Take a fish oil supplement
The best way to take liquid fish oil
Fish oil contains omega-3 fatty acids, which can help lower cholesterol and triglycerides, as well as lowering the risk of heart disease. According to the National Institutes of Health, fish oil may also help with "diabetes, asthma, developmental coordination, movement disorders, dyslexia, obesity, kidney disease, osteoporosis, certain pain and swelling-related conditions like psoriasis, and preventing weight loss caused by some cancer drugs." Speak Always check with your doctor before adding fish oil to your diet. Fish oil can thin your blood and cause bruising, bleeding, and strokes.
Take your liquid fish oil with food. Food will mask the fishy taste that is often still noticeable even with "unflavored" fish oils. Food can also help prevent "fish smoking" - a common side effect of ingesting fish oil. Many fish oil capsules have an enteric coating to prevent the fish from belching by dissolving in the intestines and not in the stomach. Liquid supplements don't have this coating.
Look for the amount of DHA and EPA in your fish oil supplement. There are many types of omega-3 fats, but the two with the most health benefits are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). One benefit of taking liquid fish oil instead of capsules is the higher concentration of EPA and DHA per dose. Typically, liquid fish oils contain 50 percent omega-3 fatty acids per dose, compared to capsules, which typically contain 30 percent omega-3 fatty acids per dose. The higher the omega-3 dose, the higher the amounts of EPA and DHA.
Choose a good quality fish oil supplement. The International Fish Oil Standards is an independent third-party testing facility that carefully monitors the quality control of fish oil. Because fish can contain mercury, PCBs, and other environmental toxins, choose a supplement that has been tested for purity by an independent laboratory.
Like most oils, fish oil can go rancid when exposed to heat or light. Store your fish oil in a cool, dark place and use it until the expiration date. It is safe to store liquid fish oil in the refrigerator.
The amount of omega-3 fatty acids that you need to add to your diet will depend on your individual health concerns. You may only need 1g to aid weight loss but up to 4g to lower triglycerides, according to MedlinePlus.
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