Everything You Need to Know About Fish Oil

We all have come across the benefits of fish oil or omega-3 fatty acids at some phase of our lives. And have partaken in an initiative to include fish oil as a dietary plan. But before making that decision have you completed your research and known everything that you need to know about fish oil? Like how is it formed, what is its recommended dosage, how will it benefit you, or what are its possible side effects?

Well worry not, we are here to save the day. Continue to read the full article and know more about

Fish oil is made from the tissues of oily fish like salmon, mackerel, and sardines. It contains omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which offer various health benefits. Fish oil is formed through a process called extraction, which involves obtaining the oil from the tissues of oily fish. 

Formation of fish oil

Fishes that are rich in omega-3 fatty acids, are typically chosen for fish oil production. After the selected fish undergo processing to separate the edible portions from the non-edible parts. This involves removing the fish fillets for human consumption, while the remaining fish parts which are used to extract the oil.

The next process involves the non-edible fish parts that go through a rendering process, where they are heated or cooked to extract the oil. This can be done through various methods, including wet rendering, dry rendering, or a combination of both. After that it is separated from the other ingredients through processes like centrifugation or filtration. This helps remove impurities and ensures a more concentrated form of fish oil.

After the extraction, the fish oil undergoes further refining to improve its quality and remove any remaining impurities. Refining processes may include degumming, bleaching, deodorizing, and molecular distillation. In the end, the fish oil is packaged into bottles, capsules, or other forms for commercial distribution. Some fish oil supplements may also include additional ingredients or flavours to enhance taste and increase palatability.

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Types of fish oil

In the market, there are many kinds of fish oil that you can come across such as krill oil, Cod Liver oil, or wild salmon oil. Don’t be confused by the specifics, as each one has its unique feature and benefits.

Krill oil is derived from tiny shrimp-like marine creatures called krill. It contains omega-3 fatty acids, primarily in the form of phospholipids, that is easily absorbed by the body compared to other types of fish oil. Krill oil is also a good source of astaxanthin, a powerful antioxidant.

Cod liver oil is extracted from the livers of cod fish. It is rich in omega-3 fatty acids, primarily EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Cod liver oil also contains vitamin A and vitamin D, which are naturally present in the fish liver. It has been traditionally used as a supplement for its potential health benefits.

Wild salmon oil is derived from the flesh of wild-caught salmon. It is a good source of omega-3 fatty acids, particularly EPA and DHA. Wild salmon oil is often praised for its purity and potency, as it comes from fish that have not been raised in captivity.

Tuna oil is obtained from tuna fish. It contains omega-3 fatty acids, mainly EPA and DHA, although the concentration may vary.

Sardine oil is sourced from sardines, which are small oily fish. It is a good source of omega-3 fatty acids, particularly EPA and DHA.

Anchovy oil are derived from anchovies, a small oily fish similar to sardines. It is also rich in omega-3 fatty acids, primarily EPA and DHA.

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Pros of fish oil

Omega-3 fatty acids found in fish oil can help reduce triglyceride levels, lower blood pressure, and decrease the risk of heart disease and stroke.

The omega-3 fatty acids in fish oil support brain health, improve cognitive function and may reduce the risk of neurodegenerative diseases.

Fish oil’s anti-inflammatory properties can help reduce joint pain, stiffness, and inflammation associated with conditions like arthritis.

Omega-3 fatty acids, particularly DHA, are essential for maintaining good eye health and reducing the risk of conditions like age-related macular degeneration (AMD) and dry eye syndrome.

Fish oil may help improve mood, reduce symptoms of depression and anxiety, and support overall mental well-being.

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Cons of Fish Oil

Some fish may contain pollutants like mercury, PCBs, and other environmental toxins. Poor-quality or contaminated fish oil supplements could pose a risk if not properly purified and tested for purity.

Some people may experience a fishy aftertaste or burps after taking fish oil supplements, which can be unpleasant.

High doses of fish oil or interactions with certain medications may increase the risk of bleeding, so it’s important to consult a healthcare professional before starting fish oil supplements, especially if you have a bleeding disorder or are taking blood-thinning medications.

Fish oil allergies are rare but possible. Individuals with fish or seafood allergies should exercise caution when using fish oil supplements.

High doses of fish oil can cause gastrointestinal discomforts, such as diarrhoea, indigestion, or nausea, in some individuals.

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Recommended dosage of fish oil

The recommended dosage of fish oil can vary depending on individual health needs and the specific product being used. Here are some general guidelines:

The American Heart Association (AHA) recommends consuming at least 1 gram of combined EPA and DHA per day for individuals with heart disease. For individuals seeking health benefits, a daily intake of 250-500 milligrams of combined EPA and DHA is suggested.

When using fish oil supplements, it’s important to check the label for the amount of EPA and DHA per serving. Recommendations may range from 250 mg to 1,000 mg of combined EPA and DHA per day, depending on the intended purpose of supplementation.