Top 15 Fish Oil Omega Benefits

The list of benefits associated with fish oil (or really the omega-3 fatty acids it contains) seem both amazing and damn near endless, while its list of potential side effects seem virtually nonexistent.

What Does It Do?  What Are The Benefits Of Fish Oil?

The short version? There are so many fish oil benefits. Fish oil improves your body’s ability to work smoothly  as possible!

These are just some of the top scientifically proven fish oil benefits I want to make you aware of.

1. ADHD

Many members of the medical community, like myself, believe that suboptimal levels of omega-3 fatty acids may contribute to symptoms of ADHD and related developmental problems as well as many other mental health problems over one’s lifetime. (1)

A 2012 study involved children from 6 to 12 years of age with ADHD who were being treated with methylphenidate and standard behavior therapy for more than six months. The parents of these children reported no improvement in behavior and academic learning using these standard treatments. The researchers randomly gave some of the children an omega-3 and omega-6 supplement or a placebo. They found “statistically significant improvement” for the omega group in the following categories: restlessness, aggressiveness, completing work and academic performance. (2)

Another study found that increasing omega-3 intake, specifically DHA, may improve literacy and behavior in children with ADHD. (3) Fish oil is believed to work via its effects on brain function, which makes sense when you consider that 60 percent of the brain is composed of fats. (4)

2. Alzheimer’s Disease

For several years now, the fish oil and Alzheimer’s disease connection has been studied with consistent results. The essential fatty acids vital for brain function that are found in fish oil can not only slow cognitive decline, but can help prevent brain atrophy in older adults. A study published in the FASEB Journal looked at the health effects of four- to 17-month supplementation with omega-3 fatty acids and antioxidants. The findings once again confirm the potential for fish oil to be used as a weapon to fend off the onset of cognitive decline and Alzheimer’s disease. (5)

Another study conducted by researchers at Rhode Island Hospital еxamined the relationship between fish oil supplementation and indicators of cognitive decline. The subjects of the study were older adults: 229 cognitively normal individuals, 397 patients with mild cognitive impairment and 193 patients with Alzheimer’s disease. They were assessed with neuropsychological tests and brain magnetic resonance imaging every six months while taking fish oil supplements. The study found that the adults taking fish oil (who had not yet developed Alzheimer’s and did not have genetic risk factor for developing Alzheimer’s known as APOE ε4) experienced significantly less cognitive decline and brain shrinkage than adults not taking fish oil. (6)

3. Anxiety

The European Journal of Neuroscience published a study in 2013 showing that fish oil reversed all anxiety-like and depression-like behavior changes induced in rats. This is an interesting study because it stresses the importance of supplementing with fish oil at “critical periods of brain development.” (7) This is exactly why I recommend giving fish oil to our kids from early on to help them so they won’t develop anxiety or depression later in life.

4. Arthritis

An 18-month study was published in 2014 that evaluated how borage seed oil – rich in GLA – and fish oil rich fared against each other in treating patients with rheumatoid arthritis. It was discovered that all three groups (one taking fish oil, one taking borage oil and one taking a combination of the two) “exhibited significant reductions” in disease activity, and no therapy outperformed the others. For all three, “meaningful clinical responses” were the same after nine months. (8)

This is great news for both fish and borage oil when it comes to arthritis patients, but it’s critical to emphasize that the results were the same because taking too many supplements is simply a waste of money.

Another study also showed that omega-3 fish oil supplements worked just as well as NSAIDs in reducing arthritic pain and are a safer alternative to NSAIDs. (9)

5. Cancer

Scientific studies have found that fish oil can help to prevent and kill various cancers, including colon, prostate and breast. (10) Not only has research proven that it makes conventional cancer drugs more effective, but it’s also an effective stand-alone therapy in natural cancer treatment.

A scientific review published in 2013 looked at omega-3 polyunsaturated fatty acids and prostate cancer prevention. Researchers concluded that there’s a great deal of evidence suggesting that omega-3s have antiproliferative effects – which means they inhibit cancer cell growth – in cancer cell lines, animal models and humans. In addition, the “direct effects on cancer cells” and indirect anti-inflammatory effects on the immune system fighting the cancer likely contribute to the ability of omega-3 fatty acids to inhibit tumor growth. (11)

A group out of India conducted a study published in Cancer Chemotherapy and Pharmacology based on the premise that “fish oil rich in n-3 polyunsaturated fatty acids has been preferred to chemosensitize tumor cells to anti-cancer drugs.” The study found that using 5-Fluorouracil (5-FU) to treat colorectal cancer along with fish oil increased the survival rate in carcinogen-treated animals. Researchers also found that the fish oil ameliorated hematologic depression, along with gastrointestinal, hepatic and renal toxicity caused by the 5-FU. (12)

A scientific review in 2014 evaluated study findings on omega-3 intake in relation to the prevention and treatment of breast cancer, the most prevalent cancer among women. The review found that EPA and DHA, as well as ALA, can differentially inhibit breast tumor development. According to this review, there is solid evidence to support the use of omega-3s as “a nutritional intervention in the treatment of breast cancer to enhance conventional therapeutics, or potentially lowering effective doses.” (13) Additionally, a 2016 study found that “very high fish consumption in early adulthood to midlife may be associated with decreased risk of breast cancer.” (14)

Fish oil also looks to be helpful for another type of cancer experienced by women: endometrial cancer. A scientific study recently published in the American Journal of Clinical Nutrition finds that “long chain omega-3 intake associated with reduced endometrial cancer risk only in normal-weight women.” (15)


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6. Heart & Cardiovascular Disease

According to the Cardiovascular Research Institute in Maastricht in Netherlands, “Epidemiological studies show that replacing fat with carbohydrates may even be worse [than the Western-type high-fat diet] and that various polyunsaturated fatty acids (FA) have beneficial rather than detrimental effects on CVD (cardiovascular disease) outcome.” This includes fish-oil fatty acids with anti-inflammatory properties, which can help prevent and reverse a plethora of cardiovascular diseases. (16)

Studies have also found that omega-3 fatty acids from fish oil are associated with improved survival rates for heart attack victims. A study published in the medical journal Circulation found that people who took a high dose of fish oil each for six months following the occurrence of a heart attack actually improved their hearts’ overall functioning and also reduced biomarkers of systemic inflammation. (17

Two mechanisms explain how eating fish reduces the chance of heart attack. First, it seems that fish oil fatty acids reduce blood clotting by decreasing the stickiness of blood platelets. Second, omega-3 oils may play a role in stabilizing heart rhythms. It could be that the electrical impulses that go awry during some heart attacks are preserved in fish eaters. These protective qualities may work together, resulting in the reduced risk of sudden cardiac death that has been observed among fish consumers. Other possible health benefits of omega-3 fatty acids are their potential to help lower blood pressure and protect against some forms of stroke.

7. Depression

We’ve already seen that fish oil can help with depression-like symptoms in rats, but what about people? A study published in the journal Nutritional Neuroscience evaluated the effects of fish oil supplementation on prefrontal metabolite concentrations in adolescents with major depressive disorder. Researchers found that there was a 40 percent decrease in major depression disorder symptoms in addition to marked improvements in amino acid and nutrition content in the brain, specifically, the right dorsolateral prefrontal cortex. (18)

8. Diabetes

A study published in Brain Research shows how far-reaching fish oil can be for people with diabetes. Researches found that fish oil can help reduce the risk of diabetics from developing cognitive deficit because it protects the hippocampus cells from being destroyed. The study also showed that fish oil could help reduce oxidative stress, which plays a central role in the development of diabetes complications, both microvascular and cardiovascular. (19)

Another recent study shows that fatty fish consumption can cut the risk of eye-diabetes complications. The researches tracked the seafood consumption of about 3,600 diabetic men and women between the ages of 55 and 80 for nearly five years. The researchers found that people who regularly consumed 500-1000 milligrams each day of omega-3 fatty acid in their diets (equal to two servings of fatty fish per week) were 48 percent less likely to develop diabetic retinopathy than those who consumed less. (20)

Combined, this shows consuming fish oil benefits diabetics and that fish oil sources should be included as part of a diabetic diet plan.

9. Eye Disorders

There’s more good news when it comes to fish oil and eye health, and it’s just not just for diabetic this time. Fish oil has been shown to reverse age-related eye disorders. In March 2014, French researchers evaluated 290 patients with age-related macular degeneration (AMD), and they discovered that dietary oil fish and seafood intake were significantly lower in AMD patients. Due to the high EPA and DHA levels in fish oil, it was concluded that this kind of nutritional intervention could especially benefit those at high risk for neovascular age-related macular degeneration. (21)

A higher intake of polyunsaturated fats like those found in fish and fish oils have also been linked to reduced levels of cortical cataracts.

10. Immune System Function

An animal study revealed that when the antioxidant astaxanthin is combined with fish oil, the immune-boosting power is multiplied. The researchers believe that the results of this study are definitely applicable to human health. They conclude that the study reinforces the health-promoting effects of habitual fish consumption. (22)

Salmon is a fish that naturally contains both fish oil and astaxanthin. I also recommending buying a fish oil supplement that contains astaxanthin.

11. Skin

The health benefits of fish oil can be incredible for the body’s largest organ, the skin. This source of essential fats improves the health and beauty of human skin in several ways. Fish oil benefits and nourishes the skin with fats and contributes fat-soluble vitamins that help skin maintain a smooth, elastic texture. There is also evidence that fish oil prevents wrinkles and works against the aging process.

The deficiency of EPA and DHA in diet contributes to skin conditions, such as eczema and psoriasis, as well as age spots and sun spots. Without the essential fatty acids, too much moisture leaves the skin. The truth is your internal health can appear on your skin, and taking fish oil internally as a supplement may be as good as or better than applying conventional moisturizers.

In one study, individuals taking fish oil equivalent to 1.8 grams of EPA had a significant reduction in symptoms of eczema after 12 weeks. Researchers believe that these effects may be due to fish oil’s ability to reduce leukotriene B4, an inflammatory substance that plays a role in eczema. (23)

According to the National Psoriasis Foundation, fish oil can aid in preventing or slowing heart disease, which is especially great for psoriasis and psoriatic arthritis sufferers who are at a higher risk of developing heart disease. (24) When it comes to using fish oil supplements for the alleviation of psoriasis symptoms, studies have been mixed with some showing improvement but others showing no effect. If you suffer from psoriasis, you may want to try a fish oil supplement, or else I highly recommend that you make sure to have fish rich in omega-3s regularly.

 12. Better Hair & Nails

The omega-3 fatty acids in fish oil capsules can also benefit your hair, making it shinier and stronger. Omega-3s are a healthy fat, helping to reduce skin dryness that can lead to dandruff or an itchy scalp. The natural oils that lubricate the scalp, hair and skin tend to lessen as we age. The omega-3s in fish oil capsules will help alleviate this dryness that leads to brittle hair and wrinkles. A study published in "Dermatologic Clinics" in 2013 reported that hair follicles can be impaired by a lack of essential fatty acids. Because hair is actually dead, there are only so many things you can do to improve the look of it. The omega-3s nourish hair at the follicles, where each piece is connected to your scalp, and can prevent dandruff as well as add a healthy shine to your luscious locks.

Insuring that you have enough Omega 3 in your diet can help to lubricate and moisturise your nails and prevent nail disorders. Therefore deficiencies in Omega-3 fatty acids can increase your risk of dry and brittle nails. Omega-3 fatty acids can help reduce inflammation within your nail bed, nourishing and promoting the health of cells that give rise to your nail plate. It will take time to see the progress of this, since nails only grow about one-tenth of an inch per month, but the results should be well worth the wait.

13. Fertility & Pregnancy

Recent studies have shown that the consumption of fish oil (or, more specifically, the omega-3 fatty acids found in fish oil) can improve fertility in both men and women. DHA, which is a byproduct of omega-3 fatty acids, plays a key role in the mobility of sperm and health of sperm in men. Low blood levels of DHA have been linked to decreased fertility. Animal studies have found that the DHA in fish is vital to changing dysfunctional round-headed sperm into strong swimmers with cone-shaped heads packed with egg-opening proteins. (25)

Fish oil has also been shown to increase fertility in women by reducing inflammation, balancing hormones and regulating their cycles. Also, fish oil has been found effective in treating conditions like polycystic ovarian syndrome and endometriosis, which can cause infertility.

Fish oil is also extremely beneficial for pregnant women and their children. Throughout pregnancy and also while breastfeeding, a woman’s omega-3 needs are even higher than usual. According to the American Pregnancy Association, most U.S. women are deficient in EPA and especially DHA going into pregnancy and get even more depleted during pregnancy, as the placenta supplies the fetus with DHA from the mother’s tissue. Omega-3 DHA is a critical building block of the fetal brain, eyes and nervous system. Once the baby is born, omega-3s continue to be vital to healthy brain development and immune function. (26)

Omega-3 fatty acids also seem to reduce the chance of premature delivery. (27) EPA and DHA intake can help support healthy labor and delivery outcomes. This omega-3 duo also helps normalize mood and overall well-being in the mother after giving birth.

14. Weight Loss

Australian researchers published results of a study examining the effects of fish oil on weight loss in combination with diet and exercise in the May 2007 issue of American Journal of Clinical Nutrition. The results show that a combination of fish oil supplements and regular exercise can reduce body fat while also improving heart and metabolic health. The fish supplementation group had lowered triglycerides, increased HDL cholesterol and improved blood flow. Overall, adding fish oil to a current exercise program (and a overall healthy lifestyle) looks like it can decrease body fat as well as cardiovascular disease risk. (28)

Another small study had all volunteers consume the same exact control diet and substituted fish oil for visible fats (things like butter and cream). The volunteers consumed six grams of fish oil each day for three weeks. They found that body fat mass decreased with the intake of fish oil. The researchers conclude that dietary fish oil reduces body fat and stimulates the use of fatty acids for the production of energy in healthy adults. (29)


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15. Reduce Disease-Causing Inflammation

Fish oil supplements containing omega-3 fatty acids can improve inflammation in several diseases and conditions. They can decrease the inflammation associated with diabetes, heart disease, cancer and many other conditions (30313233343536). Two especially beneficial types of omega-3s are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA, in particular, has been shown to have anti-inflammatory effects that reduce cytokine levels and promote gut health. It may also decrease the inflammation and muscle damage that occur after exercise (37383940).

In one study, levels of the inflammation marker IL-6 were 32% lower in people who took 2 grams of DHA, compared to a control group (41). In another study, DHA supplements significantly reduced levels of the inflammatory markers TNF alpha and IL-6 after vigorous exercise (42).

However, some studies in healthy people and those with atrial fibrillation have shown no benefit from fish oil supplementation (434445).

study from the Federation of American Societies for Experimental Biology found the omega-3 fatty acid DHA in fish oil enhances B cell activity (a white blood cell), believed to prevent disease by reducing inflammation.

If you’ve been wondering, “What does fish oil do?” hopefully you now have a better idea of the very large array of possible fish oil benefits!

 


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Sources & References

  • Li CC, et al. Effects of eicosapentaenoic Acid and docosahexaenoic Acid on prostate cancer cell migration and invasion induced by tumor-associated macrophages. PLoS One. 2014 Jun 12;9(6):e99630.
  • Rani I, et al. Supplementation of fish oil augments efficacy and attenuates toxicity of 5-fluorouracil in 1,2-dimethylhydrazine dihydrochloride/dextran sulfate sodium-induced colon carcinogenesis. Cancer Chemother Pharmacol. 2014 Jun 11. [Epub ahead of print].
  • McNamara RK, et al. Effects of fish oil supplementation on prefrontal metabolite concentrations in adolescents with major depressive disorder: A preliminary 1H MRS study. Nutr Neurosci. 2014 Jun 10. [Epub ahead of print].
  • Sun LJ, et al. Fish oil modulates glycogen synthase kinase-3 signaling pathway in diabetes-induced hippocampal neurons apoptosis. Brain Res. 2014 Jun 9. pii: S0006-8993(14)00781-1.
  • Van Bilsen M, et al. Fatty acids and cardiac disease: fuel carrying a message. Acta Physiol (Oxf). 2014 Jul;211(3):476-90.
  • Escobar SO, Achenbach R, Iannantuono R, Torem V. Topical fish oil in psoriasis--a controlled and blind study. Clinical and Experimental Dermatlogy 1992; 17(3) 159-62.
  • University of South Australia. Fish oil wins over children with ADHD. [Internet]. Available at: http://w3.unisa.edu.au/researcher/issue/2006january/story4.asp

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