Is fish oil beneficial for men?

What to know about the benefits of fish oil for men

Medically reviewed by Grant Tinsley, PhD — Written by Zia Sherrell, MPH on March 7, 2021

This article is a repost which originally appeared on MEDICALNEWSTODAY

Edited for content

Fish oil is a common dietary supplement rich in omega-3 fatty acids. Research suggests they could be beneficial for health and protection from certain diseases. Additionally, there may also be specific benefits for men, as fish oil might help with erections and fertility.

People who eat lots of oily fish may get enough of these fatty acids from their diet. For those who do not, or only occasionally, eat fish, taking a fish oil supplement could ensure they get sufficient amounts.

This article explores the potential benefits of fish oil for men and the possible risks. It also suggests how people may increase their levels of omega-3.

Definition of fish oils

Fish oil comes from various species of oily fish, such as mackerel, tuna, and herring. Manufacturers can use many different methods to harvest fish oil, but most techniques typically involve a four-stage process that includes cooking, pressing, filtering, and centrifuging the resultant oil.

Fish oils contain omega-3 polyunsaturated fatty acids. These are essential fatty acids that the body cannot make itself. Two of the most well-known types of omega-3 are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

Consuming fish oils and omega-3 may bring some health benefits and help with a number of health conditions.

List of possible benefits

Fish oil may have an impact on different areas of health and be a useful supplement for many people. The following is a list of some potential benefits of fish oil for men.

Sexual health and fertility

Although not widely reported, fish oil supplements may have benefits for sexual health and fertility.

A 2017 animal study examined the effects of omega-3 fatty acids and erectile dysfunction due to atherosclerosis. In this condition, the blood vessels narrow, which can affect erections. Rats in the treatment group fed omega-3 fatty acids demonstrated significantly improved erection quality.

It is essential to bear in mind that animal studies do not indicate the same results in humans. However, an earlier review also indicates that omega-3 could help men with erectile function.

In a 2020 study of 1,694 young male participants, those who reported using fish oil supplements had larger testes and higher semen volume and quality.

They also had a healthier-looking profile of follicle-stimulating hormone and luteinizing hormone. These are two key hormones that regulate sperm production.

Although the study cannot conclude that the fish oil is causing the improvement, it suggests that it may play a role.

Mental health

Research suggests that individuals with depression may have lower blood levels of omega-3 fatty acids. In a small study of 23 people published in Psychiatry Research, supplementation with omega-3s helped improve symptoms of depression within 3 weeks.

There are links between depression and memory problems. Supplementing with DHA alone or in combination with EPA may improve memory function in some groups of adults.

While studies suggest that omega-3 supplementation may help prevent cognitive decline, especially in older adults, a 2019 review notes that more research is still necessary.

Heart health

Heart disease accounts for 1 in 4 deaths in the United States each year. According to the Centers for Disease Control and Prevention (CDC), heart disease is the leading cause of death for men in the U.S.

Eating fish may have a protective effect on heart health by reducing some of the risk factors for heart disease.

Triglycerides are a type of fat found in the blood, and although the body needs them, if levels are too high, they can increase the risk of heart disease.

Fish oil may help lower elevated triglyceride levels and blood pressure. Eating fish may also help to significantly lower low-density lipoprotein or “bad” cholesterol.

While many sources promote the potential benefits of fish oil for cardiovascular health, clinical studies do not consistently support them. For example, an analysis published in JAMA Cardiology could not find a clear link between fish oil and lower heart disease risk.

Eye health

Some evidence suggests that an adequate intake of fish oil may help protect eye health. A 2017 review notes that fish oil may play a role in the treatment of inflammatory eye diseases such as age-related macular degeneration (AMD) and dry eye disease.

A 2019 study indicates that people who regularly consume fresh fruits, vegetables, and fish were less likely to develop AMD compared with those who did not.

The American Academy of Ophthalmology (AAO) recommend fish oils to reduce the symptoms of dry eye. However, some evidence suggests they have no effect. A 2018 study found no evidence to indicate that taking fish oil supplements was more helpful than taking a placebo for dry eye.

Optometrists may recommend taking omega-3 supplements or increasing dietary fish consumption to benefit eye health, even though some scientific evidence suggests fish oils are not suitable for this purpose.

Risks and considerations

Before deciding to supplement their diets with fish oils, people should also consider the possible risks.

While some research indicates that eating a diet rich in omega-3 may help prevent prostate cancer, other research suggests otherwise. A 2013 study notes that a high fish oil intake may actually increase the risk of high-grade prostate cancer.

The National Institutes of Health (NIH) note that the link between omega-3 and different types of cancer, such as prostate, currently remains unclear.

Some people may experience mild side effects if they supplement with fish oil. These may include unpleasant taste, bad breath, diarrhea, flatulence, nausea, and other digestive symptoms.

How to increase your omega-3 level

The three primary omega-3 fatty acids are EPA, DHA, and alpha-linolenic acid (ALA). While the first two are present in fish oil, ALA comes from plant oils such as flaxseed, soybean, and canola oils.

ALA is an essential fatty acid, meaning that the body cannot make it, and it must come from a dietary source. Although the body can convert small amounts of ALA into EPA and then to DHA, the most practical way to increase these omega-3 fatty acids is from food or a nutritional supplement.

ALA is the only omega-3 that is essential, so it is the only one with a recommended adequate intake. Research suggests that males should aim for roughly 1.6 grams.

Both EPA and DHA do not have official recommended daily dosages as they are not essential nutrients. However, the British Dietetic Association suggest a daily dose of about 450 mg EPA and DHA for adults.

It can be difficult to judge the intake from nutritional supplements, as the amounts of fish oil may vary. For example, 1,000 mg of fish oil from one brand of supplement may contain less or more EPA and DHA than the same amount of oil from another brand.

People can get enough omega-3 by including the following foods in their diet:

  • fish and seafood, especially sardines, tuna, mackerel, salmon, and herring
  • nuts and seeds such as chia seeds and walnuts
  • plant oils such as flaxseed, soybean, and canola oil
  • fortified foods such as some types of eggs, yogurt, and soy beverages

Alternatively, people may benefit from a fish or vegetarian algae oil supplement to boost levels. Some evidence suggests that taking a fish oil supplement with a meal that contains fat may help to increase absorption.

Summary

Fish oil is rich in omega-3, which is an essential nutrient. Eating a diet containing oily fish, or taking a fish oil supplement, can ensure someone has an adequate amount.

Consuming more fish oil and omega-3 may offer some health benefits for men. This may include increasing fertility and improving heart health. However, men should weigh up the benefits with a potential increased risk of prostate cancer.

Anyone who is considering taking supplements should first check with a healthcare provider to ensure that it is safe.

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Men Should Eat These 11 Foods Every Day

Men Should Eat These 11 Foods Every Day

BY Rhett Butler

This article is a repost which originally appeared on THE SOURCE

Edited for content

Superfoods! More than a trendy buzzword, you need to incorporate these healthy superfoods in your diet every day.

Men especially should curate their refrigerator and try to stick to a healthy diet. However, walking through the grocery store can be confusing and many do not know where to start.

The Source has lined up some healthy food picks for daily consumption. They are based on the very common health issues males face.

May we present these 11 top choices for superfoods men should eat every day of the week.

SPINACH

Spinach is a super source of folate, a known blood flow-booster. Folic acid plays a critical role in male sexual function and a deficiency in folic acid has been linked to erectile dysfunction.

Cooked spinach contains 66 percent of your daily folic acid requirement per cup, making it one of the most folate-rich foods around. Additionally, spinach contains a fair amount of magnesium, which also helps improve and stimulate blood flow and has been shown as a trusted Source to boost testosterone levels.

Spinach is also good for penile health. It is a good source of folic acid which may help prevent erectile dysfunction. It also contains magnesium which has been shown to boost testosterone.

ALMONDS

Almonds contain zinc, selenium, and vitamin E, which are vitamins and minerals that seem to be important for sexual health and reproduction. Selenium can help with infertility issues and, with vitamin E, may help heart health. Zinc is a mineral that helps produce men’s sex hormones and can boost libido.

Compared to all other nuts, almonds are the most packed with nutrients and beneficial components. Now all you need to do is to at about 8-10 almonds a day. You can either eat soaked almonds or crush it and add to your morning salad or garnish your dishes, it is beneficial in any way you use it.

YOGURT

Improved digestion. Yogurt contains probiotic bacteria, which are primarily known for their ability to promote digestive health.

According to the Harvard School of Public Health, several of the strains of probiotic bacteria found in yogurt may help prevent or treat digestive difficulties including indigestion, diarrhea, irritable bowel syndrome and Crohn’s disease. Yogurt’s probiotics can also promote regular bowel movements, better immune system functioning and improved vitamin, mineral and nutrient absorption.

According to LiveStrong, if the results of studies conducted on male mice are any indication, yogurt may also have sexual benefits for men. Science suggests that certain dairy products, including yogurt, can help obese men lose weight. Finally, yogurt, and especially Greek yogurt, is a rich source of high-quality, muscle-building protein.

TOMATOES

Tomatoes have been linked to lowering men’s risk of stroke, helping fight prostate cancer, and preserving brain power with age. Heating tomatoes significantly increases their levels of lycopene, the chemical that can up antioxidant levels.

Lycopene – a nutrient found in tomatoes – may boost sperm quality, a study has suggested. Healthy men who took the equivalent of two tablespoons of (concentrated) tomato puree a day as a supplement were found to have better quality sperm. Male infertility affects up to half of couples who cannot conceive.

POTATOES

Potatoes are an excellent source of potassium, a nutrient most people don’t consume enough of, which can help regulate your blood pressure. They’re a good source of vitamin C and vitamin B6, which aids your nervous and immune systems.

The potato’s fiber, potassium, vitamin C, and vitamin B6 content, coupled with its lack of cholesterol, all support heart health. Potatoes contain significant amounts of fiber. Fiber helps lower the total amount of cholesterol in the blood, thereby decreasing the risk of heart disease.

SARDINES

Sardines contain 20 grams of protein per three-ounce serving, and are one of the best sources of calcium and vitamin D, both of which are essential for bone and muscle health. They’re high in omega-3 fatty acids, which help fight inflammation and lower LDL (bad) cholesterol. They might have workout benefits to boot.

Sardines contain 20 grams of protein per three-ounce serving, and are one of the best sources of calcium and vitamin D, both of which are essential for bone and muscle health.

They’re high in omega-3 fatty acids, which help fight inflammation and lower LDL (bad) cholesterol. They might have workout benefits to boot. Researchers from Saint Louis University found that athletes who took an omega-3 supplement before and after arm curls felt less sore than those who’d had a placebo.

BLUEBERRIES

All berries are good for your health. They’re loaded with antioxidants, which help your arteries relax and may have anti-aging effects as well. But for men especially, blueberries are king. Blueberries have lots of vitamin K, which helps your blood clot, and plenty of vitamin C like most berries.

A daily bowl could protect against obesity, heart disease and diabetes. A bowl of wild blueberries a day could protect against a range of health problems including obesity, heart disease and diabetes. Berries are rich in polyphenols – antioxidants that protect cells in the heart and help lower blood pressure.

AVOCADOS

Avocado is rich in folic acid for increased energy production, along with healthy fats to improve mood and sense of well-being. The more avocado you consume, the more blood flow your body experiences ― which is useful when it comes to sexual performance and in turn will also help lower the risk of heart disease.

Avocados are a great source of vitamins C, E, K, and B-6, as well as riboflavin, niacin, folate, pantothenic acid, magnesium, and potassium. They also provide lutein, beta-carotene, and omega-3 fatty acids. Although most of the calories in an avocado come from fat, don’t shy away!

WHOLE GRAINS

Foods such as wheat, rice, oats, cornmeal, barley, quinoa or products made from these foods are considered grains. Grains are high in carbohydrates which provide energy to your brain and muscles. Not all grains are created equally in terms of nutritional benefits. The health benefits of a grain depend on the form of the grain you actually eat. There are two types of grains: whole grains and refined grains.

When you eat a whole grain, your body is getting nutrients found in all parts of the grain, as well as fiber. Whole grain foods include oatmeal, brown rice, quinoa, and whole wheat bread or pasta. Refined grains have been processed and are missing some nutrients. Refined grain foods include white bread, white rice, and many kinds of pasta. When you eat grains, try having whole grains as much as possible.

A GLASS OF RED WINE

A study from 2019 reports that males who drank alcohol had a slightly lower risk of lethal prostate cancer, and that red wine had links with a lower risk of progression to lethal disease. The authors say that these results mean moderate alcohol consumption is safe for people with prostate cancer.

The health benefits from wine are the same for men and women, but men can drink more given their generally larger body mass — one or two 4-ounce glasses of wine per day — while women should consume only one glass.

WATERMELON

Watermelon may be a natural Viagra, says a researcher. That’s because the popular summer fruit is richer than experts believed in an amino acid called citrulline, which relaxes and dilates blood vessels much like Viagra and other drugs meant to treat erectile dysfunction (ED).

Watermelon is a natural source of citrulline. Citrulline is an amino acid that may support better erections. Viagra works by increasing blood flow to the penis, allowing a man to more easily get an erection when he is aroused. Citrulline may do the same thing, although it works in a different way to Viagra.

Stay healthy this summer and everyday!