What Does Fish Oil Do - Benefits of Omega 3 Supplements

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 the

benefits and how much to take in today's

episode if it's your first time here I'm

dr. mash consider subscribing to this

channel for up-to-date medical topics

news and headlines now our bodies do not

make omega-3s and we rely on them for

proper brain eye and heart function the

American Heart Association recommends a

consumption of oily fatty fish at least

two times a week in order to obtain the

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

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 why

if you've watched my other videos 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

right you know that although they don't

provide DHA and EPA specifically but 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 so here are some of the

research-based benefits of omega-3 first

of all it can lower triglyceride level

in fact the American Heart Association

just released the new advisory starting

that omega-3 fatty acids can help lower

very high triglycerides by twenty to

thirty percent and can be safely

with statins unlike some prescription

drugs that are used to decrease or lower

your triglycerides I 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 FDA 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 millimeters

of mercury and diastolic blood pressure

by about one millimeter 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 and 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 and any

increase in those higher than this

really is without any extra benefit now

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 now

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

avocados for improved absorption and

lastly always check with your doctor

before you initiate anything even a

supplement especially if you take other

medications which it may interact with

now I know what some of you are thinking

dr. mash what about the mercury content

of seafood I mean isn't the mercury and

seafood back for you

we're taking the supplements be less

risky here well the smaller fish have

insignificant levels of mercury just

avoid eating the bigger fish like shark

swordfish king mackerel or tile fish

they all contain higher levels of

mercury now you can eat any other type

of fish in moderation just like anything

else in life bottom line if you see me

in clinic or you've seen some of my

other videos you know that I'm not a fan

of supplements they are way over hyped

in the media and designed to really fool

the consumer into purchasing this 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 right 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 now if you

found the information valuable which is

always my goal subscribe leave about

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useful well thanks for tuning in stay

swimmingly healthy and I'll catch you

next time