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Everyone has long known the health benefits of fish oil for everyone. This food supplement is especially relevant for the modern man, who does not always manage to provide a complete diet. But how do you choose from the abundance that pharmacies offer? Virgilija Bečelytė, Camellia pharmacist, spoke more about fish oil.
It is especially helpful to start consuming fish oil at this time, before the cold season. Pharmacist V. Bečelytė says that, as with any food supplement, it is recommended to use the product consistently for three months. The same rule should apply to the consumption of fish oil, followed by a break.
“You really don’t need to consume fish oil year-round and it’s not even recommended. If you consume fish oil throughout the year, it will put strong pressure on the liver, endangering the fat in this organ, says pharmacist V. Bečelytė. – As with any use or consumption, drink fish oil should be in moderation. We also need to obtain natural ingredients with food, we must take that into account and take care of it. “
How to choose fish oil?
Before consuming fish oil, the pharmacist advises defining what we want to achieve: strengthening the immune system, reducing cholesterol, feeling tired or improving the condition of the skin.
“There are completely pure fish oils, there are also ingredients that also contain vitamins and other substances,” says pharmacist V. Bečelytė.
Fish oil contains not only omega-3 fatty acids necessary for our health, which are so difficult to obtain especially often without eating fish, but also omega-6, omega-9, antioxidants, vitamins A, B, E, D , coenzyme Q10.
People with cardiovascular disease should opt for fish oil with high levels of omega-3 fatty acids. EPR, DHR fatty acids help reduce bad cholesterol, so for a good result, this fish oil must be consumed for at least three months.
Fish oil for the cardiovascular system also contains vitamins A, E and coenzyme Q10. If a person takes beta-blockers, they often cause weakness and Q10 provides energy, so this unpleasant sensation can be relieved.
The fatty acids EPR, DHR are also helpful in maintaining brain function and improving vision.
According to the pharmacist, omega-6 fatty acids are useful for maintaining the elasticity and firmness of the skin, as well as for the nervous system. Omega-9 fatty acids are necessary for the elasticity of the walls of blood vessels, as well as to improve the condition of the skin, reduce fatigue and fight cardiovascular diseases.
“Some customers ask for other vitamins in fish oil. For example, someone whose lifestyle is intense, often experiences stress, learns a lot, works, gets nervous, plays sports, offers fish oil, which is supplemented with vitamins B and magnesium, says the pharmacist – Everyone should choose fish oil according to their lifestyle and health. I advise you to discuss it with a specialist. “
Is it better to drink with spoons?
Drink fish oil in capsules or spoons? The pharmacist V. Bečelytė says that there are various opinions and advice, but in this case, it is better to choose the person himself, as he likes.
Fish oil
For example, says a pharmacist with high cholesterol and cardiovascular disease, doctors recommend choosing liquid fish oil with a higher dose of omega-3 fatty acids and drinking it in the morning.
“Who does not tolerate the taste of fish oil like I do, despite choosing capsules and trying it? It is important to take the required daily dose: 2 capsules prophylactically, and in some cases it is recommended to increase the dose to 6 capsules per day. If you have certain health problems, I advise you to consult with specialists about the daily dose, ”says V. Bečelytė.
The World Health Organization recommends a healthy daily intake of 300 to 500 mg of EPR and DHR fatty acids (total). This corresponds to 1-2 capsules of omega-3 fatty acids per day.
At risk of cardiovascular disease, the American Association of Cardiologists recommends drinking 1 g of EPR and DHR fatty acids daily to protect the heart. “Therefore, when choosing dietary supplements of omega-3 fatty acids, it is important to observe their composition, exactly what is the concentration of omega-3, EPR and DHR,” advises the pharmacist.
Fish oil for children may differ in taste and shape from that intended for adults. In addition to the usual flavored liquid fish oil with special dispensers, capsules and colored chewy fish are available.
Vitamin D: with fish oil or alone?
Most, but not all, fish oils also contain vitamin D, which is very important to us. It is not news that the Lithuanian population is especially lacking in this vital vitamin, especially in cold climates.
Your pharmacist will recommend that you have a blood test and, if the deficiency is very severe, take vitamin D supplements. There is very little vitamin D in fish oil; it is just a prophylactic maintenance dose for a healthy person, says V. Bečelytė.
“If a person complains of weakness, drowsiness, only fish oil can hardly help. A vitamin D test should be performed and the necessary dose for recovery should be selected, advises the pharmacist. – It is also important to remember that the food supplements are not substitutes for food. A balanced diet and a healthy lifestyle are important. “
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