eye coordination in infants.
However, it is unclear whether learning or IQ is better. Maternal and early supplementation of fish oil in capsules can also improve children’s visual development and help reduce the risk of allergies.
8. Reduces liver fat:
Your liver processes most of the fat in your body and can play a big role in weight gain. The prevalence of liver disease is rapidly increasing, particularly non-alcoholic fatty liver disease (NAFLD), which involves the accumulation of fat in the liver.
Supplementing fish oil in capsules can improve liver function and inflammation in humans, which can help reduce NAFLD symptoms and the amount of fat in the liver.
9. Improves symptoms of depression and anxiety:
Depression is predicted to become the second leading cause of disease burden worldwide by 2030. Interestingly, people with major depression appear to have lower blood levels of omega-3s .
Studies have shown that fish oil capsules and omega-3 supplementation can improve symptoms of depression. Additionally, some studies have shown that EPA-rich oils help reduce depressive symptoms more than DHA.
10. Improve attention and hyperactivity in children:
Several behavioral disorders in children, such as attention deficit hyperactivity disorder (ADHD), involve both hyperactivity and inattention. Given that omega-3s make up a significant proportion of the brain, getting enough of them can be important for preventing behavioral disorders early in life.
Supplementing fish oil in capsules may improve perceived hyperactivity, inattention, impulsivity and aggression in children. This can benefit early learning.
11. Prevents symptoms of mental decline:
As you get older, your brain function declines and your risk of Alzheimer’s disease increases. People who eat more fish tend to experience a slower decline in brain function in old age.
However, studies of fish oil supplementation in capsules in older individuals have not provided clear evidence that it can slow the decline in brain function. However, some very small studies have shown that fish oil capsules can improve memory in healthy and elderly people.
12. Improve asthma symptoms and allergy risk:
Asthma, a lung disease that can cause swelling of the lungs and shortness of breath, is becoming much more common in babies. Several studies have shown that fish oil capsules can reduce asthma symptoms, especially in early life.
One study combined the results of eleven other studies involving nearly 100,000 people and found that a mother’s consumption of fish or omega-3s could reduce the risk of asthma in children by 24 to 29%. In addition, supplementing with fish oil in capsules in pregnant women may reduce the risk of allergies in infants.
13. Improve bone health:
During old age, bones can start to lose their essential minerals, making them more likely to break. This can lead to diseases like osteoporosis and osteoarthritis. Calcium and vitamin D are known to be very important for bone health, but some studies suggest that omega-3 fatty acids may also be beneficial.
People with higher omega-3 intakes and blood levels may have better bone mineral density (BMD). However, it is unclear whether fish oil supplements in capsules improve BMD. A number of small studies have shown that supplementing fish oil in capsules has reduced markers of bone degradation, which can prevent bone disease.
Side effects
Fish oil capsules are likely safe for most people when taken by mouth in low doses (3 grams or less per day). There are some safety concerns when fish oil is taken in high doses. Taking more than 3 grams a day can prevent blood from clotting and increase the chances of bleeding.
High doses of fish oil capsules can also reduce the activity of the immune system , reducing the body’s ability to fight infections. This is a particular concern for people who take medications to reduce immune system activity (organ transplant patients, for example) and the elderly.
Only take high doses of fish oil capsules while under medical supervision. Fish oil capsules can cause side effects, including belching, bad breath , heartburn, nausea, loose stools, rashes , and nosebleeds. Taking fish oil supplements in capsules with meals can often lessen these side effects.