Start Using This Vitamin the Right Way!
Discover the Benefits of Fish Oil and How to Take It Properly
Fish oil is a powerful dietary supplement that has stood the test of time, used for centuries to treat and prevent a variety of health conditions. It’s best known as a rich source of vitamins A and D, and omega-3 fatty acids—nutrients that support the brain, heart, joints, immune system, and much more.
Let’s explore why fish oil deserves a place in your daily routine, how to use it correctly, and what precautions to take to get the most out of it.
A Historical Remedy with Modern Value
Historically, fish oil was widely used in the 18th to 20th centuries to treat and prevent rickets, a condition caused by vitamin D deficiency. Back then, access to vitamin-rich foods and sunlight (the natural source of vitamin D) was limited, and fish oil became a lifesaver. Today, thanks to its affordability and availability in pharmacies worldwide, anyone can enjoy its health benefits.
Fish oil is now commonly used to support joint health, improve cardiovascular function, and even boost mental well-being.
Nutritional Composition of Fish Oil
Fish oil is composed mainly of glycerides of fatty acids and contains a broad spectrum of beneficial compounds:
Vitamin A – Provides over 3,333% of the daily value in 100 grams. Essential for immune health, reproductive function, healthy skin, and vision.
Vitamin D – Delivers 2,500% of the daily value per 100 grams. Supports calcium metabolism, bone strength, immune defense, and detoxification of heavy metals from the brain. Deficiency is linked to autism, asthma, diabetes (types 1 and 2), and neurological issues.
Omega-3 Fatty Acids – Provides 533% of the daily value in 100 grams. These powerful anti-inflammatory agents strengthen blood vessels, reduce inflammation, and improve heart health.
Vitamin E – Boosts metabolism and supports reproductive health.
Although fish oil contains other vitamins and minerals in smaller amounts, its main benefits come from these key nutrients. Note that fish oil is calorie-dense—1684 kcal per 100 grams, so proper dosing is important.
Forms of Fish Oil: Liquid or Capsules?
Fish oil is available in two main forms:
Liquid Form
Usually packaged in dark glass bottles to prevent degradation from light.
Ideal for individuals who prefer higher doses or mixing it into smoothies.
Capsules
Made from gelatin.
More convenient and easier to swallow.
Less fishy smell, especially when stored in the refrigerator before use.
Both forms are effective. The choice depends on your preference and tolerance.
Health Benefits of Fish Oil
1. Joints and Bones
Fish oil helps reduce inflammation and ease joint pain, especially for those with rheumatoid arthritis. It can reduce reliance on NSAIDs (non-steroidal anti-inflammatory drugs). Regular intake also helps maintain bone density, especially crucial for post-menopausal women to prevent osteoporosis.
2. Heart and Blood Vessels
Daily use of fish oil can lower the risk of heart disease and high blood pressure, reduce cholesterol buildup, and support overall cardiovascular health.
3. Brain and Nervous System
Fish oil supports mental health by improving cerebral blood flow and reducing symptoms of anxiety, depression, insomnia, migraine, multiple sclerosis, and schizophrenia. It may also slow the progression of Alzheimer’s disease.
4. Eye Health
Thanks to its high vitamin A content, fish oil helps preserve vision, reduce the risk of age-related vision loss, and even protect against hearing decline.
5. Respiratory Health
Fish oil is beneficial for upper respiratory conditions, including colds, flu, asthma, and even tuberculosis.
6. Digestive System and Liver
Vitamin D in fish oil helps protect against colon cancer, obesity, and Crohn’s disease. It also detoxifies and strengthens the liver.
7. Pancreas and Blood Sugar
Fish oil supports the prevention of type 1 and 2 diabetes and improves insulin sensitivity.
8. Reproductive Health
Thanks to its omega-3s and vitamin E, fish oil helps regulate hormonal balance and may reduce the risk of cystic fibrosis.
How to Take Fish Oil Properly
Topical Use: For skin conditions like psoriasis and eczema, fish oil can be applied externally.
Internal Use: Taken orally, it helps reduce sunburn risk, supports the immune system, and functions as a powerful antioxidant.
Most commercial fish oil supplements contain:
400 to 1200 IU of vitamin D per teaspoon
4,000 to 30,000 IU of vitamin A
Recommended Daily Dosage of Vitamin D:
Children: 200–600 IU (depending on age)
Adults: 2,000–10,000 IU (based on weight, skin color, and sun exposure)
Seniors: 3,000 IU
Children with autism: ~3,500 IU
Recommended Fish Oil Dosage:
General health: 250–500 mg per day (can be obtained through fish consumption)
Therapeutic purposes: Up to 6 grams/day
Cardiovascular disease prevention: Up to 4,000 mg/day
Pregnancy: At least 200 mg/day, but consult your doctor
Fish Oil for Weight Loss?
While fish oil doesn’t directly cause weight loss, it boosts metabolism, supports digestive organs, and promotes liver and blood vessel health—factors that help your body burn fat more efficiently.
Side Effects and Cautions
Despite its benefits, excessive consumption of fish oil can cause:
Hypervitaminosis A or D
Toxin accumulation
Allergic reactions (especially in those allergic to fish or shellfish)
Gastrointestinal issues (nausea, diarrhea, stomach discomfort)
Reduced blood clotting, especially if taken with blood thinners like aspirin, warfarin, or clopidogrel
Avoid fish oil if you’re on oral contraceptives or weight-loss medications containing orlistat without consulting your doctor. Rare side effects include insomnia, weight gain, and elevated blood sugar levels.
Capsules may cause more side effects than liquid form due to added fillers or synthetic ingredients.
How to Choose and Store Fish Oil
Choose fish oil that:
Contains natural antioxidants (like astaxanthin) to prevent oxidation.
Has a balanced ratio of EPA and DHA (key omega-3 components).
Comes from reputable, third-party-tested brands.
Storage tips:
Keep fish oil in the refrigerator.
Avoid exposure to heat or direct sunlight.
Discard if it smells rancid or tastes bitter.
Final Thoughts
Fish oil is a versatile and potent supplement that supports nearly every system in the human body. Whether you’re aiming to boost your immunity, protect your heart, support mental clarity, or simply enhance your overall well-being, adding fish oil to your diet is a wise move.
However, proper dosage and high-quality sourcing are key to reaping its benefits without unwanted side effects. Always consult your doctor before starting supplementation—especially if you have pre-existing conditions or take medications.
Incorporate fish oil into your family’s daily nutrition plan and enjoy the long-lasting health benefits for years to come.
