Bilberry, vaccinium myrtillus is a deciduous, leafy, freely branched, perennial shrub native to northern areas of Europe, Asia, the northern United States, and Canada. Its name, bilberry is derived from the Danish word bollebar, “dark berry” as these berries are purple-black and coarsely wrinkled.
Fish oil is rich in omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), which are derived from fatty fish such as salmon and mackerel. These active forms of omega-3s support heart, brain, joint, and eye health. Available as liquids, capsules, or gummies, fish oil provides a convenient way to boost essential fat intake.
Omega-3 needs vary based on age, gender, and health. For instance, individuals with heart conditions may require higher amounts. It’s best to consult a healthcare provider for the appropriate dosage, as excessive intake can cause side effects.
The FDA has approved prescription omega-3 fatty acid medications specifically for treating triglyceride levels above 500mg/dL. According to published research, a daily dose of 4g of prescription omega-3 can reduce triglyceride levels by 20% to 30% in most individuals¹,².
Higher dietary intake and elevated blood levels of alpha-linolenic acid (ALA), EPA, and DHA are linked to a lower occurrence of atherosclerotic plaque, and slower progression of plaque buildup³,⁴. Study suggests taking EPA or DHA supplements after an acute coronary syndrome or in high doses can reduce the risk of heart disease and mortality⁵.
Omega-3 PUFAs are showed reduce the risk of chronic kidney disease (CKD) and help in support kidney function⁶,⁷. Study also showed long-term supplementation with 400mg/day of EPA-DHA may help improve kidney function in patients with history of myocardial infarction⁸.
Fish oil reduce inflammation by increasing “mediators” that regulate blood components⁹,¹⁰. A research in rheumatoid arthritis typically uses 1.5–7g of EPA + DHA daily (about 3.5g on average) over a period of 3–12 months may help slow the progression of arthritis and reduce its severity¹¹. Study also found that omega-3 and vitamin E supplements reduce menstrual pain, with the combination providing the most relief, offering a safer alternative to NSAIDs¹².
Studies suggest that omega-3 fatty acids in fish oil help reduce liver fat, improve liver function, and lower liver inflammation¹³,¹⁴. For instance, a systematic review and meta-analysis found that omega-3 supplementation improved liver fat content in NAFLD patients¹³.
A high-dose fish oil supplementation may help slow involuntary weight loss in cancer patients experiencing involuntary weight loss¹⁴,¹⁵. Research indicates that doses exceeding 2g per day of eicosapentaenoic acid (EPA), a type of omega-3 fatty acid found in fish oil, can stabilize weight loss and reduce lean tissue wasting in these patients¹⁴. EPA supplementation reversed a median weight loss of 2kg/month to a stable weight gain of 0.5kg after four weeks, maintained over 12 weeks¹⁵.
Fish oil supplements are generally safe when taken as recommended (up to 3g daily). May have mild adverse effects like nausea, bad breath, or a fishy aftertaste, which can be reduced by taking them with meals. High doses of omega-3 PUFAs may impair platelet function, potentially raising the risk of bleeding and haemorrhagic stroke ⁶.
There isn’t a specific recommendation for the exact amount of fish oil to take. However, guidelines exist for total omega-3 intake, including EPA and DHA. The recommended general daily intake (RDI) for combined EPA and DHA is 250–500mg¹⁸.
Avoid it if you’re allergic to fish or shellfish.
Potential interactions with drugs¹⁷:
Blood thinners: Fish oil may increase bleeding risk when combined with anticoagulants, antiplatelets, or similar herbs and supplements.
Anti-hypertensive medications: It might enhance the blood pressure-lowering effects of these drugs.
Contraceptives: Some contraceptives may reduce fish oil’s triglyceride-lowering benefits.
Orlistat: This weight-loss drug may decrease omega-3 absorption; take fish oil 2 hours apart.
Fish oil supplements are generally safe when taken as recommended (up to 3g daily). May have mild adverse effects like nausea, bad breath, or a fishy aftertaste, which can be reduced by taking them with meals. High doses of omega-3 PUFAs may impair platelet function, potentially raising the risk of bleeding and haemorrhagic stroke ⁶.
There isn’t a specific recommendation for the exact amount of fish oil to take. However, guidelines exist for total omega-3 intake, including EPA and DHA. The recommended general daily intake (RDI) for combined EPA and DHA is 250–500mg¹⁸.
Avoid it if you’re allergic to fish or shellfish.
Potential interactions with drugs¹⁷:
Blood thinners: Fish oil may increase bleeding risk when combined with anticoagulants, antiplatelets, or similar herbs and supplements.
Anti-hypertensive medications: It might enhance the blood pressure-lowering effects of these drugs.
Contraceptives: Some contraceptives may reduce fish oil’s triglyceride-lowering benefits.
Orlistat: This weight-loss drug may decrease omega-3 absorption; take fish oil 2 hours apart.
The material is prepared for informational purposes only and should not be construed as a piece of personal medical advice. Owing to each person’s varying health needs, a physician should be consulted before acting on any information provided in this material. Although every effort is made to ensure that this material is accurate, it is compiled for internal use only and should not be considered definitive. Neither VitaHealth nor its employees, or information providers shall be responsible or liable for any errors, inaccuracies, or other defects in the information contained in this publication.
Ziziphus jujuba is the scientific name for jujube or jujuba. It’s more commonly known as a red date, Chinese date, or Chinese Jujube. Ziziphus jujuba
Zeaxanthin is a yellow pigment that predominantly accumulates in the retina of the eyes and naturally occurred in plants such as marigold flower. The concentration
