Fish oil useful properties liquid. Fish oil - indications and contraindications: instructions for use

An old, slightly forgotten medicine called " fish fat is experiencing a new boom these days. This is not surprising, because recently a healthy lifestyle has become very popular, which includes not only sports, but also proper nutrition.

Fish oil is available in two dosage forms - liquid and capsules. The first one is much cheaper in price, but it has a taste and smell, which not everyone has a positive attitude towards. Therefore, many people prefer to buy fish oil in capsules. Editorial "So simple!" will tell you what are the benefits of fish oil capsules and how to use it.

Benefits of fish oil capsules

Composition of fish oil is a mixture of various glycerides, its main component is oleic acid, then a little less palmitic and polyunsaturated acids omega-3 and omega-6. All other elements are present in small amounts.

Omega 3 fatty acids in contact with air, they oxidize very quickly, and products containing them become unsuitable for consumption. Gelatin capsules protect acids from oxidation, which prevents the product from spoiling and increases its shelf life.

Useful properties of fish oil

Of course, the benefits of fish oil are undeniable, but if you are highly susceptible to allergic reactions, be sure to consult your doctor before using the drug.

Specialists also do not recommend use fish oil for cholelithiasis and urolithiasis, thyroid pathologies. If your body has a high content of calcium and vitamin D, you should also refrain from taking fish oil.

Consume fish oil capsules as directed: usually 1-2 capsules 2-3 times daily with meals. They are taken in a course lasting one month 1-3 times a year. Do not consume fish oil on an empty stomach - this can cause indigestion. Important: do not take fish oil at the same time as other multivitamin complexes.

Also, if possible, try to include in your diet such fish as salmon, salmon, trout. These types of fish are a source of omega-3 fatty acids and easily digestible protein.

Everyone knows that fish oil is a dietary supplement that is made from the liver of cod fish. It contains a large amount of useful vitamins A, E, D and Omega-3 fatty acids.

Using the beneficial properties of fish oil to the fullest, you can prevent such dangerous diseases as rickets in children, stroke, heart attack, coronary heart disease, high blood pressure and others.

Omega-3 fatty acids have properties to stop any inflammation, which is especially useful for heart and autoimmune diseases. But fish oil is especially often bought for children to make up for the deficiency of vitamins A and D and prevent the development of rickets from an early age.

What is useful fish oil

In addition to the above vitamins, fish oil contains useful trace elements such as manganese, magnesium, iodine, chlorine, iron, and bromine.

The benefits of fish oil for women during pregnancy are especially pronounced. Constantly using it, a woman reduces the risk of miscarriage and premature birth, and the child receives the necessary vitamins even before birth, which in the future will lead to a well-developed nervous system, a healthy brain with developed intuition.

What does fish oil do for the body?

1. Fish oil is often used for hair growth because of its ability to improve blood circulation in the vessels of the head. In addition, the fragility of hair and nails is reduced.

2. It stimulates the production of serotonin - the hormone of happiness. Thus, there is a fight against stress, depression, aggressiveness and irritability.

3. Many nutritionists advise drinking fish oil for weight loss. Regular intake for a month of a couple of capsules of fat after meals. Accordingly, with proper nutrition and physical activity, you can lose weight by 2-3 kilograms.

4. The properties of fish oil apply to many skin diseases: it is used externally for wounds, cuts, to restore mucous membranes, to eliminate dry skin.

5. Fish oil with vitamin E improves blood circulation and vascular strength, reduces clogging of arteries,. These properties are very similar to fish oil and flaxseed oil, the beneficial properties of which I have already written about. Read about linseed oil.

How to take fish oil

For those who remember the unpleasant taste of fish oil from childhood, there is good news - now it is available in two forms: in the usual form in a bottle and capsules. In its usual form, fish oil is taken 1 teaspoon 2-3 times a day, and in capsules they drink 1 piece 3 times a day. Apply quite a considerable time - sometimes for several months before obtaining the results of recovery.

So - What is fish oil? For more than a dozen years, fish oil has been considered a panacea for many ailments. We will discuss the benefits and harms of this product in more detail in today's article. It is unlikely that in childhood, when our parents forced us to drink this drug, we knew about its value. Let's confirm the existing facts and dispel the myths associated with the benefits and possible fish oil.

When we hear the phrase “fish oil”, an association immediately arises with a yellowish oily substance that has an unpleasant, even repulsive odor and a disgusting taste.

As a person grows older, he begins to think about many things. Now it's time to talk about fish oil. Its health benefits and harms are not so obvious, so let's figure it out. And let's start our conversation, as usual, with a study of the component composition of the product.

First of all, you should pay attention to omega-3 acid. Most of us associate it with fish oil. This element is of great value to the human body.

In addition, fish oil is enriched with the content of the following components:

fatty acids;
retinol;
vitamin D.

The beneficial properties of retinol, commonly known as vitamin A, are familiar to almost everyone. This component is necessary for our body to maintain the health of the skin, curls. Retinol deficiency is often the cause of acne.

Vitamin D is a bone builder. Scientists came to the conclusion that together with food, this component does not enter our body. But it is generously given to us by the sun's rays. But it is not always possible to take sunbaths, so in the cold season you need to draw this vitamin from other sources, in particular, from fish oil.

Many are interested in the energy value of fish oil. It is huge: just imagine that there are about 903 kilocalories in 100 g of the product! But this is not a reason to refuse such a panacea, for fear of gaining extra pounds, because no one uses fish oil in large quantities.

The value of fish oil

The benefits of this product are directly related to its component composition. The most valuable elements of Omega-3 and 6 contained in it have a beneficial effect on the human body, in particular:

contribute to the normalization of the functioning of the digestive tract;
improve the condition of the joint tissue;
prevent the appearance of tumors and their progression;
strengthen the vascular walls;
improve the work of the heart muscle;
normalize concentration;
improve memory;
normalize blood pressure levels.

On a note! The use of fish oil increases the production of serotonin. This element is responsible for good mood and excellent health.

We take care of children

Fish oil is of particular value for children. Despite the fact that this product has an unpleasant aftertaste, it is very useful for babies. Moreover, today you can buy it not in the form of a medicine, but in the form of capsules. Therefore, this problem has been resolved.

Health benefits of fish oil for babies include:

expansion of the lumen of blood vessels;
improved blood supply;
normalization of metabolic processes;
improvement of mental development.

In order for a child to fully develop, to better absorb information, he just needs to drink fish oil. Experts believe that hyperactive kids who use this drug become assiduous and calm.

On a note! Fish oil has a number of contraindications, therefore, in order to avoid harm to the health of the crumbs, it is necessary to consult with the attending specialist before taking this panacea.

Among the useful properties of the described product, one should also highlight:

normalization of the functioning of the respiratory system;
full formation of a strong spinal column;
strengthening of bone tissue;
increasing the body's resistance to pathogens and viruses;
rickets prevention.

As practice shows, doctors prescribe fish oil to children to treat the following pathologies and ailments:

convulsive conditions;
anemia;
violations of visual function;
acute respiratory diseases;
dry skin;
long-term diseases of various etiologies;
violations of growth and full development, both physical and mental.

Source of health in capsules

Not only children benefit from fish oil. This product should also be consumed by adults of both sexes. Older people need to maintain their body and prevent the development of various ailments. Fish oil will do the job.

The following are its useful properties for adults:

prevention of Alzheimer's disease;
improved brain function;
lowering bad cholesterol levels;
protection against the development of pathologies of a malignant nature;
hair loss treatment;
acceleration of skin regeneration;
treatment of burns and other wounds;
promoting weight loss;
normalization of metabolism;
replenishment of vitamin D deficiency;
anemia treatment;
strengthening of bone tissue and teeth.

On a note! In general, the described product is very useful. Of particular value is fish oil for the liver. Its benefits and harms will not differ from the general characteristics of a natural panacea, this ingredient is recommended to be taken not only to restore the functioning of the main filtration organ, but also during the treatment of hepatitis. Fish oil does not have a direct therapeutic effect on liver cells, but it has general strengthening and healing properties, increasing the body's resistance to disease.

Men can learn a lot of useful things from fish mixture. Athletes are in particular demand for fish oil. Firstly, this product helps to strengthen bone and joint tissue, and also saturates the body with fats. But do not be afraid that due to the use of a fish product, excess weight will appear, because it works in the opposite direction - it helps to lose weight. Secondly, doctors believe that fish oil normalizes the production of sex hormones.

And women should not bypass this product. Using fish oil, many of the fair sex note an improvement in the condition of the skin and strengthening of curls.

On a note! It is impossible to take fish oil for treatment or for the purpose of prevention uncontrollably and in unlimited quantities. This fish drug is taken in courses and at a dosage prescribed by the attending specialist.

Fish oil is very useful in diabetes mellitus. During this disease, bad cholesterol rises, and fish oil contributes to its gentle and safe lowering. With the development of psoriasis, it is taken not only inside. To speed up the healing of sores on the skin, fish oil is allowed to be used externally.

Possible harm

Taking fish oil, despite its benefits, is necessary only after agreement with the relevant doctor and taking into account the physiological characteristics and state of health. It is not recommended to use fish oil for medicinal purposes in the presence of the following ailments or pathological conditions:

excess iodine in the body;
diseases of the digestive tract;
renal and hepatic pathologies;
cholecystitis, developing in an acute form;
pancreatitis;
vegetovascular dystonia;
tuberculosis.

On a note! In some sources, diabetes is considered a direct contraindication. But as already mentioned, with such an ailment, fish oil helps to lower cholesterol levels. In order not to harm your health, you should first consult a doctor.

During the period of gestation and breastfeeding, taking fish oil is allowed only with the permission of the doctor. Together with mother's milk, the active ingredients will be transferred to the baby, and this can provoke an allergic reaction.

If fish oil is consumed for a long time, while not observing the maximum dosage, side effects may develop in the form of such conditions:

diarrhea;
gag reflex.

And in people suffering from pancreatitis, there is an exacerbation of the symptoms of the disease.

Everyone knows the benefits of fish oil: before, when the remedy was not produced in capsules, every schoolchild and a very small child knew this phrase firsthand. To date, it has become very easy to use it - just drink the capsule with water. The drug is widely distributed among girls, since the substance in itself has health benefits, as well as beauty. The benefits for women are due to the action of Omega-3 acids. Therefore, it helps during pregnancy, provides beauty to the hair, prevents various diseases, and can also eliminate excess weight.

In this article, we will find out what exactly is the benefit of fish oil for women.

Weight Loss Factor

It is hard to believe that fat can help in weight loss. But fish oil is proof of this. Scientists from Japan say that the ingestion of this substance in the human body ensures the burning of calories. The use of fish oil leads to an acceleration of metabolism, including fat metabolism. If your excess weight is more than 15 kilograms, you need to take the remedy once every 2 days for 1-2 g. Regular use of it can help you lose 1.5 kg of excess weight per week. Fatty acids prevent many different diseases, including heart disorders.

Hair condition

Consumers have noted the benefits of fish oil for women, which is expressed in rapid growth and improvement in hair structure. The tool prevents the development of baldness caused by diseases and stress, and also makes the hair voluminous and thick. Among the medicinal properties of the substance, pigment regulation can be distinguished, therefore, the drug eliminates the occurrence of premature gray hair. It makes the hair elastic, shiny and bright, and prevents inflammation on the scalp. By nourishing the follicle, fish oil activates hair growth.

Hello friends! Fish oil: benefit or harm from this supplement? Today we will talk not only about fish oil, but also about linseed oil, which also contains Omega-3. Many people have a question: linseed oil or fish oil, which is better? Today I will try to answer all these questions from a practical point of view.

I suggest that you first figure out separately what fish oil and linseed oil are, and only then find out which of these is more useful.

Fish oil: benefits and harms

Fish fat- this is a fat that is obtained from fatty fish or cod liver.

Fish oil- you will see such an inscription if the fat is obtained from fatty fish.
Code Liver oil- and such, if from cod liver.

It is used as a dietary supplement, in which Omega-3 fatty acids have a significant effect (we will talk about them a little later).

As a rule, fish oil is produced in the form of capsules, soft enough to the touch. In any case, I have not seen it in liquid form for a long time.

The difference between Fish Oil and Cod Liver Oil is that cod liver oil (Cod Liver Oil) contains vitamins A and D in addition to fats, while fatty fish oil (Fish Oil) contains only fats.

Those. in the case of Fish Oil, there is practically no risk of getting vitamin A hypervitaminosis if used for a long time.

The benefits of fish oil

There are a number of scientifically proven beneficial effects from the use of fish oil:

Fat burning + Growth of DRY muscle mass.
Reducing cholesterol levels.
Strengthening the cardiovascular system.
Suppression of various inflammatory processes.
Actively fighting cancer.
Reduces the risk of blood clots.

As for the harm from using fish oil, the problem is that when eating marine fish, there is a chance of getting a portion of mercury.

So far, this problem has not been resolved. Let the probability be very negligible, but it is.

Fish oil for weight loss

I foresee that the most interesting effect for you will be the use of fish oil for weight loss (fat burning).

Indeed, how is FAT (albeit derived from fish) will help reduce the amount of fat in the body.

The mechanism of fat burning is very simple.

In 2015, scientists at the University of Kyoto in Japan found that when fish oil is eaten, the “storage” cells of WHITE fat in the body turn into “burning” cells of BEIGE fat.

What does it mean?

There are different types of fat cells in our body:

White fat.
Beige fat.
Brown fat.

Each of these types performs different functions.

WHITE cells store fat to provide energy to the body.
BROWN cells burn fat to maintain body temperature.
BEIGE cells were discovered recently, but are responsible for the same functions as BROWN.

The number of beige and brown cells decreases with age, which explains the fact that it is adults and the elderly who tend to be overweight.

An experiment was carried out on mice.

The first group of mice ate fatty foods.
The second group of mice ate a fatty diet supplemented with fish oil.

As a result, the second group, which consumed fish oil, weighed 5-10% less and had 15-25% less fat than the first group of animals.

It was found that the white cells of mice from the second group transformed into beige and gained the ability to burn body fat.

Another very interesting study:

Scientists at the Inserm University in France found that a daily intake of 3 grams of fish oil helps to reduce fat deposits on the sides in women.

The two-month experiment involved 30 French women who were diagnosed with type 2 diabetes.

The purpose of the study was to determine how effective it is to use 3 g of fish oil per day.

One capsule of fish oil contained: 1.8 g Omega-3 fatty acids (1.1 g EPA + 0.7 g DHA).

Don't worry, we'll talk about EPA and DHA below. It's not all that difficult.

The participants were divided into two groups:

15 women took a placebo.
15 women took fish oil at the above dosage.

Those women who took fish oil reduced body fat by 2%.
Participants in the placebo group showed no change in body weight.
Plus, fish oil lowered the PAI-1 protein in the blood, which is the culprit of heart attacks.

The normal dosage of fish oil is: 1000-2000 mg per day.
One capsule usually contains 500-750 mg of fish oil.
It should be taken WITH MEAL 2-3 times a day (if you drink on an empty stomach, it can cause digestive problems).
The course MUST NOT be constant. The course should be repeated 2-3 times a year for 1-1.5 months with interruptions.
Store preferably in the refrigerator.
As the expiration date has passed, you should throw out the expired fish oil in the trash, because. it loses its beneficial properties and becomes harmful to health.

Flaxseed oil how to take

But before I talk about how to take flaxseed oil, let's figure out what it is all about.

Linseed oil It is a fatty oil of vegetable origin obtained from flax seeds.

Egypt and Georgia were the first to bring out this culture. It was surprising that with a meager diet, the peoples of these countries practically did not know what atherosclerosis and diseases of the cardiovascular system are.

In Russia, they also began to receive this oil VERY LONG. In many newspapers in the West, you can find the phrase "Russian oil".

And now, after a brief digression into history, let's figure out what is included in its composition.

Flaxseed oil contains the following fatty acids (from top to bottom in percentage):

Alpha-linolenic acid (ALA) - Omega-3 = 60%.
Linoleic acid (Omega-6) = 20%.
Oleic acid (Omega-9) = 10%.
Other saturated fatty acids = 10%.

Don't be afraid of unfamiliar terms. We will talk about fatty acids a bit later when I compare the benefits of fish oil and flaxseed oil for you. After that, we will decide what is still more useful and more expedient to take.

Take flaxseed oil as follows:

The first option: FOR THE NIGHT one tablespoon, because. polyunsaturated fats in flaxseed oil accelerate fat burning, so fat does not have time to be deposited overnight on the hips and abdomen (places where alpha-2-adrenergic receptors are most abundant).
The second option: IN THE MORNING NATOSCHAK one tablespoon, 20 minutes before meals. The ability of the body to quickly "absorb" nutrients for us will be just the way.
The third option: IN THE MORNING BEFORE MEAL + AFTER DINNER. One tablespoon.
Fourth option: Add to salads (from vegetables). If the smell or taste of flaxseed oil makes you sick, then this will be the best way out for you.

Important: for daily consumption (not for frying), buy exactly COLD-PRESSED LINSEED OIL! Only in this way beneficial properties are preserved in linseed oil. Oil for frying is not suitable.

Linseed oil. Beneficial features

Reduces the level of bad (LDL) cholesterol + blood viscosity.
Improves the elasticity of blood vessels.
Promotes better muscle recovery after physical exertion in the gym.
Improves the functioning of the digestive system and liver.
Strengthens immunity.
Affects the proper development of the brain in a child in the womb.
Restoration of ligaments after sprains.
Fat burning effect.
Surprisingly, flax oil is a SOURCE OF CALCIUM (increases the calcium content in the body up to 3 times!).

Flaxseed oil or fish oil, which is better

This question is becoming a very frequent subject of controversy among many people who monitor their health and go in for sports.

In order for us to figure out which is better, flaxseed oil or fish oil, we first need to understand what omega-3 fatty acids are.

Omega 3 fatty acids

Let's start with the fact that these are POLYUNSATURATED fatty acids.

Polyunsaturated fatty acids(PUFAs) are essential fats (they cannot be synthesized in the human body on their own).

PUFAs are divided into families:

Omega 6
Omega 3.

In turn, Omega-6s are divided into:

Linoleic fatty acid.
Gamma linoleic fatty acid.
Arachidonic fatty acid.

But we, friends, are most interested in OMEGA-3!

They are divided into:

Alpha-linolenic fatty acid (ALA = ALA).
Ecosapentaenoic fatty acid (EPA = EPA).
Docosahexaenoic fatty acid (DHA = DHA).

This must be remembered!

You will most likely find the proportion of EPA and DHA on a fish oil package.

And on the packaging of ALA linseed oil.

What is the difference?

The difference is that ALA (alpha-linolenic acid) MUST BE CONVERTED by the body into EPA + DHA.

Previously, for a long time it was believed that it does not matter which of these three Omega-3 fatty acids the body receives, because. he himself transforms the necessary from others.

But over time it became clear that synthesis has a REDUCING CONVERSION FACTOR!!!

According to scientific studies conducted in 1998 and 2006, it was found that:

Synthesis of EPA and DHA from linseed and other vegetable oils is possible, but they are synthesized with a reduction factor of 3.8-9% in women. And men are even lower.
Saturated fats in the diet can increase the synthesis of EPA and DHA in the diet, while omega-6 synthesis weakens.
Synthesized EPA and DHA work differently in the body than those obtained in finished form.

What does it mean?

And the fact that from ALA we will get EPA + DHA, but the concentration will be LOW!

Let's count.

Let's say we drank 100 g of flaxseed oil (the best source of Omega-3 PLANT origin) and 100 g of fish oil (the best source of Omega-3 ANIMAL origin).

100 g of fish oil contains (EPA/DHA) = 15-30 g, i.e. about 25 y.
100 g of linseed oil contains ALA - 45-70 g, 57 g on average.
Down conversion factor from ALA to EPA/DHA = 3.8-9%, i.e. about 5%.

We perform simple computational manipulations:

57 x 5% = 2.85 g, which is about 8.77 times less than in 100 g of fish oil (25 / 2.85 = 8.77).

Conclusion: If you drink equal amounts of fish oil and flaxseed oil, then FROM FISH OIL, the body will receive almost 9 TIMES MORE digestible omega-3s in the form of EPA / DHA.

Now the next moment.

Flaxseed oil contains not only Omega-3, but also Omega-6.

Omega-6s are also important for the body, but they must be in the right balance with Omega-3s.

For example, if you have an imbalance of Omega-3 and Omega-6 ranging from 15:1 to 30:1 or more, in favor of Omega-6, then this triggers the production of a large number of cytokines that cause inflammatory reactions.

The rational ratio is 3:1.

A large amount of Omega-6 is found in athletes who consume large amounts of protein. In this case, it is better to replace flaxseed oil with high-quality fish oil.

The conclusions are as follows:

Oily fish (and the fish oil it contains) are ESSENTIAL, but don't forget the mercury.
It is very difficult for vegetarians to do without fish oil in capsules (especially against the background of a generally meager diet).
Flaxseed oil can partially take over the functions of Omega-3 fish oil, but only partially! These features may not be available to flaxseed oil men.
Flaxseed oil has TWICE MORE ALA than EPA/DHA in fish oil, but flaxseed oil needs TIMES MORE, because. there is a reduction factor.
Synthesis of EPA/DHA is enhanced by saturated fats, and Omega-6 is weakened.
Flaxseed oil has a number of essential functions that fish oil does not, and vice versa.

Flaxseed oil can boost your diet with Omega-3 fats in the form of ALA, but it cannot be a complete replacement for Omega-3 fish oil because there is a REDUCTION FACTOR of about 5%.

How then to be?

The best option, in my opinion, is the use of fish oil IN CAPSULES with a high degree of purification (from any normal company) at 1000-2000 mg per day (2-3 capsules of 500-750 mg) with the simultaneous use of linseed oil (1 tablespoon spoon at night or in the morning on an empty stomach 20 minutes before meals).

Fish oil: 1000-2000 mg per day (2-3 capsules of 500-750 mg) WITH MEAL.
Flaxseed oil: 1 tablespoon either in the morning 20 minutes before meals or at bedtime.

So we will eliminate the harmful effects of mercury on the body and have all the advantages of linseed oil.

If you have the option to choose only one thing, then I am for fish oil.

Recently, for example, I drank this fish oil from BSN.

Great fish oil! By the way, you can buy it at the CHEAPEST price on my favorite iHerb website: BSN: Fish Oil.

Now I drink cool fish oil from Now Foods. It does not contain (“bad”) cholesterol and works great! I liked him the most.

Used to take MyProtein Fish Oil.

By the way, I had a detailed review with a video on this company. Read, friends.

All the best. I hope you found this material useful.

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With respect and best wishes, !