Do you need fish oil supplements otherwise known as omega-3 fatty acids or is it just another fish eat in vitamin overhype? Let’s talk about how to choose the best quality omega 3 supplements in the UK, its benefits and how much to take in. If it’s your first time here in my blog I’m Dr Mash consider subscribing to this website for up-to-date medical topics, news and headlines.
Our bodies do not make omega-3s and we rely on them for proper brain, eye and heart function. The British Dietetic Association recommends consumption of oily fatty fish at least two times a week in order to obtain sufficient amounts of the two of the best types of omega-3 is called DHA and EPA. You don’t need to know what they stand for. It this means oily fish like salmon, herring sardines, trout, albacore and tuna which contain the richest DHA and EPA sources.
Now fish oil supplements are derived mainly from the same oily fish sources. But the only reason to even consider taking these supplements is if you cannot get it in your diet or you simply just don’t like eating fish. If you’ve read my other articles you know my take on this because it’s always best to obtain your nutrients from your food. Yes for those of you who are vegetarians, you can consider flax seed, chia seeds, walnuts and soybeans. You know I’m always representing you vegetarians.
Although they don’t provide DHA and EPA specifically a different type of omega-3 called Ala. Our body can actually make some DHA and EPA from Ala but just a small amount. So eating the fish is actually more ideal. If you can then here are some of the best omega 3 supplements UK brand you can try. Also here are some research-based benefits of omega-3. There is another source of vegetarian source of omega 3 which is Algae.
Algae is an important source of omega-3 for people on a vegetarian or vegan diet. If you compared to fish oil, algal oil is equally effective as well as a more sustainable source of omega-3 fatty acids.
First of all, it can lower triglyceride level in fact the British Dietetic Association just released the new advisory starting that omega-3 fatty acids can help lower very high triglycerides by twenty to thirty % and can be safe with statins. Unlike some prescription drugs that are used to decrease or lower your triglycerides, it can interact with statins if you have trouble with your LDL and your triglyceride level.
However, the dose is required or higher than typical dosing. Although not found to be harmful and studies either after reviewing 17 randomized controlled trials they concluded that taking four thousand milligrams of prescription omega-3 fatty acids daily were effective at reducing triglyceride levels. They note that they don’t recommend the over-the-counter formulation since they’re not regulated. They can also modestly increase HDL which is the good cholesterol. I may slightly raise HDL the bad cholesterol however this increase is clinically insignificant.
Number two, it can improve your blood pressures and a large meta-analysis study of 70 randomized trials fish-oil reduced systolic blood pressure by one and a half millimetres of mercury and diastolic blood pressure by about one millimetre of mercury when taken at a minimum dose of two thousand milligrams a day. It’s not much but the effects seem to be greater. Those with untreated high blood pressure reducing systolic by about four and a half points and then diastolic by three whole points, not something that I’d used to treat hypertension first line.
Obviously, because the effects are really modest but hey every little bit helps sometimes especially if you have water line high blood pressures, fish oil can reduce cardiovascular death 250 milligrams per day of EPA and DHA a may decrease the risk of death. On those with cardiovascular disease meaning a history of heart disease heart attack or stroke no it doesn’t prevent heart attack or stroke but just the risk of death from these events.
This dose is generally sufficient. Any increase in those higher than this really is without any extra benefit. It’s been suggested that it may reduce the risk of dementia and cognitive decline but the studies here have shown mixed results, meaning some studies have shown benefit while others have not. The jury is really still out on this one. If you’re unable to get that omega-3 through your diet and you still opt for these supplements, well here are a few tips to follow.
Number one opt for a thousand milligrams a day total for the average healthy person and make sure that it contains at least 250 milligrams of EPA and DHA. Specifically, read the label.
Number two take it with heart-healthy fatty foods like nuts and seeds or avocados for improved absorption. Lastly, always check with your doctor before you initiate anything even a supplement especially if you take other medications which it may interact with.
I know what some of you are thinking. What about the mercury content of seafood, I mean isn’t the mercury and seafood bad for you. As we’re taking the supplements it’s less risky here. Well, the smaller fish have insignificant levels of mercury just avoid eating the bigger fish like shark, swordfish, king mackerel or tilefish. They all contain higher levels of mercury. You can eat any other type of fish in moderation just like anything else in life.
Bottom line if you see me in the clinic or you’ve seen some of my other articles, you know that I’m not a fan of supplements. They are way overhyped in the media and designed to really fool the consumer into purchasing these products by tricking us to think of that if we take something that’s non-prescription or natural. But it may actually be good for our health I mean we all want to be healthy.
Don’t fall for it just eat a well-balanced diet and a variety of foods and you will already obtain all the nutrients through your foods. Anything extra that you take will be excreted and eliminated from your body. So you may feel more reassured by taking a vitamin. But it’s really it’s likely unnecessary and a waste of your money. But I always suggest those people who don’t like eating fish can take it from omega 3 supplements. But make sure you buy the best quality. You can find them in the United Kingdom in any health food store or online.
Now if you found the information valuable which is always my goal subscribe and give a like and consider sharing it with someone else who may find the article useful. Well, thanks for tuning in stay swimmingly healthy and I’ll catch you next time.
Omega Fish Oil 