Introduction to fish oil
Introduction to fish oil
Blog Article
"The efficacy and taking time of fish oil: understand it at once
#fishoilWhat is it?
Fish oil is a substance extracted from fish fat, the main component of which is Omega-3, a polyunsaturated fatty acid.
Omega-3 is an important component of cell membranes and participates in a variety of physiological reactions. It is closely related to anti-inflammation, anticoagulation, regulation of lipid metabolism, glucose tolerance and central nervous system function. Here are the three main ingredients of Omega-3:
- **ALA (alpha-linolenic acid)**: It is an essential fatty acid that the human body cannot synthesize by itself and needs to be obtained from vegetable oils, seeds or health foods.
- **EPA (eicosapentaenoic acid)**: The human body cannot synthesize it by itself, but it can convert ALA into EPA, or ingest it from seafood and health foods.
- **DHA (docosahexaenoic acid)**: It cannot be synthesized by itself, but it can be converted from ALA or EPA into DHA, or obtained from seafood and health foods.
#What are the recommended effects and benefits of fish oil?
There is a lot of discussion in the medical community about the health benefits of fish oil, but most studies have confirmed that Omega-3 (including EPA and DHA) has the following positive effects on health:
- **Improve cardiovascular health**: It has the effects of anti-inflammation, anti-coagulation, lowering triglycerides and regulating blood pressure.
- **Improve eye health**: Reduce inflammation on the surface of the eye, promote secretion of eyelid and tear glands, and stimulate nerve regeneration.
- **Helping the development of infants and young children**: Promote the development of brain nerves and vision, and help build the immune system.
- **Prevent Mild Alzheimer's Disease**: Strengthen cognitive function, improve mild symptoms, and help patients regulate their weight.
#When is the best time to take fish oil and how to take it?
Fish oil is a fat-soluble nutrient. Consuming it with foods containing oil can increase the absorption rate. Therefore, it is recommended to take it after a meal, preferably after lunch or dinner, when the oil is easier to absorb.
#How to choose high concentration fish oil?
1. **How to choose deep sea fish oil? What are the benefits of taking deep sea fish oil? **
Deep-sea fish such as salmon, mackerel, saury, etc. contain higher amounts of Omega-3. Therefore, many fish oil products use deep-sea fish as raw materials. Things to note when purchasing:
- **Whether the source of raw materials comes from pure fisheries**: Choose fish from areas with low human activities, low heavy metals and no nuclear pollution or oil extraction, such as waters of Norway or Alaska.
- **Whether the product has passed international standards and inspections**: Confirm that the product is labeled as coming from pure sea areas, and provide various safety inspection reports and obtain international certification.
2. **Is high concentration fish oil better? How to differentiate between high concentration, high unit and high content fish oil? **
Concentration, unit, or content usually refers to the amount of Omega-3 in each serving of fish oil, and each brand calculates this differently. Some brands design the capsules to be smaller, and you may need to take 1 to 2 capsules per serving.
In theory, the higher the concentration of fish oil, the more Omega-3s it contains and the greater the health benefits. However, according to the guidelines of the Ministry of Health and Welfare, the total daily amount of EPA and DHA for an average adult should not exceed 2 grams. If you have a specific medical condition, you should follow your doctor's advice.
When purchasing, you should pay attention to whether the concentration label is clear and accurate to avoid purchasing false products. The actual concentration can be calculated using the following formula:
Omega-3 content (EPA + DHA)/total weight of single serving of fish oil (excluding capsule weight)
It should be noted that some products will label the contents of Omega-3, EPA and DHA at the same time, but the sum of EPA+DHA may be less than the Omega-3 content, for example:
- Omega-3: 600 mg
- EPA: 300 mg
- DHA: 200 mg
This does not mean that the label is untrue, it may be that the manufacturer uses other Omega-3 ingredients such as ALA to increase the total content.
3. **There are three types of fish oil: TG, EE, and rTG**
There are three types of fish oil based on different extraction methods:
- **TG type fish oil (triglyceride type)**
- Description: The most traditional method of fish oil extraction
- Fish oil concentration: about 30~50%
- Absorption rate: close to natural fish oil, high bioavailability
- Price: Usually cheaper
- **EE type fish oil (esterified fish oil)**
- Description: Increase concentration through esterification technology
- Fish oil concentration: about 50~70%
- Absorption rate: Unnatural type, low absorption rate
- Price: between TG type and rTG type
- **rTG fish oil (reesterified triglyceride form)**
- Description: Through advanced extraction technology, the molecular structure of EE type fish oil is adjusted back to TG type.
- Fish oil concentration: more than 80%
- Absorption rate: maintain triglyceride form, high absorption rate
- Price: higher
Through the above information, I hope you can have a clearer understanding of the various benefits of fish oil and how to choose the product that best suits you."
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