February 01 2021
Components of fish oil
The active components of fish oil are two omega-3 fatty acids: eicosapentaenoic acid, or EPA, and Docosahexaenoic acid, or DHA. They cannot be made in the body, thus eating it is the only way to go, with fish oil being a top source.
Benefits of fish oil
- Fish oil's benefits for health are well-documented. The most notable benefit is lowering blood triglycerides, especially for people currently dealing with high lipid profiles outside of cholesterol.
- There's also connections to lowering blood pressure and reducing general inflammation, and strong evidence in aiding those dealing with severe depression. It is obvious that omega-3 is highly crucial for your health.
- There are two kinds of fats that you must keep balanced in your body. These includes omega-3s and omega-6s. Most of the time, people have way too many omega-6s, and not enough omega-3s, and that results in inflammation. Well, most of you have probably heard of something called an anti-inflammatory diet, which usually goes with things like the Mediterranean diet these days.
- But the main point is that inflammation is a major cause or the primary cause of almost all the diseases today. In fact, anything that includes "itis" at the end, I-T-I-S, in Latin which means inflammation. For example, arthritis, which is inflammation of your joints, ulcerative colitis, that's inflammation of your colon.
- In fact, heart disease today, it's not caused from high cholesterol. Why does the cholesterol lie down in the first place? Well, there is inflammation in your arteries. Therefore, if one wants to heal from any chronic health condition, one has to reduce inflammation in their body, and the most favourable way to do that is to have more omega-3 fats in their diet.
You've really got to start with your food there. You should start consuming grass-fed animal products, such as grass-fed beef and bison, which can be a great place to begin with..
And while you're buying eggs, you can prefer to buy free range eggs or omega-3 rich eggs. That's another good place to start. And then of course, wild caught fish, like wild salmon and mackerel, even sardines are more additional options.
In addition, consuming super seeds, such as chia seeds and flax seeds that are packed with omega-3 fatty acids.
And lastly, the majority of people today should be encouraged to take a quality omega-3 supplement in the form of fish oil or cod liver oil. Fish oil, one would want to buy a better brand, something that's well-protected so it doesn't oxidize and of good quality. So, fish oil, a thousand milligrams a day is your answer to balancing out those omega-3 levels and maintaining an overall healthy body. You can check out Alvizia's salmon fish oil supplements that consists of omega-3with EPA and DHA.
So the benefits of the omega-3s includes, reducing inflammation, helping reverse heart disease, reducing your risk of cancer, helping with athletic performance and recovery, weight loss, improved brain function. Now this list could go on and on and on, especially for things like brain involved with mood and depression and things along those lines. But again, one needs to get more omega-3 fats in their diet if they want to reach their optimal level of health.
There are also connections of DHA and improved memory formation and protecting against retinal angiogenesis, which improves your eye health.
Additionally there are also dabs of evidence suggesting improved bone health and reduced diabetes. Overall, the health benefits are quite miraculous to say the least. As mentioned before, many believe the most important factor for taking fish oil is to lower omega-6 to omega-3 ratios. It's been shown that when omega-6 levels are abundantly higher than omega-3s, which is the case for most Western populations, there tend to be a slew of adverse effects ranging from asthma to cancer. The ultimate aim is to achieve a 1 to 1 ratio. Unfortunately, most Western diets have ratios of fifteen to one (15:1).
To counteract this, a good starting point on how much you should take is 250 milligrams of EPA and DHA combined. A more optimal amount is roughly 1 gram of EPA and 500 milligrams of DHA.
Sources of Omega-3
Some of the best fish sources with the least contaminants are non-predatory and non-bottom-feeding fish such as mackerels, cods, or sardines. And yes, it can also be obtained through non-fish sources such as flaxseeds and walnuts, but bear in mind that you will need to consume much higher amounts to reach the recommended EPA and DHA levels.
As great as all the health benefits might be, you probably still have one more question:
can fish oil help with your gains? Well, this one is pretty much a blank. Even though there are some indication that fish oil can suppress downstream regulators of the muscle-inhibiting myostatin, there's no study that guarantees it. There is some research that suggest fish oil can help with muscle soreness, but only in much higher doses than usually recommended. Same goes for weight loss, where only rat studies saw results, but at doses that are extremely impractical for human consumption. And the only human trials noted minimal effects for only lean individuals or those on a calorie restricted diet, which is a given to begin with.
Performance improvements are also lacklustre, with no significant influence of VO2 max nor strength output. But, the lack of fitness improvements shouldn't scare you from taking fish oil. There's just too much on the line in terms of health that you are leaving on the table if you choose not to get enough of your omega-3 fatty acids.
Therefore, keep your health in check, so you can keep your gains on deck.