Introduction
Fish oil is a dietary supplement derived from the tissues of fatty fish such as salmon, mackerel and sardines. Its impressive effects on the body have made it a popular remedy in alternative and conventional medicine. This article looks at its history, uses, dosages and possible side effects.
The discovery of fish oil
The health benefits of fish were first studied in more detail in the 1970s when researchers observed the low cholesterol levels and low incidence of heart disease among the Greenland Eskimos. They attributed this to the high intake of omega-3 fatty acids from fish. Later, these essential fatty acids, especially eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), were isolated and their central role in human health was recognized.
Presentation forms of fish oil
It is available in various forms that differ in concentration and dosage form:
- Capsules or softgels: the most popular form, as they are tasteless and easy to dose.
- Liquid: Ideal for people who have difficulty swallowing capsules.
- Enriched foods: Some products such as margarine or milk contain it added.
Recommended dosage
The dosage of fish oil depends on the individual’s state of health and the purpose of the intake. In general, the following guidelines apply:
- Prevention of cardiovascular disease: 250-500 mg EPA and DHA per day.
- Treatment of certain diseases: Up to 4 g daily, but only under medical supervision.
- Children: The dosage should be adapted to body weight and agreed with a doctor.
Healing properties and areas of application
Fish oil has proven to be effective in the treatment and prevention of various diseases:
- Cardiovascular disease: It can lower blood triglyceride levels, regulate blood pressure and improve the elasticity of blood vessels. It reduces the risk of heart attacks and strokes.
- Inflammatory diseases: Thanks to its anti-inflammatory properties, it is used to relieve rheumatoid arthritis and other autoimmune diseases.
- Mental health: Studies show that it can alleviate the symptoms of depression, anxiety and bipolar disorder. It has also been linked to improved brain performance and the prevention of dementia.
- Eye health: DHA, a component, is important for the retina and can counteract age-related macular degeneration.
- Skin and hair: It improves the moisture content and elasticity of the skin and promotes hair growth.
How does fish oil work in the body?
The omega-3 fatty acids contained in fish oil influence numerous processes in the body:
- Cell membranes: they promote the flexibility and stability of cell walls.
- Inhibition of inflammation: They inhibit the production of pro-inflammatory molecules.
- Hormone regulation: They play a role in the synthesis of hormones that are important for mood and metabolism.
When should fish oil be taken?
It is particularly recommended in the following situations:
- Increased requirement: pregnancy, breastfeeding, old age.
- Insufficient dietary intake: People who eat little fish benefit particularly.
- Increased risk of disease: if there is a family history of cardiovascular disease or chronic inflammation.
Who should avoid fish oil?
Although it is safe for most people, it is not recommended for certain groups of people:
- People with blood clotting disorders: The blood-thinning effect can increase the risk of bleeding.
- People allergic to fish: People with a fish allergy should exercise caution.
- Certain medications: Taking blood-thinning medication such as warfarin at the same time can be problematic.
Complementary remedies and food supplements
Fish oil works best in combination with other nutrients and medicinal plants:
- Vitamin D: Supports the immune system and bone health.
- Curcumin: Enhances the anti-inflammatory effect.
- Astaxanthin: A powerful antioxidant that supports stability.
- Garlic: Also promotes heart health.
Natural sources of omega-3 fatty acids
In addition to dietary supplements, fish oil can also be obtained from food. Particularly rich in omega-3 are:
- Fatty fish: salmon, mackerel, herring, anchovies and tuna.
- Plant-based alternatives: linseed, chia seeds and walnuts, which contain alpha-linolenic acid (ALA).
Possible adverse effects and risks
Fish oil is generally well tolerated, but some side effects may occur:
- Digestive discomfort: Belching, diarrhea or fishy aftertaste.
- Blood thinning: Excessive consumption may increase the risk of bleeding.
- Heavy metal contamination: Small amounts of harmful substances such as mercury may be present in low-quality preparations.
Overdosing on fish oil
Excessive intake can lead to health problems:
- Blood clotting disorders: increased risk of spontaneous bleeding.
- Vitamin A toxicity: Especially with fish liver oil preparations.
- Immune system: Excessive inhibition of inflammation can weaken the immune response.
Fish oil in naturopathy
In naturopathy, fish oil is often used to treat joint complaints, skin diseases and chronic inflammation. It is often prescribed in combination with other natural remedies such as frankincense or ginger to optimize the effect.
Conclusion
Fish oil is undoubtedly a valuable dietary supplement that can promote health in many areas of life. However, it should always be taken in an appropriate dosage and under expert guidance.
Sources and further information:
- Cochrane review on omega-3 supplementation
- ASCEND study on primary prevention in diabetics
- Comparison of fish oil and algae oil
- Omega-3 fatty acids and tinnitus prevention
- Omega-3 fatty acids and heart health
- Quality of fish oil supplements
Published on: 29. December 2024
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