What is best fish oil omega 3 supplements
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
like and consider sharing it with
someone else who may find the video
useful well thanks for tuning in stay
swimmingly healthy and I'll catch you
next time
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