Best Time To Take Fish Oil: Fish oil may cause you gastric distress such as indigestion and nausea. Fish oil must be taken with food. The fats in your meals can also help you absorb them quickly and efficiently.
As fish oil is very hard to digest you can take fish oil in small doses and try not to take it before going to bed or right before the physical exercise. The increased activity can cause interference and may result in heartburn or reflux.
If you feel like you are unable to digest fish oil supplements, try an enhanced version which is easy to absorb and digest the fish oil. Fish oil mixed well with other supplements is better but don’t take it with blood thinning herbs. You can also take probiotics supplements along with the light meal as some doctors suggest not to take probiotics with heavy meals as they are hard to digest.
Most people take fish oil daily in the form of supplements. Apart from supporting your eyes, heart, and brain, fish oil can also help you in fighting inflammation in your body. healthcare professional also recommend it, but you may not know what is right for you.
Why Take Fish Oil?
Fish oil incredibly benefits your health. It consists of omega-3 fatty acids, which help in protecting your heart. You should take omega-3s in your diet, as your body is unable to make it on its own.
Some fish oils also give vitamin A, a vital antioxidant and vitamin D, that is necessary for bone health and overall immunity. The basic omega-3s in fish oil is docosahexaenoic acid (DHA) and also eicosapentaenoic acid (EPA). It impacts the development of the brain.
Fish oil is the best way to take in fatty acids. If you do not take fish oil regularly, it may be very tough to get enough DHA and EPA – because most other supplements of omega-3 are in alpha-linolenic acid (ALA).
ALA does not have the same benefits as that of DHA and EPA. Moreover, the typical Western diet does not contain the excess amount of omega-6 than that of omega-3. So substituting it with fish oil is a great boost.
Best Time & Dosage For Fish Oil
The best time to take fish oil is when you are having your meals. There is no specific amount of fish oil that you can take. Although there is a specific dose for total omega-3 as well as DHA and EPA. The combined RDI of DHA and EPA is 250-500 mg.
Whenever you are buying fish oil supplements, make sure that you lead the label to determine how much DHA and EPA are given in it. Basically, 1000 mg of fish oil supplies almost 300 mg of combined DHA and EPA. Try to take fish oil on time as Gastrointestinal problems also cause chest pain and other symptoms that mimic those of a heart attack.
Intake Of Fish Oil For Healthy Individuals
For women, the RDI for omega-3 is 1100 mg and 1600 for that of men. Most people take omega-3 in their diet from different foods such as soyabean oil, walnut, and flaxseed but they also contain ALA.
As your body is able to turn ALA into DHA and EPA, you will not form the required levels of the fatty acids on its own. Unless you eat around two portions of fish oil per week, you may be lacking DHA and EPA. 3000 mg of fish oil is safe for adults to intake.
Fish Oil During Pregnancy
DHA and EPA are necessary for the development of the fetus in the mother’s womb. DHA accumulated in your brain during the last part of your pregnancy. But, many women who are pregnant do not meet the requirements of fatty acids.
Taking supplements of DHA and EPA during pregnancy may as well benefit your child while they are infants or in their childhood as well. Its benefits include improving problem-solving skills and less risk of having asthma and allergies due to food.
The Women Health Organization suggests 300 mg of combined DHA and EPA each day, in which 200 mg must be DHA when you are pregnant. As maximum fish oil supplements contain more EPA than that of DHA. You should figure out which one has a higher ratio of DHA.
Beware! do not take cod liver oil when you are pregnant, it contains a higher amount of vitamin A which is believed to be fatal for the fetus development. Only a small amount of cod liver oil i.e. 4 ml gives vitamin A for 2501 IU which is 97% RDI during pregnancy.
Omega-3 For Infants And Kids
The sufficient intake of omega-3 for children up to 1 year is 500 mg, which slowly increases to adult intake at 14 years. Also, the recommendations for DHA and EPA vary depending upon the age of your child.
Children’s fish liver oils will also naturally give some vitamin A and D because these are present in the fish liver while other fish oil supplements may have extra vitamin A, E and D. Vitamin E maintain the oil in its natural form and may prolong shelf life.
Potential Benefits Of Fish Oil
To maintain a healthy heart, make sure you are acquiring enough DHA and EPA. Up to 1000 mg of total DHA and EPA, each day is recommended for people who have coronary heart disease and are at a higher risk of getting a heart attack.
Fish oils can also uplift your mood. Research shows us that increased with EPA and DHA can improve the symptoms of depression. Because studies are irregular doses there is no final recommendation for the amounts of fish oil that you should take. There are many other best supplements for Muscles growth through which you can build muscles.
It is difficult to recommend any specific kind of fish oil or fatty acid for joint health. Even in a study 75 people with knee osteoarthritis, the intake of 1000 mg of fish oil daily can improve the performance of your knee, which must contain 400 mg EPA and 200 mg DHA.
The Bottom Line
A lot of research has shown that you can supplement fish oil. Although there are no final recommendations, you can take 250-500 mg each day of combined DHA and EPA. Fish oil is a very good source and also enough for healthy people.
Remember that this will vary depending on your needs. Also, infants, children, and pregnant women will need different dosages. If you decide to boost your intake, make sure to select the Omega-3 supplement that consists of the desired amount of DHA and EPA.
You can purchase the best Fish Oil supplements from Walgreens so click here to visit the official website where you can also find a store near your location.
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