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Guide to Oils in Softgels

We often hear that you need to eat at least five servings of fruits and vegetables every day to be healthy. However, it is not always possible, especially if you are often in a hurry. Despite your best efforts to eat a balanced diet, you may still be below the recommended daily amount of certain nutrients. Many turn to dietary supplements to get the recommended intake of these missing nutrients.

Oil-based supplements are recommended to fill nutritional gaps in your diet. They may be particularly beneficial for certain people including pregnant women, postmenopausal women and vegans who may have certain nutrient requirements. There are many oil-based food supplements on the market, but who are they for? When are they beneficial, ineffective or inadvisable? How to choose the most suitable oil for your needs? Follow this guide to see more clearly.

Who needs dietary supplements?

Food supplements do not replace a healthy and balanced diet. A diet including fruits, vegetables, whole grains, sufficient protein and healthy fats should normally provide all the nutrients needed for good health. Supplements should only remain inputs to adjust these deficiencies. Some people may need supplementation, despite a healthy and balanced diet e.

With our modern lifestyle, achieving healthy eating is becoming more and more difficult. Dietary surveys have suggested that vitamin C, vitamin D, folic acid, calcium, selenium and iodine intakes are insufficient in our diets. A recent national survey also showed that vitamin D intakes are of serious concern and that some nutrients are particularly deficient in adolescents . These studies show that we could all need dietary supplements in order to stay healthy. Oils in soft capsules like those offered by LGA are among the most popular dietary supplements because of their convenience.

Be aware that poor iron nutritional status in young women also increases the risk of giving birth to babies with low birth weight, iron deficiency and delayed brain development. A pregnant woman needs food supplements rich in folic acid during the first 12 weeks of pregnancy. Feeding an adequate amount can reduce the risk of having a baby with neural tube defects such as spina bifida. If you live in an area with little sunlight, you may also need vitamin D supplementation .

What are the most popular oil-based dietary supplements?

Dietary supplements are not taken lightly. Some oils may be more suitable for some cases than others. Here are some of the most used oils and their particularities.

Fish Oil Capsules (Omega 3)

Fish oil is one of the most consumed dietary supplements in the world. It is rich in omega-3 fatty acids, which are essential for health. If you don't eat a lot of fatty fish, taking a fish oil supplement may help you get enough omega-3 fatty acids . These are usually present in fatty fish such as herring, tuna, anchovies and mackerel. Be aware that the types of omega-3s found in fish oil are more beneficial to your health than the omega-3s found in some plant sources. Taking fish oil softgels can benefit you for several reasons:

  • can increase levels of good cholesterol;
  • they can reduce triglycerides by about 15-30%;
  • they help reduce blood pressure in people with hypertension;
  • they are good for heart health;
  • they help to treat certain mental disorders such as depression;
  • they promote weight loss;
  • they improve eye health and reduce the risk of inflammation.

Cod liver oil

Cod liver oil is also high in omega-3 fatty acids and provides the same benefits as the types of omega-3 found in fatty fish. It also contains vitamins A and D which are both very beneficial for your health . This oil can be taken to relieve joint pain and treat rickets, a disease that weakens the bones of children. It can also reduce inflammation, improve bone health, reduce joint pain, relieve rheumatoid arthritis problems , improve eye health and reduce the risk of heart disease.

Evening primrose oil

Evening primrose oil is made from the seeds of the flowers of a plant native to North America. The plant is traditionally used to treat:

  • bruising;
  • hemorrhoids;
  • digestive problems;
  • sore throat.

Evening primrose oil capsules can be used to eliminate acne, relieve eczema, improve overall skin health, relieve symptoms of PMS, breast pain, and hot flashes. Additionally, this oil can also reduce high blood pressure, improve heart health, and relieve bone pain.

Pumpkin seed oil

Orange-red in color, pumpkin oil can be used as a cooking oil as well as a food supplement. Research suggests pumpkin seed oil can prevent and reverse hair loss, ease menopausal symptoms , improve prostate and heart health, and treat overactive bladder.

Borage oil

Borage oil has shown promise in treating the following problems:

  • inflammation
  • acne
  • breast pain
  • cardiovascular diseases
  • eczema
  • menopause.

What you need to know before taking capsule oils

Be sure to follow the dosage recommendations printed on the label or prescribed by your therapist when taking supplements. Remember that these provide additional nutrients to what your diet provides throughout the day. Be aware that an overdose of vitamins or minerals can cause side effects such as vomiting, diarrhea or even liver problems.