Easily obtainable from taking supplements or eating fish, fish oil can do miracles for our health. Seal blubber, whale blubber, cold liver, salmon, tuna, herring, and mackerel are especially rich in omega-3 fatty acids, also known as healthy oils.
These healthy oils are extremely beneficial to our health and help treat many health conditions. The two most important omega-3 fatty acids are DHA and EPA or docosahexaenoic acid and eicosapentaenoic acid.
Used as a general supplement beneficial to health, fish oil is one of the most potent sources of healthy omega- 3 fats. Fish oil can be extremely effective in various health treatments, nutrition, and supplementation as it affects biomarkers, mostly triglycerides.
When supplemented, fish oil provides a large variety of health benefits. It’s important to keep the ratio of omega-6 and omega-3 fatty acids in balance for the greatest effect. Fish is the best source of omega-3 fatty acids, and omega-6 can be found in eggs, milk, and red meat.
When these omegas are in balance, that contributes to the health of blood vessels, which significantly lowers the risk of plaque buildup but it also lowers lipid count. A good example of how healthy fish oil is would be its ability to decrease the risk of multiple forms of cancer, as well as diabetes.
When used properly, fish oil can help to relieve stress and anxiety. If used for supplementation, it can help increase brain activity but it takes some time to notice these effects.
Fish Oil Benefits and Effects
Since our body can’t produce valuable omega fatty acids on its own, and they are necessary for our health and well-being, you should use fish oil in all available forms – as food or as supplements. In terms of nootropic benefits of fish oil, all professionals, specialists, nutritionists and so on can’t emphasize enough how important it is to introduce fish oil to your supplementation stacking.
In terms of nootropic stacking, fish oil is an irreplaceable ingredient. The better the quality and dose of fish oil, the bigger the benefits. In terms of proven benefits and effects here are the most important ones.
- Reducing the risk of suicide and depression
- Lowering the risk of prostate, colon and breast cancer
- Lowering the risk of high blood pressure
- Lowering the risk of cardiovascular disease
- Protecting the brain from Parkinson’s and Alzheimer’s disease
- Increasing bone density
- Slowing bone deterioration rate
- In combination with regular exercise, helps decrease the levels of blood sugar
- Facilitating weight loss
- Improving thinking skills
- Improving cognitive and intellectual functions
- Increasing bodily functions
- Alleviating depression
- Relieving anxiety and stress
- Reducing triglycerides
Health benefits of fish oil include:
Patients with heart disease are more prone to sudden cardiac death and omega-3 fish oil can prevent that as it’s one of the most essential nutrients in treating, managing and preventing heart disease. Fish oil is especially effective for those who have high triglycerides, as it reduces triglyceride levels. It also shows positive effects for treating attention deficit disorder, especially ADHD in children.
Fish oil also helps treat behavioral disorders and it improves mental function and attention. Additionally, it can help in treating bipolar disorder and depression. When it comes to mental health and function, it helps reduce mental decline in seniors and it improves their cognitive abilities revolving around memory.
How Fish Oil Works
Since fish oil is rich in healthy fatty acids, it prevents the blood from clotting, which makes it extremely useful for treating heart conditions. On the other hand, fatty acids also reduce swelling and pain, which explains why they’re so effective for dry eyes and psoriasis. If taken intravenously, it can be helpful for rheumatoid arthritis, pressure ulcers, cystic fibrosis, blood infection, and psoriasis.
When taken orally, it helps treat chronic fatigue, seasonal allergies, lung disease, pneumonia, and aids weight loss. People who exercise regularly can use fish oil to regulate muscle soreness. Fish oil also has an incredible impact on both cognitive functions and brain health. It can do miracles for those with depression or mild memory loss.
It affects your mental health too. DHA and EPA, the two healthy fatty acids found in fish oil, are essential for normal brain development and function.
They preserve the health of nerve cell membranes, which facilitates better neuron communication. Those who regularly take fish oil can expect better memory, learning capabilities, and improved focus and concentration.
The way fish oil works in our body is very interesting. Omega-3 fatty acids come in the form of ALA, also known as alpha-linolenic acid. Since ALA is a chemical precursor to both DHA and EPA, the body converts it into more usable DHA and EPA.
The problem is that, as we age, our body is less and less capable of doing this useful chemical conversion. DHA is also a confirmed cortical function and activity modulator and it helps regulate working memory.
Fish Oil Dosage
Based on your supplementation goals, the recommended dosage may vary. If it’s general health that you’re after, take 250mg of combined DHA and EPA. This can be easily obtained via regular fish intake. Everything up to one gram per day is normal. Those who exercise regularly and need to reduce muscle soreness can take up to 6g per day for a longer time period for the maximum effect.
The best way to take fish oil is by mixing supplements and real food. Remember, supplements can’t replace whole foods and you can’t trick your body with supplements if you still drown yourself in junk food. Proper food is a great source of both DHA and EPA and it’s most recommended that you eat regular food and take fewer supplements. Still, it’s considered to be the healthiest supplement that you can take.
Therefore, larger doses are mostly recommended for those who suffer from any nutritional deficiencies. For ADHD, over the period of 15 weeks, it’s recommended to take up to 100mg of fish oil in any supplement form. If the disorder is pretty severe, this dose can be raised to 250mg of omega-3 additionally complexed with phosphatidylserine.
In case you want to improve mood, memory, and brain health in general, fish oil can be mixed with vitamin D for better mental wellness and improved brain power. The recommended dose is up to 3 grams of fish oil and 2000 IUs of vitamin D per day.
Fish Oil Stacking
Fish oil goes well with Green tea catechins for increasing GTC bioavailability, Fenugreek tea for reducing glucose spikes, Fucoxanthin for increasing the effects, Curcumin for the reduction of the risk of cancer, and the combination of Vitamin E and milk thistle because both are peroxidation agents and have anti-lipid effects.
Green tea catechins are useful molecules found in green tea with EGCG being the most potent one. These molecules help with fat burning. Aside from this, green tea helps just about every organ system. It has countless benefits since it’s liver protective, anti-atherogenic, anti-diabetic, anti-carcinogenic, anti-obesity, and neuro and cardio-protective.
Fenugreek tea has anti-diabetic and libido enhancing effects and it simply makes you feel good. On top of that, it also enhances masculinity through enhancing testosterone. Fucoxanthin is a powerful fat burning carotenoid. It helps reduce fat mass and it’s mostly found in seaweed. It’s rich in vitamin A and beta-carotene and is generally useful for regulating metabolism.
Curcumin is the active ingredient in turmeric. It has anti-inflammatory effects but it also helps alleviate aging effects such as cognitive decline. Due to its poor bioavailability, it’s recommended to enhance it with similar agents such as piperine, a well-known black pepper extract.
In larger doses, Vitamin E helps treat age-related cognitive decline and in combination with milk thistle, helps regulate fat mass and obesity.
In terms of nootropic stacking, when paired with other minerals, drugs, and supplements, it gives different health benefits. It’s commonly paired with Alpha GPC, L-Theanine, Magnesium and Vitamin D. The most recommended stacks are Uridine and Photographic memory stacks.
Uridine stack improves and repairs dopamine receptors. It directly helps retain and learn information faster while relieving stress and anxiety. As for the Photographic memory stack, the very name says it all. It helps to increase memory and is especially useful for students.
Fish Oil Side Effects
Fish oil is quite safe as a nutritional supplement. It all depends on the dosage, as high doses might cause bleeding or reduced activity of the immune system. It can also cause nosebleeds, rash, loose stools, nausea, heartburn, bad breath, and belching. Still, all of this greatly depends on the quality and dosage.
A lot of the side effects come from the fact that fish meat such as salmon, king mackerel, shark, and so on contain mercury. With that in mind, we should mention that most fish oil supplements don’t contain any of the known contaminants such as mercury. Of course, those who are allergic to fish or seafood should pay special attention when buying and taking fish oil supplements.
Since, humans pollute the air, soil, and water alike, most fish species contain certain levels of toxicity. Fortunately, mercury, which is the biggest concern regarding fish, accumulates only in the fish tissue, leaving fish oil completely non-toxic. If taken in large doses, fish oil could cause acid reflux, diarrhea, and upset stomach.
Where to Buy Fish Oil
It’s absolutely not difficult to find and buy fish oil and its supplements. Every healthy food shop and pharmacy has it. Still, if you like to shop online, we recommend that you check out Amazon, as they have a good number of fish oil supplements, perfect for different purposes. With the selection of over a hundred products, you’ll surely find something that will suit your needs.
One more good thing about Amazon is that you can find a specification for each product and learn about the dosage recommendations. Not every product is the same so you should educate yourself about the proper use of fish oil supplements.
For most purposes, it’s important to buy fish oil supplements that are rich in DHA and EPA, and Vitamins E and D. Avoid products that are only rich in ALA, since its bioavailability is extremely low.
Fish oil is probably one of the rare cognitive enhancers and nootropics recommended for daily consumption. With so many health benefits that it has to offer, it’s no wonder that most professional athletes use it in their supplementation.
It’s also perfect for long time use and it has almost no serious side effects. It has the ability to significantly raise brain alertness, improve mood and overall health of your body and mind.
Even though it takes some time to start showing results, once it does, they are excellent. While it mostly helps maintain the health of your body and brain, it also benefits cognition, memory, and mood.
Those who need to make significant efforts in learning and exercising are welcome to start taking fish oil every day as it can help them achieve their goals and stay healthy along the way.
Studying, reading, learning, and recalling become much easier with the regular intake of fish oil. EPA, DHA and vitamin D, all found in fish oil, promote mental wellness and boost your mood when put together. EPA and DHA are both important for serotonin function, release, and synthesis, which directly affects your mood.
On the other hand, Vitamin D is mostly related to better cognitive function. Omega- 3 fatty acids are important for the development of both the eyes and the brain. So, it’s safe to say that fish oil helps to improve the overall quality of life.
If your goal is supplementation, the most important things are sustainability and purity certifications, as well as a high DHA and EPA concentration.