2015-2020 年美国人膳食指南Dietary Guidelines for Americans (DGA) 建议，一般人群每周应食用约 8 盎司的各种海鲜，平均每天摄入约 250 毫克的(EPA) 和 (DHA)，孕妇和哺乳期妇女则应增加摄入量。 Show 所以，作为人体所需的膳食补充剂，只要在没有严重不良反应，如过敏等情况下，可以每天食用。 鱼油什么时候服用？因为鱼油或Omega-3是脂肪性膳食补充剂，所以可以和餐食一同服用，以加强吸收效果。 鱼油副作用有哪些？目前，并没有大量的服用鱼油过量导致的严重不良反应，1% 到 10% 的人有最常见的副作用，包括嗳气、消化不良、恶心、腹胀、腹痛、便秘、腹泻、胀气、胃酸倒流和呕吐[29]。 对海鲜过敏的人群有可能在食用鱼油或鱼油补充剂后出现过敏现象，但目前没有大量数据来证实他们之间的必然性，所以建议对海鲜过敏的人群谨慎补充鱼油或鱼油补充剂。 鱼油与一些药物可能存在互相作用[30]：
鱼油与维生素能一起服用吗？目前没有明确的鱼油与维生素相互作用的研究报告，并且很多天然食物如磷虾中，鱼油中本身就含有多种维生素，所以在没有不良反应的情况下，可以同时服用，或在计划混合服用前，咨询专业的医疗人员。 鱼油与钙、镁补充剂能一起服用吗？同维生素一样，目前没有鱼油和矿物质的相互作用研究报告，天然食物如海藻中，鱼油中的活性成分就和矿物质共同存在，所以在没有不良反应的情况下，可以同时服用，或在计划混合服用前咨询专业的医疗人员。 鱼油推荐1. GNC鱼油胶囊 Affiliate Link GNC鱼油胶囊取材自野生深海鱼类，包括鳀鱼、鲭鱼、沙丁鱼、胡瓜鱼、金枪鱼和鳕鱼，提供三倍强度的 OMEGA-3 鱼油，每粒含有1000 毫克 EPA 和 DHA，有助于维持正常范围内的正常血压和正常、健康的甘油三酯水平，并可促进关节、心脏、皮肤、大脑和眼睛健康。每天服用两粒胶囊。 2. Sports Research鱼油胶囊Affiliate Link Sports Research鱼油胶囊每粒含有至少 1037 毫克来自野生捕捞的阿拉斯加狭鳕鱼的 Omega-3 脂肪酸，提供必需的脂肪酸 EPA + DHA，有助于整体健康。或非转基因认证，是鼠疫友好型和 IFOS 5 星级认证鱼油，并通过了海洋管理委员会 (MSC) 的可持续和可追溯认证 3. Nordic Naturals 鱼油胶囊Affiliate Link Nordic Naturals作为美国销量第一的 omega-3 鱼油品牌，可为身心提供高强度支持。每份含有 1,280 毫克 omega-3，高于其他 omega-3 产品，以较小的份量提供更多的健康益处，获得世界各地医生和研究人员的推荐。 4. Dr. Tobias鱼油胶囊Affiliate Link Dr. Tobias鱼油胶囊每粒胶囊可提供 1400 毫克 Omega-3 脂肪酸，由新鲜、野生捕获的鱼制成，使用分子蒸馏精制技术以保持每粒胶囊的纯度，EPA与DHA的完美比例有助于身体更好地吸收Omega-3。使用的肠溶包衣可更好地被吸收，靶向释放提高吸收率，同时不会留下鱼腥味。 5. Nature Made鱼油胶囊Affiliate Link Nature Made鱼油胶囊每份提供 2000 毫克鱼油，是天然鱼油的有效替代食品，为身体提供有益心脏健康的 omega-3 脂肪酸。所有原料经过净化处理以去除去汞和其他污染物。成人每天服用 2 粒软胶囊，随餐服用。获众多药剂师推荐。 6. Nature’s Bounty鱼油胶囊Affiliate Link Nature’s Bounty 鱼油胶囊每粒含有 360 毫克 Omega-3，有助于维护心血管和循环系统的健康，将甘油三酯水平维持在正常范围内，降低冠心病等疾病的患病风险。配合无味涂层，减少口腔内和打嗝中的鱼腥味。 7. Arazo Nutrition鱼油胶囊Affiliate Link Arazo Nutrition鱼油胶囊为美国制造， EPA 和 DHA 含量高于其他品牌，总共含有 2,250 毫克Omega- 3 脂肪酸。原料来自新鲜、富含Omega-3的深海鱼，采用在低温环境下的分子蒸馏技术进行纯化，以去除所有重金属、汞和 PCB等杂质，在美国 GMP 认证的设施中制造，并通过重金属进行纯度测试。获得可持续和可追溯；Marin Trust、海洋之友和 Dolphin Safe 的三重认证。 8. Viva Naturals 鱼油胶囊Affiliate Link Viva Naturals 鱼油胶囊超越了普通鱼油胶囊所能提供的量，提供 1,400 毫克 EPA 和 480 毫克 DHA，为身体提供所需的营养支持，包括脑功能、心脏健康、眼睛健康和皮肤等等。所有原料采用负责任的捕捞方式进行野生捕捞，具有最高的质量和标准，并经过第三方测试以确保卓越的纯度和安全性。 参考文献[1] Jennifer A Fleming, Penny M Kris-Etherton. The evidence for α-linolenic acid and cardiovascular disease benefits: Comparisons with eicosapentaenoic acid and docosahexaenoic acid. Adv Nutr. 2014 Nov. [2] Chenchen Wang, William S Harris, Mei Chung, Alice H Lichtenstein, Ethan M Balk, Bruce Kupelnick, Harmon S Jordan, Joseph Lau. n-3 Fatty acids from fish or fish-oil supplements, but not alpha-linolenic acid, benefit cardiovascular disease outcomes in primary- and secondary-prevention studies: a systematic review. Am J Clin Nutr. 2006 Jul. [3] D Kromhout, E B Bosschieter, C de Lezenne Coulander. The inverse relation between fish consumption and 20-year mortality from coronary heart disease. N Engl J Med. 1985 May. [4] Guy D Eslick , Peter R C Howe, Caroline Smith, Ros Priest, Alan Bensoussan. Benefits of fish oil supplementation in hyperlipidemia: a systematic review and meta-analysis. Int J Cardiol. 2009 Jul. [5] M C Morris, F Sacks, B Rosner. Does fish oil lower blood pressure? A meta-analysis of controlled trials. Circulation. 1993 Aug. [6] Frank Thies, Jennifer M C Garry, Parveen Yaqoob, Kittipan Rerkasem, Jennifer Williams, Cliff P Shearman, Patrick J Gallagher, Philip C Calder, Robert F Grimble. Association of n-3 polyunsaturated fatty acids with stability of atherosclerotic plaques: a randomised controlled trial. Lancet. 2003 Feb. [7] Alexander Leaf, Christine M Albert, Mark Josephson, David Steinhaus, Jeffrey Kluger, Jing X Kang, Benjamin Cox, Hui Zhang, David Schoenfeld, Fatty Acid Antiarrhythmia Trial Investigators. Prevention of fatal arrhythmias in high-risk subjects by fish oil n-3 fatty acid intake. Circulation. 2005 Nov. [8] A P Simopoulos. Omega-3 fatty acids in health and disease and in growth and development. Am J Clin Nutr. 1991 Sep. [9] Richard P Bazinet, Sophie Layé. Polyunsaturated fatty acids and their metabolites in brain function and disease. Nat Rev Neurosci. 2014. [10] Timothy Dinan, Lee Siggins, Paul Scully, Sinead O’Brien, Paul Ross, Catherine Stanton. Investigating the inflammatory phenotype of major depression: focus on cytokines and polyunsaturated fatty acids. J Psychiatr Res. 2009 Jan. [11] M Maes, A Christophe, J Delanghe, C Altamura, H Neels, H Y Meltzer. Lowered omega3 polyunsaturated fatty acids in serum phospholipids and cholesteryl esters of depressed patients. Psychiatry Res. 1999 Mar. [12] G Paul Amminger, Miriam R Schäfer, Konstantinos Papageorgiou, Claudia M Klier, Sue M Cotton, Susan M Harrigan, Andrew Mackinnon, Patrick D McGorry, Gregor E Berger. Long-chain omega-3 fatty acids for indicated prevention of psychotic disorders: a randomized, placebo-controlled trial. Arch Gen Psychiatry. 2010. [13] A L Stoll, W E Severus, M P Freeman, S Rueter, H A Zboyan, E Diamond, K K Cress, L B Marangell. Omega 3 fatty acids in bipolar disorder: a preliminary double-blind, placebo-controlled trial. Arch Gen Psychiatry. 1999 May. [14] Ticyana Moralez da Silva, Renato Puppi Munhoz, Cristiano Alvarez, Katya Naliwaiko, Agata Kiss, Roberto Andreatini, Anete Curte Ferraz. Depression in Parkinson’s disease: a double-blind, randomized, placebo-controlled pilot study of omega-3 fatty-acid supplementation. J Affect Disord. 2008 Dec. [15] Janice K. Kiecolt-Glaser, Martha A. Belury, Rebecca Andridge, William B. Malarkey, Ronald Glasera. Omega-3 Supplementation Lowers Inflammation and Anxiety in Medical Students: A Randomized Controlled Trial. Brain Behav Immun. 2011 Nov. [16] Philip C Calder. n-3 polyunsaturated fatty acids, inflammation, and inflammatory diseases. Am J Clin Nutr. 2006 Jun. [17] P R Fortin, R A Lew, M H Liang, E A Wright, L A Beckett, T C Chalmers, R I Sperling. Validation of a meta-analysis: the effects of fish oil in rheumatoid arthritis. J Clin Epidemiol. 1995 Nov. [18] Naoki Tanaka, Kenji Sano, Akira Horiuchi, Eiji Tanaka, Kendo Kiyosawa, Toshifumi Aoyama. Highly purified eicosapentaenoic acid treatment improves nonalcoholic steatohepatitis. J Clin Gastroenterol. 2008 Apr. [19] J A Dunstan, K Simmer, G Dixon, S L Prescott. Cognitive assessment of children at age 2(1/2) years after maternal fish oil supplementation in pregnancy: a randomised controlled trial. Arch Dis Child Fetal Neonatal Ed. 2008 Jan. [20] Ingrid B Helland, Lars Smith, Kristin Saarem, Ola D Saugstad, Christian A Drevon. Maternal supplementation with very-long-chain n-3 fatty acids during pregnancy and lactation augments children’s IQ at 4 years of age. Pediatrics. 2003 Jan. [21] Alexandra J Richardson, Paul Montgomery. The Oxford-Durham study: a randomized, controlled trial of dietary supplementation with fatty acids in children with developmental coordination disorder. Pediatrics. 2005 May. [22] V A Ziboh, C C Miller, Y Cho. Metabolism of polyunsaturated fatty acids by skin epidermal enzymes: generation of antiinflammatory and antiproliferative metabolites. Am J Clin Nutr. 2000 Jan. [23] S B Bittiner, W F Tucker, I Cartwright, S S Bleehen. A double-blind, randomised, placebo-controlled trial of fish oil in psoriasis. Lancet. 1988 Feb. [24] T Nagakura, S Matsuda, K Shichijyo, H Sugimoto, K Hata. Dietary supplementation with fish oil rich in omega-3 polyunsaturated fatty acids in children with bronchial asthma. Eur Respir J. 2000 Nov. [25] Huan Yang, Pengcheng Xun, Ka He.Fish and Fish Oil Intake in Relation to Risk of Asthma: A Systematic Review and Meta-Analysis. 2013 Nov [26] Janet C Tou, Jacek Jaczynski, Yi-Chen Chen. Krill for human consumption: nutritional value and potential health benefits. Nutr Rev. 2007 Feb. [27] Brenda C Davis, Penny M Kris-Etherton. Achieving optimal essential fatty acid status in vegetarians: current knowledge and practical implications. Am J Clin Nutr. 2003 Sep. [28] J Thomas Brenna. Efficiency of conversion of alpha-linolenic acid to long chain n-3 fatty acids in man. Curr Opin Clin Nutr Metab Care. 2002 Mar. |
深海鱼油 功效
版權 © 2024 berikutyang Inc.
