What vitamins are contained in fish oil?
Fish oil is a mixture of fatty acid glycerides. The product contains several vitamins in various proportions:
- vitamin A, which has, among other things, antioxidant properties necessary for the growth of tooth and bone enamel, the normal functioning of the respiratory and digestive systems, for the regeneration of skin, mucous membranes, hair, improvement of blood circulation and metabolism;
- vitamin D, which maintains healthy bones and teeth, the nervous system, ensures the penetration of calcium and phosphorus into cells, prevents seizures, and is an antioxidant that slows down aging. Experts call vitamin D deficiency one of the reasons for the development of diabetes and asthma, calcium metabolism disorders;
- vitamin E, responsible for reproductive function and accelerating metabolism.
The preparation also contains other vitamins, but in very small quantities.
Research on the effects of fish oil consumption on long-term health
So, we have come to the point where we started the article - why are there so many recommendations for consuming fish oil and are they justified? Let's figure it out using, as is customary, Pubmed.
As usual in medicine, the situation is confusing. When I started the research, I thought: “Well, then everything will be clear, fish oil has been taken as a supplement for more than 120 years, I’ll quickly go through the articles and studies and that’s it, I’m done.” However, it turned out the other way around - the material did not fit into one article, plus, based on modern research, a clear conclusion cannot be made that taking fish oil to improve brain function cannot be made.
What is the problem? As I understand it:
- The situation has changed - we have begun to live longer in the last 30-40 years and new research is required.
- The studies were conducted in different countries with different dietary patterns and different environmental conditions (pollution, sun, climate). For example, in Japan they eat a lot of fish, but in the USA they eat little.
- Studies are conducted on different numbers of people and different age groups.
Therefore, we will immediately limit ourselves to the fact that we are interested in prolonging the life of middle-aged and elderly people + brain function. We do not consider the effect on children or pregnant women at all.
Before the articles, we published research in our VKontakte and Telegram channels, here we will briefly summarize the main ones:
The first group of studies is cardiovascular disease and fish oil
To prolong life we need to reduce the likelihood of our death from various diseases. Cardiovascular is still the No. 1 cause of death.
- A 2007 study in Japan on 18,645 patients over 5 years. Effects of EPA (eicosapentaenoic acid) on coronary events (sudden death, myocardial infarction, progression of angina, etc.) in patients with hypercholesterolemia. Hypercholesterolemia (increased levels of cholesterol in the blood) Some patients took 1800 mg of EPA daily + statins, others only statins. In the EPA group, the number of coronary events decreased by 19%, and in the statin-only group by 10.7%. The researchers' conclusions are that treatment with EPA appears very promising for the prevention of coronary events. They also note that the beneficial effects of EPA could come from many biological effects that lead to attenuation of thrombosis, arrhythmia, and reduction of triglycerides. https://vk.com/wall-164795292_64
- The article “Omega-3 and cardiovascular disease: are there any positive effects from taking it?”
This review article was written by three American doctors in 2016. It reviews research and recommendations for fish oil supplementation over time and finds that early clinical trials showed that taking omega-3 polyunsaturated fatty acids in fish oil reduced deaths from cardiovascular disease.
Therefore, in the early 2000s there were recommendations to take them to reduce the risk of these diseases. However, in the last 6 years, studies have not shown such results and, therefore, these recommendations for reducing cardiovascular disease are questionable.
It further notes that research is underway right now that should provide clarity. (see below).
The second group of studies is the brain and cognitive functions
Already at the age of 30, the brain begins to physically decrease in size (see graph here) + the likelihood of various cognitive impairments increases.
Today, by the age of 80+, the likelihood of various brain disorders is prohibitively high. For example, data for 2021 USA, on the main, but not the only disease - Alzheimer's.
Therefore, timely, reasonable adjustment of lifestyle to reduce the risk of these diseases is very important for everyone, and especially for geeks and lifext technologies.
- 2010 Study - Positive effects of docosahexaenoic acid (DHA) on cognitive performance with age-related decline
The results of the study were published in the journal Alzheimer's & Dementia, Impact factor is 9.478, No. 231 in the ranking, the study itself is registered on Clinicaltrials.gov
Half of 485 people over 55 years of age took 900 mg of DHA per day, and half took placebo, for 24 weeks. Before the start of treatment and after 24 weeks, participants completed a test on learning parameters and episodic memory.
As a result, the group taking DHA showed improvements and, as the researchers write, the results support the benefits of taking DHA for improving cognitive function.
- Randomized, placebo-controlled trial “Effects of long-term Omega-3 supplementation with (and without) a multidomain intervention in older adults with memory complaints.”
The results of the study were published in the journal Lancet Neurology, the Impact factor is 26.56, No. 36 in the ranking. The study showed no significant difference in either group. The authors note that this study reinforces two previous ones in that at ages over 65, taking Omega-3 supplements to prevent cognitive impairment does not work.
- Randomized, double simulation study “Effects of Omega-3 supplementation on cognitive function in older adults.”
The results of the study were published in The American journal of clinical nutrition, Impact factor is 6.926, No. 412 in the ranking.
867 participants, without cognitive impairment, age 70-79 years, took:
- half 500mg DKG + 200mg
- the other half is placebo, olive oil.
The study lasted 24 months. As a result, the participants who took EPA-DHA had increased blood levels. However, cognitive ability tests showed no difference between the two control groups. Mortality and disease rates were approximately the same in both groups.
- Review from a scientist from Sweden, Phd. Uppsala University “Nutrition and Omega-3 supplementation for the prevention or treatment of cognitive impairment in older people - what's the news?”
The results of the study were published in the journal Current Opinion in Clinical Nutrition and Metabolic Care, Impact factor is 4.023, No. 1236 in the ranking.
The author reviews clinical studies and meta-analyses for 2015-2016. Some of the studies reviewed show that there is no improvement with Omega-3 or fish. And the other part is the opposite, which is. And the third is that improvements only occur when taking fish 2-3 times a week, but not supplements.
As a conclusion, he writes that healthy people may receive preventative benefits from eating fish or taking supplements, but this requires more research, which is underway right now.
RESULT. As we see here, there is also no 100% clarity.
Does Omega 3 contain vitamins?
The information that Omega-3 contains vitamins is deliberately false, since these are fundamentally different substances. Omega-3s are polyunsaturated acids, the most important of which are docosahexaenoic acid and eicosapentaenoic acid, found in fish oil.
Omega-3 acids are precursors of tsikoines and eicosanoids (hormone-like substances that transmit information between cells). In addition, they provide control over the reproductive, cardiovascular and immune systems, thus affecting the entire body.
Omega-3 polyunsaturated acids have the following positive effects:
- help reduce blood clotting;
- help normalize blood pressure;
- improve the supply of oxygen to the muscles, which promotes endurance;
- ensure proper functioning of the brain;
- promote weight loss;
- reduce the risk of pathologies of the cardiovascular system;
- provide the production of prostaglandins, which have anti-inflammatory properties;
Omega-3 polyunsaturated fatty acids are necessary for the human body to function normally. The human body cannot synthesize these compounds.
