Salmon oil is a fish-sourced supplement that has been shown to aid heart health, among numerous other benefits.
Salmon Oil
Salmon oil is a dietary supplement that comes in both capsule and liquid form. According to a research report published in The American Journal of Clinical Nutrition, salmon oil provides the body with over 80% of the recommended daily intake of omega-3 fatty acids – eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), in particular. It is commonly taken to aid cardiovascular health, although it also has other potential health benefits. Taking salmon oil can be a good way to ensure that you are getting enough omega-3 acids into your daily diet, without having to eat fish! [1]
Salmon Oil Health Benefits
The omega-3 fatty acids found in salmon oil are thought to be vital for physical health. The potential health benefits of omega-3 fatty acids include:
Pills are an easy way to take fish oil. Photo Credit: Shutterstock
Serving Size : Nutrient Value Energy 902 Energy [kJ] 3774 Total lipid (fat) [g] 100 Fatty acids, total saturated [g] 19.87 14:0 [g] 3.28 16:0 [g] 9.84 18:0 [g] 4.25 Fatty acids, total monounsaturated [g] 29.04 16:1 [g] 4.82 18:1 [g] 16.98 20:1 [g] 3.86 22:1 [g] 3.38 Fatty acids, total polyunsaturated [g] 40.32 18:2 [g] 1.54 18:3 [g] 1.06 18:4 [g] 2.8 20:4 [g] 0.68 20:5 n-3 (EPA) [g] 13.02 22:5 n-3 (DPA) [g] 2.99 22:6 n-3 (DHA) [g] 18.23 Cholesterol [mg] 485 Sources include : USDA [2]
Maintaining Cardiovascular Health
Salmon oil maintains cardiovascular health in a number of ways. A study published in the Official Journal of the American Heart Association states that omega-3 helps to slow down the build-up of plaque in the arteries, fight against inflammation in the body, and help keep the blood vessels healthy. All these things help to lower the chances of heart attack, heart disease, and stroke. [3]
Breaking Down Fats
Omega-3 fatty acids like DHA and EPA in the salmon oil help to break down triglycerides, which are fats in the body that can increase the risk of stroke and heart disease.
Lowering Blood Pressure
The breakdown of triglycerides can help lower the body’s blood pressure, which in turn can reduce the risk of atherosclerosis, heart attack, and stroke.
Promoting Development
According to a research report published in The American Journal of Clinical Nutrition, consuming an equal balance of omega-3 and omega-6 fatty acids is critical for normal development and homeostasis. [4]
Ease Arthritis Symptoms
As omega-3 fatty acids help fight against inflammation in the body by suppressing inflammatory genes, it is thought that they may also help ease the symptoms of arthritis and related chronic diseases according to a study published by L.G. Darlington, Institute of Biomedical and Life Sciences, West Medical Building, University of Glasgow, Glasgow. [5]
Improving Brain Health
It has long been thought that omega-3 fatty acids play a role in maintaining optimal brain health by keeping up the DHA levels in the brain. Studies are still ongoing, but it is believed that DHA levels might affect our communication ability and our mood. Salmon oil could, therefore, be a useful addition to prescribed anti-depressants in combating depression, as well as a brain-boosting supplement for people as they get older and are more susceptible to conditions like Alzheimer’s and dementia. [6]
Side Effects and Considerations
Despite all of the good things explained above, it is important to consider the potential side effects of taking salmon oil, including the following:
- Fishy breath and taste
- Nausea
- Unsettled stomach
- Loose bowel movements
Do not exceed the daily recommended amount of 3 grams of fish oil. Excessive levels of omega-3 fatty acids in the body can increase the risk of bleeding and might affect blood sugar levels. Do not take this supplement if you have any fish allergies and consult a medical professional before you take salmon oil if you are on any other medications. It is also worth considering the levels of mercury and other environmental toxins that are often present in fish such as salmon, so always acquire your salmon oil supplements from a reputable source.
