They're golden, they're beautiful and they come from fish! What are we talking about? Fish Oil capsules!
Fish-oil capsules are among the best way to get the benefits of omega-3 fatty acids quickly and easily. And those benefits are substantial. Omega-3 fatty acids can cut heart attack risk by a whopping 73 percent when consumed daily as part of a healthy diet. Omega-3’s can also cut triglyceride levels up to 40 percent. There’s also some evidence that omega-3s from fish can reduce stiffness and joint pain of rheumatoid arthritis and may also cut stroke as well.
If you don’t have heart disease, the American Heart Association recommends getting 1,000 milligrams of the two most powerful omega-3s EPA and DHA. Higher levels may work better for cutting triglycerides and easing rheumatoid arthritis symptoms, but keep your intake below 3,000 milligrams per day unless you talk with your doctor, since more could cause bleeding. Fish Oil’s anticlogging powers could be dangerous for people with bleeding disorders and those taking anticoagulant medications such as warfarin (Coumadin). Here’s how to buy and take these golden orbs of good fats.
Don’t worry about pharmaceutical-grade capsules
It’s reassuring to know that two major test of fish-oil supplements found no significant amounts of mercury in top-selling brands. That means that you don’t have to pay extra for pharmaceutical-grade fish oil: The stuff in the drugstore is fine. The one good reason to pay for pricier pharmaceutical capsules is that you can get all you need from fewer capsules (they’re more concentrated).
Decide on the dose, then find it on the label
Most of us could use 500 to 1,000 milligrams of supplement EPA and DHA per day, though some experts say a great way to up your omega-3 intake every day is to go for 2,000 to 3,000 milligrams. (Check with your doctor first if you take an anticoagulant). A single 1,000 milligram capsule contains about the amount of these two fats found in a 4-ounce serving of salmon. Since capsules vary in strength read the label to figure out how many you’ll need to reach your desired dose.
Don’t confuse fish oil with cod-liver oil
Fish oil is actually made from the bodies of fish, unlike cod-liver oil, which is made exclusively from – you guessed it – Fish livers. The danger: Cod-liver oil contains high concentrations of vitamin A; taking it in the same quantities recommended for fish oil can harm your kidneys.
I had been hearing a lot lately about krill oil lately. If you are unfamiliar with Krill, you can find them in the movie Finding Nemo. They are the fish first seen swimming away from a giant whale, and they all tell Marlin and Dory to swim away. (Yes, I learn many things from Disney movies!) I wanted to find out what was the difference between just plain fish oil and Krill oil. This is what I found out from www.consumerreports.org:
Both Fish oil and Krill oil supply Omega’s 3s, but there are differences. Both fish-oil pills and Krill-oil supplements supply healthful omega-3 fatty acids DHA and EPA. Krill oil comes from small crustaceans, not fatty fish, and typically contains more EPA. Krill oil’s omega-3s are linked to an antioxidant and other potentially beneficial substances called phospholipids. Krill oil in addition to the Heart health benefits as Fish Oil has been shown to also help people with arthritis by reducing pain, stiffness, loss of function, and inflammation. It has also shown to reduce PMS symptoms and painful menstruation much more than fish pills.
The only drawback to the Krill oil is it is typical more expensive. If you do purchase Krill oil make sure it states it is 100% Krill and not just a percentage with the rest being fish oil filler. I have found the best Krill oil HERE and the one I take every day.
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