This morning while I was taking my fish oil, I felt very grateful for this little capsule that’s made such a huge difference in my energy, moods and PMS symptoms. So today I am inspired to write about it, and share it with you.
Omega-3 fatty acids have great health benefits
Fish oil made from the tissue of oily fish has many health benefits. It contains important Omega-3 fatty acids, most notably eicosapentaenoic acid (EPA) and decosahexaenoic acid (DHA). These Omega-3 fatty acids are believed to have health benefits ranging from reducing the risk of heart attack and coronary heart disease to combating depression, bipolar disorder and schizophrenia.
Fatty acids help to ease PMS symptoms
Several studies also suggested the effectiveness of fish oil in easing PMS symptoms.
For example, this week the Journal of Reproductive Health published a study by researchers at a leading Brazilian University. The study found that taking capsules containing about 1 gram of a blended essential fatty acids produced a significant reduction in PMS symptoms. What’s more, women who took the supplements for six months saw a bigger benefit than those who took them for three months.
Sources of Omega-3 fatty acids
Since essential fatty acids are substances that are not produced by the human body, we can only get them from a diet that includes eggs, nuts, vegetable oils and fish, or from supplements.
Salmon, tuna, sardines and anchovies are the richest sources of Omega-3 fatty acids, making fish oil made from these fish the most desirable.
Another indication of quality is the ratio of EPA and DHA per capsule. The higher the EPA and DHA per capsule relative to the overall capsule size, the better. Moreover, you want to make sure that the fish oil is free of polychlorinated biphenyls (PCBs), dioxins, and heavy metals such as mercury.
Side effects and recommended doses
Fish oil has a blood-thinning effect that may increase the risks of bleeding, easy bruising and nose bleeds. So if you have special health concerns, please consult your doctor for the appropriate dosage.
Generally, doses of 3 mg or fewer of fish oil supplements per day produce little to no side effects. And the FDA recommends that an average healthy person should not take more than 3,000 mg of fish oil per day.
If you are new to fish oil, it may be a good idea to start slowly (taking 3 mg – 5 mg of fish oil per day) in order to see how your body feels and to ensure there are no adverse side effects or allergies.
Personally, I take two capsules of Nature Made Fish Oil 1200 mg per day. It has made a big difference in increasing and stabilizing my energy and moods.
More on the Study: Fatty acids can help ease PMS symptoms