Omega-3 fatty acids are nutrients that assist in maintaining a healthy body. They're necessary for various functions in the body and assist in keeping your heart, brain, blood vessels and immune system working correctly. While they are essential for all people, some fish oil benefits for men may be surprising.
What is Fish Oil?
Fish oil comes from the fat found in the tissue of various types of fatty fish, including mackerel, salmon, tuna, herring, anchovies and trout. It is rich in two omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). The third of the omega 3s is alpha-linolenic acid (ALA) and comes from seeds, nuts and plant oils.
Fish oil contains omega-3 polyunsaturated fatty acids (PUFAs) that are essential for health, but the body can't make them independently. (1) While we can get it through our diets by eating oily fish, supplementation may be necessary for people who don't eat fish.
Fish Oil Benefits for Men's Health
Omega-3s play a vital role in many mechanisms that make the body run efficiently, such as controlling blood glucose, preventing blood clotting and lowering inflammation, which can reduce the risk of high blood pressure, cardiovascular disease, dementia, arthritis and type 2 diabetes.
The Remarkable Cardiovascular Benefits of Fish Oil for Men
One of the leading fish oil benefits for men is how it supports heart health. As the world's leading cause of death, (2) the risk of heart disease can be significantly reduced by eating sufficient amounts of fish or getting omega-3s through supplementation. (3)(4) Fish oil benefits for heart health include:
- Reduced blood pressure. Fish oil helps lower blood pressure in adults with elevated levels. (5)(6)
- Improved cholesterol levels. It increases HDL (good) cholesterol and reduces LDL (bad) cholesterol levels. (7)(8)
- Decreased triglyceride levels. Fish oils help lower triglycerides. (9)(10)
- Plaque prevention. Fish oil helps prevent plaque that causes hardened arteries and stabilizes it for those with arterial plaque. (11)
Cognitive Enhancement: How Fish Oil Benefits Men's Brain Health
The act of aging has various effects on slowing brain function and increasing risks of dementia and Alzheimer's disease. According to studies (12), Eating fish rich in omega-3 fatty acids helps to slow the decline and may improve memory. (13)
Maintaining cognitive function is essential for men of all ages. Omega-3 fatty acids, particularly docosahexaenoic acid (DHA), are vital for brain health. Omega-3s may help improve memory and concentration and prevent age-related cognitive decline. Fish oil benefits mental health in men. This can mean better decision-making, problem-solving, and overall mental sharpness for men.
Reduce Inflammation
Inflammation is our body's way of fighting disease and infection and allowing our bodies to heal. But when we have chronic inflammation, we can experience health issues such as heart disease, diabetes, obesity and additional health conditions. (14)(15)
The anti-inflammatory properties in fish oil help reduce chronic inflammation, joint pain and stiffness due to arthritis.
Optimizing Athletic Performance: Fish Oil Benefits for Active Men
For active men, omega-3 fish oil can enhance athletic performance. It can reduce exercise-induced inflammation and muscle soreness, contributing to quicker recovery after workouts. This can be particularly valuable for men who engage in regular physical activities or sports.
Sexual Health
When blood vessels narrow, it restricts blood flow, making it more difficult for men to get an erection. Studies (16) have shown that omega-3 fatty acids may improve erections by opening blood vessels.
In another study (17), the male participants had higher semen volume and quality along with healthier follicle-stimulating and luteinizing hormones, the two essential hormones that control the production of sperm.
Fish Oil Benefits Men's Prostate Health
Prostate issues, including prostate cancer, are common in men. While more research is needed, some studies suggest that omega-3 fatty acids may reduce prostate cancer risk. Additionally, fish oil can alleviate benign prostatic hyperplasia (BPH) symptoms, a non-cancerous prostate condition that often affects older men. However, after recent reports, there are mixed messages about fish oil potentially causing prostate cancer.
The relationship between fish oil and prostate cancer is a topic of ongoing research, and findings are mixed. Some studies have suggested a potential association between a high intake of omega-3 fatty acids (found in fish oil) and an increased risk of prostate cancer. In contrast, others found no significant link or even a protective effect.
It's important to note that the research is inconclusive, and more studies are needed to establish a clear connection between fish oil and prostate cancer. Factors like the source of omega-3 fatty acids (dietary sources vs. supplements), dosage, and individual variations may all play a role.
Fish Oils Benefits Men's Mental Health
Depression can be debilitating, and while many factors can play a part, research suggests that lower omega-3 fatty acids may play a role. (18) According to a study of 23 people (19), omega-3 supplements showed improvement in symptoms in just 3 weeks.
Can Omega-3 Help Improve Testosterone Levels?
One of the most important hormones for men's health is testosterone. It's vital for the development of masculine characteristics, including muscles, bone density and sex organs,
As men age, testosterone levels begin to decline, affecting their health in various ways, including reduced testosterone production. According to a study, (20) men who took fish oil increased testosterone levels, possibly due to reduced inflammation in the testes, leading to improved production.
How to Increase Omega-3s?
Increasing omega-3s can be done through foods high in omega-3 fatty acids or, if necessary, supplements. To increase DHA and EPA, include one or more of these sources of omega-3s:
- Salmon
- Mackerel
- Tuna
- Trout
- Sardines
- Herring
- Oysters
- Clams
- Mussels
- Eggs
Sources of ALA include:
- Soybeans & soybean oil
- Chia seeds
- Flax seeds
- Hemp seeds
- Walnuts
- Canola oil
Taking fish oil supplements is a good idea for people who don't eat enough fish or suitable types of fish. You can choose plant-based or animal-based omega-3 supplements, depending on your preference.
Are There Any Risks to Taking Fish Oil Supplements?
If you're considering including fish oil in your diet, it's essential to talk with your medical practitioner and assess any possible risks. According to research, although an omega-3-rich diet is beneficial for various health issues, there can also be risks associated with it, which can include:
- Acid reflux.
Symptoms of acid reflux can occur in some people taking fish oil supplements, including heartburn, belching, and stomach issues, possibly due to the high-fat content, which can often trigger symptoms. (21) Taking it with food or trying a smaller dose may help to fix the problem.
- Toxic levels of vitamin A.
Many omega-3 supplements can be high in vitamin A, which can be toxic when ingested too much. Symptoms include nausea, dizziness, skin irritation and joint pain. (22) When you use supplements, it's essential to know how much vitamin A is in the supplement and follow dosage instructions.
- Sleep.
According to a study (23), fish oil supplements can interfere with sleep quality and contribute to insomnia for some people with a history of anxiety and depression.
Fish oil supplements can also cause some side effects for some people. They can include:
- Unpleasant taste
- Bad breath
- Nausea
- Diarrhea
- Excess gas
Omega-3: How Much is Too Much?
While recommended doses can vary, generally, it's advised to take between 250 and 500 milligrams or 2 servings of fatty fish per week. (24) A 1000-mg fish oil supplement typically contains 250 mg of EPA and DHA combined.
Conclusion: Unleashing the Benefits of Fish Oil for Men's Health
Omega-3s are an essential nutrient for health, so it's important to be sure you're getting enough. Eating about 2 servings a week of fatty fish or taking a recommended dose of fish oil supplements should be enough. While getting adequate amounts is vital for all people, there are additional benefits for men, including increasing fertility.
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