The Elixan Guide to Fish Oils
The Benefits of Fish Oil
In times gone by, people consumed much more fish than we do today. Mackerel, trout, herring, sardines, tuna, and salmon are all high in two kinds of valuable omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Since we now eat less fish than people did in the past, some doctors believe that most of us have a deficiency of omega-3 fatty acids in our cells.
This may explain the high incidence of several common modern ailments, including cardiovascular disease, stiff joints, poor blood circulation, and unhealthy skin.
Essential fatty acids (EFAs) appear to be required for the maintenance of optimal health but they cannot be synthesized by the body so they must be obtained from dietary sources. Fish oils are a rich source of omega-3 polyunsaturated fatty acids (ω-3 PUFAs), in particular, 2 Omega 3’s; eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
The fatty acid component of cells appears to differ considerably between different populations. People in Europe and the USA have low levels of omega-3 fatty acids in their cells and coronary heart disease is common.
Conversely, the Japanese and Greenland Eskimos have a much lower incidence of heart disease and their consumption of omega-3 fatty acids is very high.
Of course, other aspects of diet and lifestyle need to be taken into account, but science does appear to support the importance of regularly consuming Omega 3’s for optimal health.
The Scientifically Accepted Benefits of Fish Oil
Back in the 1970’s, two scientists made an interesting discovery – they found that Greenland Eskimos consumed a high-fat diet, yet had almost no incidence of cardiovascular disease. This observation simply didn’t fit with the medical theory at the time, which was that high fat = bad for your heart.
Further investigation revealed that the types of fats they consumed were very different from those that dominated the Western diet.
Eskimo diets centered around cold-water marine animals such as oily fish, which were rich in particular types of polyunsaturated fats known as Omega 3’s – namely EPA (Eicosapentaenoic Acid) & DHA (Docosahexaenoic Acid).
In contrast, sources of fat in the Western diet were mainly saturated types from meat and dairy products.
Now, around 40 years and many research studies later, we know that omega-3s can offer tremendous benefits for many different aspects of health. And whilst the Eskimos are able to maintain optimal intake from diet alone, this is much more of a challenge in the Western world.
Read on to find out why you need to make a priority of getting enough Omega 3 & whether this is best achieved through diet or supplementation.
Is Fish Oil Good For You?
To ensure good health it is essential that you obtain enough omega-3 fatty acids from your diet each day; yet if you are like most people you may not be getting as much as your body needs.
The average person in the United Kingdom consumes less than half the recommended amount of omega-3 from oily fish each day, and only 1 in 4 people consume any oily fish at all.
However, like vitamins and minerals, it is essential to your health and wellbeing that you get enough omega-3 each and every day.
Taking a daily fish oil supplement, naturally rich in omega-3, can support your heart, brain, joints, and skin and is a simple way to safeguard your health. However, not all fish oil supplements are created equal and when it comes to your health only the best will do:-)
Key Point: Omega 3’s are classed as essential, which means they cannot be synthesised by the body but must be regularly consumed via diet, supplements, or both.
Omega 3s are vital for many different aspects of health, including:
• Cardiovascular Function
• Brain Health
• Hair, Skin & Nails
• Mood Balance
• Weight Loss
• Hormonal Balance
• Immune Support
Symptoms of Omega 3 Deficiency:
• Dry, rough skin
• Dry eyes
• Frequent infections
• Poor memory
• Loss of hair or dandruff
• Excessive thirst
• Poor wound healing
• PMS or breast pain
• Cardiovascular health problems
• Joint pain or arthritis
• Inflammatory health problems such as eczema or arthritis
Is Fish Oil Good for Your Heart?
“Natural stable fish oil has been found to have very promising effects on health. Most interesting may be the effect on irregular heartbeats and the rate of sudden cardiac death,” says Professor Tom Saldeen, MD, PhD and author of ‘Fish Oil & Health’.
About half of all sudden cardiac deaths among younger and middle-aged people occur without any early symptoms. It is therefore especially important to know that a simple change in fat intake can help prevent these deaths.”
Stability is of huge significance when it comes to fish oils and even more so when related to heart health. In fact, research has shown adding stable fish oil to the diet of people suffering from high blood pressure has enabled some doctors to lower the doses of drugs prescribed for hypertension, thus apparently reducing the risk of side-effects from the drugs.
Stable fish oil has also been shown to help further reduce blood pressure and also alleviate some of the side effects associated with some of the drugs, e.g. raised blood lipids. And, stable fish oil was found also to increase vascular elasticity in elderly people and lower hypertension.
Fibrinogen, a blood protein, is an important risk factor for cardiovascular disease as it is one of the ingredients that makes up thrombi (clots). Studies have shown that stable fish oil helps to decrease the fibrinogen level in the blood, therefore reducing the risk of blood clots.
Fish Oils, Lipoprotein and Cardiovascular Health
Lipoprotein is one of the most important risk factors for heart disease. It has similar properties to LDL-cholesterol. Lipoprotein is responsible for thrombus (blood clot) formation and when levels are elevated the risk of myocardial infarction is markedly increased. When a stable fish oil was taken, lipoprotein decreased.
Fish Oils, Triglycerides and Fibrinogen
People suffering from myocardial infarction often have high blood levels of triglycerides (the main constituents of natural fats and oils), a major risk factor. Stable fish oil decreased the triglycerides markedly and to a far greater extent than ordinary fish oil. In fact, no other compound to date seems to be more effective in decreasing triglycerides.
Fish Oils and Cholesterol
In studies, subjects taking natural stable fish oil had reduced levels of LDL cholesterol (the ‘bad cholesterol” which is known to be a major risk factor for coronary heart disease), whilst levels of HDL cholesterol (the ‘good cholesterol’) were increased.
Fish Oils, Atherosclerosis and Cardiac Arrhythmias
Several studies have documented the beneficial effects of omega-3 fatty acids in helping to prevent the development of atherosclerosis and its major manifestation, Coronary Heart Disease.
Studies have also demonstrated that their use in patients with documented myocardial infarction reduces recurrent cardiac events.
It has been shown that stable fish oil prevents the development of atherosclerosis by changing the structure of LDL, and also decreases the development of blood clots and inflammation.
Stable fish oil decreases cardiac arrhythmias and it seems to be due to its direct action on the heart. It has been found that intake of fatty fish or natural stable fish oil reduces the total mortality and the mortality from heart disease by 29% after two years in men with previous myocardial infarction.
It has also been demonstrated that victims of sudden cardiac death have lower levels of omega-3 fatty acids and higher levels of saturated fatty acids in their arteries.
Fish Oils improve the elasticity in blood vessels which crucial for a healthy cardiovascular system as it allows for optimal blood flow around the body.
Fish Oil with COQ10
COQ10 is also called Ubiquinone, the name signifies ubiquitous which means it’s widespread throughout the body. Being widespread indicates its importance for the entire body. In fact, it’s believed EVERY cell in the body needs COQ10 and one of COQ10’s main roles is in energy production.
All energy is produced in the Mitochondria of your cells and COQ10 is used to transform your food into something called Adenosine Triphoshpate (ATP). ATP is the energy on which your body runs!
COQ10 is an antioxidant that protects the body from free radical damage. It also helps preserve Vitamin E which is a major antioxidant of cell membranes and cholesterol.
There is plenty of research on the benefits of COQ10 for heart function and the heart and liver contain the highest levels of COQ10 in the body.
Two key aspects relating to COQ10 are:
- It declines with age so if you are over 50 it’s particularly important to ensure your levels are maintained.
- If you are taking Statins then supplement with COQ10 as it appears that Statins inhibit the production of COQ10.
If you are over 50 then choose the Eskimo 3 Brainsharp product. This provides fantastic doses of Omega 3’s but also COQ10, Vitamin D, and Vitamin E.
The Eskimo 3 products are enriched and protected with Pufanox, an antioxidant mixture, for incredible freshness and stability meaning no fishy odour or aftertaste.
What does Fish Oil do for Brain Function?
Both EPA and DHA appear to be important for optimal brain health and reductions in depression.
A major reason for this may be that EPA and DHA are required for normal brain structure and function and constitute 60% of the solid mass of the brain. In fact, low levels of polyunsaturated fats have been linked to depression.
Healthy individuals as well as those with risk factors for cardiovascular disease should seriously consider supplementing their diet with stable fish oil. And, just like a multivitamin/mineral, the longer the product is taken, the greater the benefits.
Lowers Levels of Inflammation:
As you now know, fish oil contains EPA and DPA fatty acids. EPA is thought to have a key influence in reducing inflammation.
However, inflammation is not reduced quickly as when taking anti-inflammatory medication but Omega 3 fats affect and improve your inflammatory response over a period of time, around 3-6 months when regularly consuming Omega 3’s.
The Health Benefits of Fish Oil on Cognitive Function
Higher levels of DHA and EPA may help to protect against the development of dementia.
Omega-3 fish oils are essential for the structure and normal functioning of the brain and nervous system and have now been identified as an important therapeutic tool in the fight against global mental health deterioration.
Omega-3 fish oils may also have an important role to play in protecting the brain against oxidative stress and research suggests that fish oils may benefit memory, mild cognitive impairment, and dementia.
Inflammation contributes to neurodegenerative disease and omega-3 DHA supplementation can reduce markers of inflammation. Normal physiological changes to the brain with aging include depletion of long-chain omega-3 fatty acids and brains of Alzheimer’s Disease patients have been shown to have lower DHA levels.
Research shows that omega-3s may have an important role to play in protecting the brain against oxidative stress. In a 2017 placebo-controlled study published in Cardiovascular Psychiatry Neurology, 85 patients received either an omega-3 supplement or placebo for 12 weeks. Oxidative stress and omega-3 concentrations were analysed from fasting blood both at the start and end of the supplementation period. Results showed that omega-3 PUFA treatment may be more likely to improve immediate memory recall in patients with greater oxidative stress.
In the 2017 Women’s Health Initiative Memory Study (WHIMS), red blood cell DHA and EPA levels were assessed at baseline, and cognitive status was evaluated annually in a cohort of 6706 women aged >65 years. The researchers concluded that higher levels of DHA and EPA may help to protect against the development of dementia.
Is Fish Oil Good for Your Mental Health?
Deficiency in omega-3s and a high omega-6: omega-3 ratio have been implicated in a wide range of mental health disorders. The positive effects of omega-3s on depression may depend on their physiological prevalence in the human nervous system and their involvement in neurogenesis (the growth and development of nervous tissue) and neuroplasticity (the ability of the brain to form and reorganise synaptic connections, especially in response to learning or experience or following injury).
The most robust evidence to date is for mental health disorders related to mood and anxiety, in particular major depressive disorder.
Epidemiological studies show that dietary intake of omega-3s through fish consumption is inversely correlated with the prevalence of depression, thus suggesting that omega-3 PUFAs have a protective effect.
Depression and Fish Oils
Cross-sectional studies suggest that patients with mood disorders have a higher ratio of omega-6: omega-3 and lower levels of omega 3. In 2017, researchers tested the hypothesis that a high omega-6:omega-3 ratio indicates vulnerability to depression in a 7-year follow-up study of young individuals with an ultra-high risk (UHR) phenotype.
The researchers found that a higher omega-6: omega-3 ratio at baseline predicted mood disorders in UHR individuals over a 7-year follow-up.
This data provides the first prospective evidence that the omega-6: omega-3 ratio is associated with an increased risk for mood disorders in young people exhibiting a UHR phenotype.
A later 2018 systematic review and meta-analysis found that omega-3 fatty acids are effective in the treatment of elderly depressed patients. However, the benefits of omega-3 fatty acid supplementation were significant only in the elderly patients with mild to moderate depression.
Anxiety and Fish Oils
)The relationship between omega-3s and anxiety is also of scientific interest. In a randomised, double-blind, placebo-controlled trial, 68 medical students were given either an omega-3 supplement or a placebo for 12 weeks.
Results showed that omega-3 supplementation reduces inflammation and anxiety even among healthy young adults. The researchers concluded that omega-3s may have potential anxiolytic (a drug used to relieve anxiety) benefits for individuals, even without an anxiety disorder diagnosis.
Low Dietary Intake of Omega-3s is Inversely Correlated with the Prevalence of Depression
High levels or chronic levels of inflammation are linked to many of the modern diseases that are prevalent today. The Eskimo Brainsharp range also contains Omega 6 fatty acids along with Omega 3 fatty acids in the optimal dosage and ratio for the human body.
What is the Best Fish Oil for Healthy Skin?
Purity and stability are of paramount importance when choosing an Omega 3 Fish Oil.
Avoid being tempted by a more attractively priced product that may comprise purity and stability.
Omega-3 fatty acids help to keep the cell walls of deep-water ocean fish supple and fish oils have been shown to keep cells flexible in humans too, helping to maintain joint suppleness and skin and blood vessel elasticity – elasticity is of paramount importance for skin health to help maintain skin suppleness.
Flexibility in cell walls is crucial for healthy cells as cell flexibility allows nutrients and molecules such as water, oxygen, and CO2 to pass more easily. These are elements that are, of course, crucial for healthy skin.
There is also research showing that taking fish oil for Psoriasis may be of benefit in reducing symptoms.
Does Fish Oil help with Acne?
Some research has shown that 10 weeks of supplementation with Omega 3’s has shown to decrease acne lesions decreased significantly. This would most likely be due to the anti-inflammatory properties of Omega 3 Fish Oils.
Fish oils appear to benefit us in many ways and maybe good for skin, hair, and joint health.
Does Fish Oil Help with Weight Loss?
Fat is higher in calories than Carbohydrates and Protein. However, the importance is the type of fat you consume. But, of course, anything consumed in excess will lead to weight gain and potentially obesity.
However, different fats appear to have different properties, and often in today’s world, too much of our fat intake comes from dairy products and meat rather than from fish.
It is thought that stable fish fatty acids can actually increase the speed of certain chemical reactions in the body, burning fat to form carbon dioxide, water, and energy, which can bring about a decrease in body weight, particularly when they replace saturated fats in a diet.
Stable Fish Oil Does Not Increase Blood Sugar
Unlike many fish oils which are known to increase blood sugar, stable fish oil can be given to diabetics which is a major advantage as many diabetics do have an increased tendency to thrombus formation.
Patients with metabolic syndrome (characterised by abdominal obesity, high blood pressure, insulin resistance, increased blood sugar, increased triglycerides, low HDL-cholesterol, and raised LDL-cholesterol) may also benefit greatly from taking stable fish oil.
I usually recommend a Multivitamin, Omega 3 Fish Oil, and Probiotic for a healthy weight loss plan.
Does Fish Oil Help with Joint Pain?
As well as the benefits of stable fish oil on the cardiovascular system and mental health it has also shown some excellent results in treating joint disease by decreasing pain and tenderness.
It may take several months for the effects to appear and some people may need a larger dose than normal to obtain the best effect.
Natural anti-inflammatories do not have an immediate impact on pain signals, unlike medication. Natural approaches such as Omega 3 Fish Oils gradually impact immune responses over time, which is why Omega 3’s are required by the body daily or most days, to be continually effective.
If you suffer from joint pain then dietary and lifestyle changes are essential for improvements in your condition. For example, taking fish oil for knee pain may be of benefit but combined with a healthy diet and regular exercise the results should be magnified.
Rheumatoid arthritis – In an extensive literature review published in Lipids in Health and Disease, researchers analysed data on the role of omega-3 PUFAs in the autoimmune condition rheumatoid arthritis (RA) up to the end of March 2017.
The researchers concluded that omega-3s may be a useful therapeutic option to both prevent and treat many features of RA.
In a 2017 systematic literature review of omega-3 PUFAs and pain associated with RA, researchers analysed data from eighteen randomised controlled trials (RCTs) published between 1985 and 2013, and involving 1143 patients.
Results showed that omega-3 PUFAs may have a therapeutic role in decreasing pain associated with RA, with doses of 3 to 6g/d appearing to have a greater effect.
In a later 2018 systematic review and meta-analysis which included 20 randomised controlled trials (RCTs) and involved 1252 patients, researchers found that consumption of omega-3 fatty acids significantly improved eight RA disease-activity-related markers.
Osteo Arthritis – Research has also shown that the omega-3s EPA and DHA have not only anti-inflammatory properties, but also help to restore wound healing via specialised pro-resolving mediators (SPMs).
These SPMs promote the resolution of inflammation and may contribute to the beneficial effects of omega-3s in patients with arthritis.
A 2016 study compared SPMs in knee effusions and plasma of patients with arthritis taking omega-3s and plasma of healthy volunteers taking omega-3s.
Results showed that the synthesis of SPMs at the site of inflammation is an important mechanism by which omega-3s alleviate arthritis symptoms.
Purity and Stability and what to look for in Fish Oil
Eskimo®-3 Fish Oil
The Eskimo®-3 range provides omega-3 rich fish oils which are pure, fresh, safe, and effective, and are the ideal way to support the health of your whole family.
Pure and stable Omega-3 Fish Oil
The original unbeatable formula Nutri Advanced’s Eskimo®-3 represents the finest quality fish oil on the market, providing omega-3 rich oil of legendary purity, freshness, and stability from sustainable sources, and full traceability from fishing boat to finished oil.
A number of experimental and clinical studies on the beneficial effects of omega-3 fatty acids have been carried out by Professor Saldeen and his associates at the University of Uppsala, Sweden. Concluding evidence suggests that some ordinary fish oil preparations may, due to their instability, produce free radicals, which can be damaging to cardiovascular health.
From Professor Saldeen’s research, a stable fish oil has been developed in which omega-3 fatty acids have been combined with appropriate antioxidants to produce a more stable preparation that has more pronounced effects in humans.
As such, a stable fish oil has significant advantages over ordinary, commercially available fish oil preparations. An unpalatable taste or fishy odour distinguishes unstable fish oils from stable varieties, which have a neutral taste and are odourless.
In natural stable fish oil there is a maximal natural concentration of omega-3 fatty acids, stabilized by naturally present antioxidants which have been restored. Unfortunately, many people confuse fish oil, which is obtained from the body tissues of oily fish, with cod liver oil, which is obtained from the liver of cod.
Cod Liver Oil vs Fish Oil
Cod liver oil has a different taste and is primarily used for supplementation of vitamins A and D. There are also many fish oils on the market today which are not stable and therefore do not perform the functions associated with the stable fish oil research by Professor Saldeen.
Sustainability and Environmental Impact
Ongoing worries about over-fishing means that sustainability is an important factor to consider when choosing your omega-3 supplement too.
If you’re at all concerned about protecting our marine environment and resources for future generations, you can be reassured by Friends of the Sea certification when it comes to choosing your omega-3 supplement.
What exactly is a Friend of the Sea?
Friend of the Sea is a non-profit, non-government organization, which is now a major international certification project for products originating from sustainable fisheries. Any fishery wishing to receive certification must adhere to the strict criteria laid down by Friend of the Sea as follows:
✓ Target stock not to be over-exploited
✓ Fishery to generate a maximum of 8% discards
✓ No by-catch of endangered species
✓ No impact on the seabed
✓ Compliance with regulations
✓ Social accountability
✓ Gradual reduction of carbon footprint
How Many mg of Fish Oil per day should I take?
The Eskimo3 range has been designed to deliver optimal dosages of Omega 3 and Omega 6 fatty acids.
The Eskimo 3 oil or capsules contain approximately 1600mg of Omega 3:
740mg of EPA
460mg of DPA
The Eskimo Brainsharp range contains approximately 15oomg of Omega 3:
740mg of EPA
370mg of DPA
90mg of ALA
It also contains 560mg of Omega 6 from Evening Primrose Oil.
Is there a Best Time of Day to Take Fish Oil?
Not specifically no, the time of day won’t make any difference in terms of how your body absorbs the fish oil. Like most supplements, it’s creating the routine of taking it, I take mine with my breakfast.
Ultimately, the best time of day to take Fish Oil is when you are most likely to remember too!
Fish Oil for Children and the Best Fish Oil for ADHD
The links between omega-3 fatty acids and cognitive and developmental benefits in children are now firmly established. Back in 2005, the now famous Oxford-Durham study looked into the effects of fatty acid supplementation in children with developmental coordination disorder (DCD).
The 2005 placebo-controlled trial involved 117 children with DCD and was led by renowned Oxford University researcher, Dr Alex Richardson. The research was later highlighted by Professor Robert Winston in the BBC series Child of Our Time.
Dr Richardson and her team found that 3 months of supplementation with polyunsaturated fatty acids (PUFA) (80% fish oil and 20% evening primrose oil) compared to placebo, significantly improved reading and spelling abilities of the children. The omega-3 supplement was also associated with significant reductions in ADHD-related symptoms.
Over the years that have followed, much research has focused on how essential omega-3s are during the early years for brain, eye, and nervous system development.
Evidence suggests that a deficiency of omega-3 PUFAs and or a high omega-6: omega-3 ratio may play a role in the development of diverse childhood conditions such as autism and attention-deficit hyperactivity disorder (ADD/ADHD), childhood type 1 diabetes, childhood obesity, and recurrent ear infections.
Studies have shown that Omega-3 Fish Oils are abundant in the brain as well as in fatty fish and some experimental studies have found that intake of stable fish oil may enhance mental capacity as well as helping with such conditions as attention-deficit disorder in children, and post-partum depression.
As a preventative strategy, supplementation with fish oil during pregnancy may also reduce the risk of allergy in infants and later in life.
The omega-3 supplement was also associated with significant reductions in ADHD-related symptoms
A 2018 research analysis was carried out on omega-3 PUFA supplementation in mothers or infants (age < 2y).
Researchers reviewed and meta-analysed 38 randomised controlled trials (including a total of 5541 participants) and evaluated standardised measures of cognitive or visual development up to the age of 18.
Results showed that omega-3 supplementation improved childhood psychomotor, mental, and visual development.
Autism and ADHD
A 2018 systematic review and meta-analysis published in Neuropsychopharmacology found that children and adolescents with ADHD have a deficiency in omega-3 PUFA and supplementation monotherapy with Omega-3s improves clinical symptoms and cognitive performances.
These findings provide further support to the rationale for using omega-3 PUFAs as a treatment option for ADHD.
A recent review examined blood docosahexaenoic acid (DHA) or eicosapentaenoic acid (EPA) status in children with neuropsychiatric disorders.
Results showed that the majority of studies on attention deficit/hyperactivity disorder (ADHD) and autism found a significant decrease in DHA levels in patients versus healthy controls.
A 2017 meta-analysis of six trials showed that supplementation with omega-3 fatty acids improved hyperactivity, lethargy, and stereotypy in ASD patients.
Epilepsy in Children
Physicians in Sweden have for many years used stable fish oil in the treatment of children with severe epilepsy.
EPA and DHA have long been known to have anti-seizure effects. For example, a 6-year study involving 25 children aged between 1-18 years found a marked decrease in seizures when following a ketogenic diet and supplementing with 4-8 grams of stable fish oil daily.
Flaxseed Oil vs Fish Oil
Flaxseed oil is a plant source of Omega 3. I use Flaxseed powder on meals such as salads and omelets. I then also supplement several times a week with the Brainsharp product and also consume oily fish several times a week.
One major difference between Flaxseed Oil and Fish Oil is bioavailability i.e. how easily can the body use it. It’s thought Flaxseed oil needs to go through several conversion processes for the body to be able to use it which not everyone is capable of doing.
Of course, if you are vegan or vegetarian then Flaxseed oil is a great choice. If not, then Omega 3 Fish Oils would be your preferred choice over Flaxseed Oil due to the bio-availability of Fish Oil compared to Flaxseed Oil.
Burpless Fish Oil
The Eskimo 3 range is incredibly pure and stable which should hugely reduce any digestive reactions to the product. In all my years of using the products myself and with clients I’ve never had any complaints of burping with the Eskimo 3 range.
In a 2018 review, researchers found that dietary supplementation with omega-3 fatty acids rich in EPA during pregnancy or postpartum reduces some symptoms associated with depression. DHA supplementation in healthy pregnant women may also reduce the risk of post-partum depression.
Should I take Fish Oil During Pregnancy?
Supplementation of omega-3 PUFA during the prenatal period and pregnancy can affect both the health of the mother and child after birth.
Mothers who take omega-3 PUFA supplements during pregnancy lower the risk of premature birth, increase the length of pregnancy and birth weight, and can improve child neurological development.
Evidence also suggests omega-3 PUFA may help to prevent preeclampsia and postpartum depression although more research is needed.
Long-chain PUFAs are essential for infant neurodevelopment.
Researchers used data from 960 participants in the 2017 Mother’s and Children’s Environmental Health (MOCEH) Study and researchers found that both the maternal dietary ratio of omega-6: omega-3 PUFAs and ratio of linoleic acid: alpha linoleic acid intake were significantly associated with the mental and psychomotor development of infants at 6 months of age.
Therefore, maintaining a low ratio of omega-6: omega-3 PUFAs and linoleic acid: alpha linoleic acid is encouraged for women during pregnancy.
This would mean less, meat and dairy and more oily fish, nuts, and seeds.
Can I take Fish Oil while Breastfeeding?
Yes, just ensure you discuss it with your GP and ensure you choose a pure and highly stable product such as one from the Eskimo 3 Range!