How Omega-3 Improves Your Cognitive Function And Mental Health
Fish oil as a dietary supplement is a common topic frequently raised in conversations with friends and family. Some individuals are enthusiastic consumers of fish oil, while others maintain a skeptical stance toward dietary supplements.
Surprisingly, the global fish oil market was valued at USD 12.3 billion in 2022 and is projected to reach a staggering USD 28.3 billion by 2032, according to Market Insight.
These statistics highlight the significant demand for fish oil, prompting us to delve deeper into its benefits.
In this blog post, we will explore two key sections:
What is Fish Oil?
The Benefits of Taking Fish Oil
Let’s delve into the world of fish oil and uncover its potential advantages!
What is fish oil?
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Referring to its name, fish oil is the fat from fish. Fish oil contains omega-3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
These omega-3 fatty acids are abundantly found in oily fish varieties such as tuna, anchovies, herring, trout, sardines, and salmon.
Notably, fish oil also contains omega-3 fatty acids, and other essential vitamins, including vitamin A and vitamin D, which contribute to the overall growth and development of our bodies.
Why is fish oil good for you?
Here are some benefits of taking fish oil in your dietary supplements:
1. May improve cardiovascular and heart health
Did you know that 17.5 million die from cardiovascular disease worldwide, and 80% of cardiovascular death are from heart attacks and strokes?
Maintaining cardiovascular health is crucial, as our heart plays a vital role in pumping blood to all the organs in our body. To ensure its proper functioning, it is essential to prioritize heart health.
Omega-3 fatty acids, specifically EPA and DHA, found in fish oil, have been extensively studied for their positive impact on heart health. Let’s explore some of the beneficial properties associated with fish oil consumption:
- May help reduce triglyceride levels
- May help lower blood pressure
- May help prevent the formation of blood clots
- May help increase good cholesterol (High-density Lipoprotein)
2. May support brain function
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DHA, an omega-3 fatty acid abundant in fish oil, is crucial for optimal brain health. It is involved in various brain processes, including neuronal signaling and the structure of brain cell membranes. Regular intake of fish oil, and providing a sufficient supply of DHA helps:
- improved cognitive function
- improved memory
- increased focus
Studies also have shown that higher maternal fish or fish oil intake during pregnancy is positively correlated with improved intelligence in children during early childhood.
During pregnancy, DHA is transferred from the mother to the developing baby, primarily accumulating in the fetal brain during the third trimester. Adequate DHA levels during this critical period are associated with healthy brain development and may have long-lasting effects on a child’s cognitive abilities.
Maintaining adequate levels of these omega-3 fatty acids through fish consumption or fish oil supplementation is important beyond pregnancy.
3. May help improve mental health and depression
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In today’s world, depression is on the rise, and mental health has become a widely discussed topic. The causes of depression are multi-faceted, including hormonal imbalance, genetics, brain chemistry, and brain structure, among other factors.
As mentioned above, the intake of fish or fish oil plays a significant role in the development of healthy brain function, which can also potentially alleviate symptoms of depression and contribute to overall mental well-being.
Research supports the positive impact of fish oil on mental health conditions;
Reducing depression, suicidal tendencies, and bipolar disorders – The main components of fish oil, EPA, and DHA, have shown promise in reducing symptoms of depression, suicidal tendencies, and bipolar disorders.
Enhancing mood through EPA and Serotonin – Serotonin is a neurotransmitter associated with mood regulation. EPA, a component of fish oil, plays a role in serotonin production and repairing serotonin receptors in the brain.
4. May help reduce inflammation
Chronic inflammation is a condition characterized by the immune system mistakenly attacking the body’s own tissues and cells. It is an ongoing and persistent inflammatory response that can have detrimental effects on health.
Examples of chronic inflammatory diseases include rheumatoid arthritis, multiple sclerosis, lupus, Crohn’s disease, and others.
In recent studies, it has been discovered that omega-3 fatty acids, found in fish oil, possess remarkable anti-inflammatory properties.
These beneficial fats have been shown to increase the levels of specialized pro-resolving mediators (SPMs) in the bloodstream. SPMs play a crucial role in regulating inflammation, particularly by exerting a powerful influence on white blood cells and controlling inflammation in blood vessels.
By boosting the levels of SPMs, omega-3 fatty acids contribute to reducing chronic inflammation in the body.
5. May help improve skin health
Our skin, being the largest external organ of the body, should not be neglected when it comes to maintaining its health. Commonly known skin conditions like eczema, psoriasis, acne, and fungal infections remind us of the importance of caring for our skin.
Incorporating fish oil, rich in omega-3 fatty acids, into our diet can effectively nourish the skin from within. These essential fatty acids enhance skin elasticity, and hydration, and alleviate symptoms of inflammatory skin conditions.
Omega-3 fatty acids also provide a protective barrier against the harmful effects of ultraviolet A (UVA) and ultraviolet B (UVB) rays on the skin.
Key Takeaway
Consuming fish oil as a dietary supplement can provide numerous health benefits, including promoting heart health, supporting brain function, reducing inflammation, supporting eye health, and improving skin health.
Considering the significant demand for fish oil globally, it is evident that many individuals recognize the potential advantages it offers. However, every supplement has its side effects.
Hence, seek your healthcare provider’s advice before consuming fish oil supplements if you have any underlying health conditions. Do remember that you can always consume fish to get omega-3 fatty acids instead of taking fish oil supplement.
Disclaimer
The information provided in this blog post is for reading purposes only. It is not intended as a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition.
