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  Eight major benefits of fish oil and when to take it, side effects and dosage precautions
  Fish oil has the effect of lowering blood pressure and blood lipids, is rich in Omega-3 fatty acids, and is a healthy food with many benefits. This article will introduce the benefits of fish oil, the best time to consume it, how to choose the concentration, the side effects and precautions, so that you can understand it all at once.
  #Fish oil ingredients
  The most important component of fish oil is Omega-3 fatty acids, which are mainly composed of EPA and DHA. These ingredients are synthesized slowly in the human body and are particularly suitable for supplementation during pregnancy and infancy. Taking EPA and DHA together is more effective and has many benefits for the body.
  - **EPA**: helps metabolism, lowers triglycerides, and has anti-coagulant effects.
  - **DHA**: It promotes brain nerves, protects eyes and increases concentration.
  Fish Oil Benefits
  Fish oil has certain effects in the prevention and treatment of cardiovascular diseases, including reducing the risk of irregular heart rhythm, sudden death, blood pressure and arteriosclerosis, and has anti-thrombotic and anti-inflammatory effects. In addition, it can effectively lower triglycerides.
  #The Mayo Clinic in the United States lists the benefits of fish oil:
  1. **Reduce triglycerides**: EPA and DHA can reduce the synthesis of triglycerides in the liver and increase lipoprotein lipase in plasma.
  2. **Lower blood pressure**: Studies have shown that Omega-3 can reduce the systolic blood pressure of hypertensive patients by an average of 4.5 mmHg.
  3. **Reduce blood coagulation**: EPA in fish oil can inhibit platelet aggregation and activate the relaxing factors of vascular endothelial cells.
  4. **Reduce the risk of stroke and heart failure**: EPA can accelerate cholesterol metabolism, help regulate blood lipids and cholesterol, and reduce the risk of cardiovascular disease.
  5. **Reduces heart arrhythmias**: Omega-3 may prevent heart arrhythmias caused by atrial fibrillation.
  6. **Protect your eyes**: DHA combined with lutein in fish oil helps with daily eye care.
  7. **Maintain a good mood**: Studies have shown that EPA has a positive effect on mood, especially products with pure EPA or a content of more than 60%.
  8. **Promote metabolism and improve concentration**: Omega-3 is an essential fatty acid for the human body that can help improve metabolism and physical fitness.
  Recommended intake of fish oil
  It is recommended to take fish oil after meals for optimal absorption. The safe dose for an average adult should be controlled within a total of EPA and DHA not exceeding 2 grams per day. If a higher dose is required, professional guidance from a clinical physician should be sought.
  Time to take fish oil: in the morning or in the evening?
  There is no consensus on the best time to take fish oil, but taking it with a meal can improve absorption, especially when taken with oily foods.
  Five groups that cannot consume fish oil
  The following groups should avoid taking fish oil to avoid adverse reactions:
  1. **People who are allergic to fish or shrimp**: may cause urticaria or skin redness and swelling.
  2. **People with abnormal coagulation function**: Fish oil may prolong bleeding time.
  3. **Pregnant women over 30 weeks of pregnancy**: It is recommended to discuss with a physician before deciding whether to take supplements.
  4. **Those preparing for surgery**: Stop taking fish oil two weeks before surgery.
  5. **People taking antihypertensive drugs**: Fish oil may have a synergistic effect with antihypertensive drugs.
  What foods should not be taken with fish oil?
  Since fish oil has anticoagulant function, it is recommended to avoid taking it with the following foods and medicines:
  - **Calcium**: May affect the absorption of fish oil recommendation and cause gastrointestinal discomfort.
  - **High dose fiber**: will bind fatty acids and be excreted from the body, reducing the effect.
  - **Specific drugs**: such as aspirin, anticoagulants, birth control pills, diet pills, etc., need to be used after consulting with medical personnel.
  Side Effects of Fish Oil
  Taking fish oil may cause heartburn, bloating, diarrhea, nausea, vomiting and other discomforts. It is recommended to take it after meals to reduce side effects. If in doubt, consult your doctor.
  Which health supplements can be taken together for better results?
  Fish oil can be taken with the following health supplements:
  - **Vitamin C**: Water-soluble, suitable for taking with meals.
  - **Vitamin B**: Water-soluble, take with meals.
  - **Vitamin D**, **Vitamin E**: Fat-soluble, best taken with fish oil.
  - **Lutein**: Fat-soluble, taking it with fish oil can increase the absorption rate.
  Fish Oil Buying Guide: Four Principles
  1. **Heavy metal and plasticizer control**: Give priority to fish oil extracted from small fish.
  2. **Concentration check**: Choose products with a combined EPA and DHA concentration of more than 84%.
  3. **Stability**: The oxidation index of the product should meet the standards to ensure quality.
  4. **Certification marks and inspection reports**: Choose products with international certification marks and original factory inspection reports.
  Based on this knowledge, timely and reasonable supplementation of fish oil can bring a variety of health benefits, but you also need to pay attention to the dosage and contraindications, and choose the right product to truly achieve the best effect of fish oil.
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