You may be familiar with the expression ‘fish oil can help you lose weight’, and if you’re not, you should be! Recent studies have shown that fish oil can help to reduce body mass, and there are plenty of easy ways to incorporate this superfood into your diet. But how much should you take, and is there a recommended daily amount? Let’s find out.
Table of Contents
Overall Nutritional Value
Fish oil is a rich source of both essential and non-essential nutrients, including vitamins and polyunsaturated fats. It’s a well-balanced food source that provides many health benefits. So, if you’re not getting your daily requirements of these nutrients in sufficient amounts from your normal diet, then it’s time to step up your nutrition and get more from your seafood!
Vitamins A, D, E, and K are all important for immunity and reproduction, while vitamins B12 and C are needed to convert food into energy.
Omega-3 fats like those in fish oil are also crucial for heart health, with evidence suggesting a possible role in reducing the risk of heart disease.
How Much Fish Oil Should You Take?
So, let’s get to the good stuff now – how much fish oil should you be taking? The recommended daily amount is fairly high compared to other nutrients, at around 10ml per day for adults. Start low and go slow, and only increase your dose as needed. You might find that less is more, and you don’t want to increase your consumption beyond what’s recommended. The dose is also dependent on the form of fish oil you choose, with flaxseed oil being the most potent. You should try to take a quality form of fish oil that’s been produced using cold-water, sustainable fishing practices. (For more information on this, check out the ‘Quality’ tab at the top of this page – we’ve also flagged this as a key point for you to watch out for!)
10ml per day sounds like a lot, but keep in mind that this is only a recommendation. It’s up to you and your body to determine how much nutrient you require. If you’re unsure, then start with a low dose and gradually increase it until you reach your desired amount. Don’t go any higher than that, as too much of this nutrient can be toxic to your health. Plus, if you overuse it, you could end up with an oily complexion and hair loss, which I’m sure you don’t want!
By keeping record of your nutrients (including vitamins A, D, E and K, as well as polyunsaturated fats, omega-3 fats and iron) and making small adjustments to your diet and lifestyle, you may be able to get the results you’re looking for without risking your health too much. That’s what you want, right?
The Difference In Quality
As we’ve established, the nutrient content and digestion properties of fish oil vary based on the type of fish (and its oil) used to make it. The closer the fishing method is to sustainability, the higher the quality of the oil and the fewer toxins and pollutants it will contain. This is why we’ve recommended a high-quality source of fish oil – it’s not only good for your health, but also the environment!
Also, make sure that the oil you purchase is organic, as that way you know you’re preventing the further degradation of the environment by avoiding the use of chemicals. (And remember, if you’re purchasing organic salmon, you don’t have to be worried about the fish oils contamination – it won’t be present in those items!) If you’re taking fish oil supplements, then these are also a good choice, as they tend to be harvested from sources that raise the fish in environmentally sound conditions.
So, if all these factors are important to you, then you may want to consider purchasing quality organic products from a reputable source. (For more information on where to purchase the best fish oil, see the ‘Where To Buy’ tab at the top of this page.)
The Dangers Of Taking Too Much Fish Oil
Now that we’ve covered the basics of what fish oil is and how much you should be taking, let’s discuss the dangers associated with taking too much. Remember, this is not nutrition advice and you should not follow this if you’re not sure how much fish oil you need. If you decide that you want to take more than the recommended dose, then you need to be aware of the risks associated with that decision.
Firstly, you could become dependent on the nutrient. Many people who take fish oil for obesity issues experience unpleasant withdrawal symptoms when they stop taking it, and some even require medication to be able to function normally. This is why you should never take more than the recommended amount unless under medical supervision. If you begin to experience headaches, skin rashes, stomachaches, or diarrhea, then you should discontinue use of the product and contact your personal physician.
Secondly, if you overuse fish oil, you may develop an oily complexion and hair loss. This could be a problem if you’re experiencing these issues already, as you may not be able to tell what’s causing the hair loss and dermatitis. If you think this may be the case, then you should try decreasing your dose or switching to a different source of omega-3 fats.
Lastly, consuming large amounts of fish oil may increase your cholesterol levels, making you more prone to heart disease. An elevated cholesterol level can be harmful to your health, so always keep that in mind when considering supplements like fish oil, which can sometimes be difficult to get enough of in sufficient amounts from your diet.
The Potential For Bad Results
Even though fish oil is a healthful substance that has been shown to have many positive effects on humans, it’s still not without its risks. Just because a nutrient is good for you, it doesn’t mean that you can’t have bad results from taking it in large amounts. That’s why it’s so important to assess your personal needs and how much fish oil you should be taking, as there are numerous factors that could influence this number. For instance, if you have certain health issues, then you may require a smaller dose or may not be able to handle a large one at all. If you are pregnant or trying to become pregnant, then avoid fish oil as it can cause birth defects. It’s also important to note that older adults may become more susceptible to the side effects of fish oil.
If you decide that you want to try fish oil, then the first thing you should do is educate yourself on the risks. If you do end up developing an issue from taking it, then you’ll know what side effects to expect and can take measures to minimize them. (For more tips on how to improve your diet and lifestyle and reduce your risk of heart disease, see our archive of articles at http://blog.nutritionalscience.org/.)