Fish oil is derived from the fatty flesh of the whole fish such as cold water fish like tuna, salmon and mackerel. Fish oil contains omega-3 fatty acids a type of polyunsaturated fat. They promote heart health, lowered inflammation and optimal brain function.
Research has shown that they can also:
- Prevent and reduce the symptoms of depression, ADHD, and bipolar disorder
- Protect against memory loss and dementia
- Reduce the risk of heart disease, stroke, and cancer
- Ease arthritis, joint pain, and inflammatory skin conditions
- Support a healthy pregnancy
- Help you battle fatigue, sharpen your memory, and balance your mood
There are different types of omega-3 fatty acids. They are EPA (Eicosapentaenoic), DHA (Docosahexaenoic Acid) and ALA (Alpha-linolenic Acid). EPA and DHA have had the most research to back up their benefits. They are both found in abundance in cold-water fatty fish. ALA comes from plants. The best sources of ALA are:
- Flaxseed
- Walnuts
- Canola Oil
The best sources of omega-3s are:
- Salmon (especially wild-caught king and sockeye)
- Herring
- Mackerel
- Anchovies
- Oysters
- Sardines
- Pole and line-caught tuna
- Lake trout
Vegetarian sources of omega-3s
- Algae such as seaweed (high in EPA and DHA)
- Fish oil or algae supplements
- Walnuts
- Flaxseed
- Brussels Sprouts
- Kale
- Spinach
- Parsley
Our bodies need omega-3 fatty acids to function, it cannot produce them. We should be eating fatty fish at least twice a week or taking fish oil supplements to get the required amount of omega-3 fatty acids we need.
How Much Fish Oil Should You Take?
The recommended daily allowance of fish oils between 500 mg to 2,000 mg of EPA/DHA combined per day. To see you are consuming enough look on the back of the fish oil bottle. The bottle may say 1,000 milligrams of fish oil, but it’s the amount of omega-3 that matters, expressed in milligrams of EPA and DHA. Looking at the back of this fish oil supplement. Three soft gel capsules contains 900mg of EPA/DHA combined. I take 6 capsules a day with is 1,800mg of EPA/DHA combined a day. Take your supplements with meals. I split them between breakfast, lunch and dinner.
Increased Muscle Growth with Fish Oil?
Several studies have shown a link with omega-3 supplementation and an increase in the anabolic response of muscle protein synthesis to amino acids and insulin. Another way that fish oil can promote muscle growth is by exerting anti-catabolic effects. Muscle growth occurs during periods of positive net muscle protein balance, that is, when muscle protein synthesis exceeds muscle protein breakdown. Muscle proteins undergo a continuous process of synthesis (anabolism) and breakdown (catabolism). In a healthy state, the anabolic and catabolic processes are balanced to maintain stability, or an increase muscle mass due to resistance training with proper nutrition and supplementation.
EPA significantly decreases the activity of the muscle protein catabolic system. An additional mechanism by which fish oil may exert its anti-catabolic effect is by reducing cortisol levels. Cortisol breaks down muscle tissue and contributes a host of other detrimental health effects when present at chronically elevated levels.
How Fish Oil Can Help You Lose Fat!
Fish oil can actually help you lose body fat and increase lean body mass. Scientific research has found that fish oil can help improve body composition through a variety of mechanisms. Several studies have found that omega-3 fatty acids improve insulin sensitivity. Poor insulin sensitivity makes it very difficult, if not impossible, to lose body fat. Another benefit of taking fish oil is reduced inflammation which can help with fat loss as well. In addition to fat loss, the anti-inflammatory effect can also reduce acute muscle soreness from exercise, allowing you to recover from your training sessions and make the most of your time at the gym.
Other research has found that fish oil plays a role in suppressing the genes that are responsible for fat gain. There is also evidence that suggests fatty acid oxidation is increased as a result of fish oil supplementation. In other words, fish oil can simultaneously suppress fat gain and increase fat burning. Lean body mass is increased as well through fish oil supplementation.
As you can see omega-3 is needed by our bodies and has a whole range of beneficial qualities to our health. Make sure you get it added to your daily intake and start reaping the benefits!