阿拉斯加野生魚油

研究概述

• 幫助血液循環和心臟
  研究顯示，經常食用Omega 3油的人患心髒病的比率較低。^{[6] [7] [8]} 這可能是由於Omega 3脂肪酸增加了良好的膽固醇，降低了甘油三酸酯的水平（高水平的甘油三酯會增加患心髒病的風險）、控制血壓並防止斑塊堆積（導致動脈和中風阻塞）。 ^{[9] [10] [11] [12]} 這就是為什麼美國衛生與公眾服務部和美國心臟協會建議人們每週食用兩份魚以獲得足夠的Omega 3脂肪酸。^{[13] [14]} 如果無法攝取足夠的份量，便應該考慮服用魚油保健產品。   研究評分： 非常可靠
• 有助於長期的腦部功能
  雖然有關Omega 3和心理健康的研究混雜在一起，但有可信的研究顯示，它可以改善兒童的記憶力，減輕兒童多動症的症狀^[15]、增加大腦的容量，並延緩老年人的認知能力下降。^{[16] [17] [18]}   說明性研究   記憶力   在一項雙盲，安慰劑對照和隨機的研究中，485人在進行配對聯想學習（paired associate learning，PAL），記憶力和視覺空間學習測試之前，服用了900毫克的Omega 3或安慰劑。服用Omega 3的組別在PAL測試中表現更好，即時和延遲的口頭記憶得分更高，但工作記憶或執行功能並沒有改善。^[19]   多動症   在一項針對患有多動症的兒童的隨機對照研究中，一組服用了EPA（一種的Omega 3脂肪酸），另一組服用了安慰劑15週。老師和他們的父母負責評估孩子們的表現。老師們給予服用EPA組別較高的行為評分，但父母的評分並不相同。與血液中EPA濃度較高的兒童相比，血液中EPA濃度較低的兒童對治療的反應更好。^[20]   大腦容量   一項研究檢查了1500多名沒有癡呆症的人的紅細胞脂肪酸水平。研究發現，處於紅細胞DHA（一種Omega 3脂肪酸）水平最低的四分之一的人中，其白質過高強度（腦部病變）更大、腦容量更小。研究還發現，DHA水平較低的測試者們在抽象思維、執行功能和視覺記憶方面的表現不如DHA水平較高的測試者。^[21]   另一項不同的研究得出的結論是，DHA水平較高的人除了能夠更好地適應變化之外，在非語言推理、工作記憶和詞彙方面也表現更好。然而，它也清楚地表明EPA的含量不會影響認知能力。^[22]   老年人和阿爾茨海默氏病的認知能力下降   2005年，一項研究評估了Omega 3對65歲及以上人群認知能力下降的影響。研究發現，魚類的攝取量與年齡增長導致的認知能力下降速度較慢相關。^[23]   之後在2008年，另一項研究測試了Omega 3對阿爾茨海默氏症和輕度認知障礙患者的影響。結論是1800毫克的Omega 3和較高的EPA攝取量，對患有輕度認知障礙的人提升更好的認知能力，但對阿爾茨海默氏症患者沒有影響。^[24]   研究評分： 可靠
• 支持懷孕和幼兒
  母乳喂養和懷孕媽媽補充Omega 3與改善嬰兒視網膜和大腦發育有關。^{[25] [26]} 這就是為什麼美國食品藥品監督管理局建議孕婦和幼兒應多吃魚。^[27]   說明性研究   在1993年的一項隨機對照試驗中，將嬰兒分為兩組：一組餵魚油，另一組不餵。研究得出結論，視覺能力與DHA（一種Omega 3脂肪酸）的補充呈正比關係。^[28] 此外，2013年對最新研究的評論指出「提供大量DHA保健產品，尤其是對最幼小的嬰兒，與早期生命的神經功能改善相關」。^[29]   還有可信的證據顯示，Omega 3可以延長體重正常的女性的生殖窗，儘管在BMIs大於30的女性中沒有此效果。^[30] 一項2016年的臨床試驗測試了補充Omega 3是否可以改變育齡婦女的生殖激素，並得出結論，補充Omega 3確實延長了生殖壽命。然而，對於試圖減少卵巢衰老，卵巢儲備減少的婦女，仍需要進行進一步的測試。 ^[31]   研究評分： 可靠
• 減輕某些類型的關節痛
  對Omega 3的研究顯示，由於它對軟骨具有抗炎作用，因此可以減輕關節疼痛。^[32] 一項研究發現，它可以減輕類風濕關節炎和與工作有關的關節痛（而不是與疾病有關的疼痛，如骨關節炎或風濕病）。^[33]   第二項雙盲、與安慰劑對照，持續了12個月的研究發現，每天服用2600毫克Omega 3的人的關節痛比服用安慰劑的人少。此外，測試者們在服用魚油補充劑後必須減少使用對抗風濕的藥。 ^[34]   研究評分： 可靠
• 支持眼部健康
  乾眼症 多項研究顯示，魚油可舒緩乾眼症。 ^[35] 2016年的一項研究發現，即使患者剛進行了白內障手術，魚油（包含Omega 3脂肪酸）也能減輕症狀。 ^[36] 另一項研究測試了每天看電腦屏幕超過3小時的人，發現魚油可減輕乾眼症，並減少眼淚蒸發。 ^[37] 實際上，美國眼科學院在一項臨床研究中發現，Omega 3減輕了乾眼症的症狀、增加了淚液分泌的速率、並降低了淚液蒸發的速率。^[38]   年齡相關性黃斑變性   一項2006年的研究檢查了與年齡有關的黃斑變性的遺傳和環境危險因素。它通過食物日記、危險因素問卷調查和眼睛檢查，對681對雙胞胎進行了調查。與不吸煙者相比，吸煙者患黃斑變性的機率幾乎是原來的兩倍，增加魚油的攝取量可以降低黃斑變性的機率。^[39]   視網膜保護 儘管有很多關於攝取魚油後對老鼠的視網膜幾乎完全保護的正面研究^{[40] [41] [42] [43] [44] [45]}，但關於它對人類影響的研究還很少。^{[46] [47]} 因此，儘管有必要做進一步的研究，但它對人類很可能會有同樣程度的視網膜保護功效。   研究評分： 可靠
• 減輕重度抑鬱症患者的抑鬱感
  對於確診為重度抑鬱症的人們，魚油可將症狀顯著減輕至類似於某些處方藥（如氟西汀）的水平。然而，尚不清楚它是否可以減輕尚未被診斷出患有嚴重抑鬱症的人的症狀。魚油對輕度抑鬱症患者的影響還需要進一步研究。^[48]   研究評分： 可靠
• 參考文獻
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