Cara menghindari rasa amis dari sendawa minyak ikan: Kiat untuk mengonsumsi suplemen Omega-3
Is there a supplement that will keep you fit and protect your body and mind? Sounds suspicious, but it’s true! One of the easiest ways to support your brain and heart health is to take a quality omega-3 fish oil supplement, even if you consume the recommended two servings of fatty fish per week. A quality fish oil supplement with a balance of the omega-3 fatty acids EPA and DHA can help your body and mind get the support and antioxidant protection they need. Omega-3 fatty acids also support longevity and overall health. Studies have shown that these fatty acids help promote a healthy inflammatory response. However, when the fallen fish oil reappears in the form of a fishy smell, you may want to reconsider your daily dose. Thankfully, there are ways to curb that fishy smell.
Why do you hiccup when you eat fish oil?
Hiccups of any type are experienced by everyone, including the smallest babies. Minutes or even hours after a meal, your stomach starts to signal that it’s in full digestion mode and will burp and taste like something you’ve eaten – and not in a good way. Whether it’s Onions, broccoli, garlic, or fish oil, these hiccups don’t taste nearly as good on the way up as they do on the way down. Burping fish is sometimes referred to as the “aftertaste” of fish oil supplements.
Why does fish oil make you burp?
A few hiccups after eating is a normal part of digestion. Burping releases air from the stomach to prevent it from overinflating. So we burp to release gas from normal digestion, to release the air we swallow with food and drinks, and to expel carbonation from sodas and other beverages. You may have heard that a fish oil burp means a fish oil supplement has gone bad, but this is wrong. Burping is a natural part of the digestive process and does not mean that fish oil is of poor quality.
Will fish oil hiccups go away?
If you want to get rid of hiccups while keeping your heart healthy with omega-3s, you have a variety of options.
1. Change your supplement form. Fish oil supplements come in many forms, from omega-3 gummies and cooking oils to fish oil capsules and soft capsules. When it comes to taking omega-3 fatty acids without side effects, you may find that one form is superior to the other.
2. Try different omega-3 supplements. Just because one fish oil product makes you burp doesn’t mean you should give up on omega-3 supplements altogether! For example, some manufacturers add lemon to their fish oil to help mask the fishy smell you may experience. Enteric-coated softgel prevents fish oil from being delivered before it reaches the intestines, which may also help reduce those fishy burps.
3. Try different doses of omega-3. If you’re just starting a fish oil supplement, consider starting with a lower dose. This may mean starting with omega-3 gummies containing 300 mg of EPA and 225 mg of DHA, and taking two daily servings of omega-3 softgel capsules containing 700 mg of EPA and 500 mg of DHA. While you will see benefits in lower doses, keep in mind that you will get even more omega-3 benefits if you consume higher doses, such as 1400 mg of EPA and 1000 mg of DHA per day.
The best way to take fish oil supplements
Once you’ve chosen a quality fish oil supplement that contains beneficial levels of EPA and DHA omega-3 fatty acids to support your heart health and brain health, it’s time to adopt some best practices to minimize hiccups:
1. Take omega-3 supplements with meals. Fish oil is better absorbed with other fats, so you should take omega-3 fatty acids with meals. If you find that you need extra digestive support, take omega-3 with a digestive enzyme supplement. As a bonus, omega-3 fatty acids (and the fats in your diet) help your body absorb fat-soluble vitamins, so this is also a good time to take vitamin D.
2. Freeze your supplements. Some people find that frozen capsules, soft capsules, or gummies help reduce the burping effects of omega-3 fatty acids. But it is generally recommended not to store softgel in the refrigerator or freezer, as putting them in and out introduces moisture, which can affect the softgel.
3. Take enteric fish oil softgel capsules. Special enteric coats help control the release of the omega-3 formula to support a sensitive stomach.
4. Split your doses. If you find that swallowing all the omega-3s at once causes hiccups, try splitting the dose in half and taking it at different times, such as one softgel with breakfast and one softgel with lunch.
5. Take omega-3s at night. If other ways to reduce fish hiccups don’t work, the answer may lie in sleeping through the smell of fish. You may not have fewer hiccups, but if you don’t wake up to experience the after-effects of omega-3s, your distress will be reduced!
Referensi:
• Innes JK, Calder PC. “Marine Omega-3 (N-3) fatty acids for Cardiovascular health: 2020 Update.” Int J Mol Sci. February 2020. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7072971/
• Solan, M. “You don’t say? Excuse me, but should you suppress the hiccups?” Harvard Health Press. March 2022. https: //www.health.harvard.edu/staying-healthy/you-dont-say-excuse-me-but-should-you-squelch-your-belch
• “The health benefits of anchovies.” Network Doctor of Medicine. August 2022. https://www.webmd.com/diet/health-benefits-anchovies.
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