OMEGA-3 FISH OIL: What You Need To Know
When it comes to omega-3 fish oils, there are 2 main types:
EPA (eicosapentaenoic acid), which has anti-inflammatory properties
DHA (docosahexaenoic acid), which assists brain function and nerve tissues.
Omega-3 Health Benefits
Omega-3’s improve the quality of each individual cell membrane which in turn improves the cellular communication with other cells, peptides, and hormones in your body. Listed below are the main health benefits:
Improved cardiovascular health
Prime brain function
Decreased chronic inflammation
Decreased blood pressure
Boosted insulin sensitivity
Lower risk of Alzheimer’s
Better athletic performance
It’s important that we get sufficient amounts of omega-3 but not too much omega-6, as the latter is already quite abundant in the average diet. You find omega-6 in the fat in oil, vegetables, meats, and nuts. The reason we need to be wary of excess omega-6 consumption, is that they become pro-inflammatory when consumed in excess. The ideal ratio of omega-3 to omega-6 is 2:1.
So how can omega-3’s help you lose fat? In order to lean up, decreasing the amount of insulin in your system will in turn decrease the fat storing response that your body makes when it consumes food and hence help you burn more fat. Most obese individuals have a very poor sensitivity to insulin meaning that their body doesn’t manage blood sugar too well. So increasing omega-3 consumption can help improve this. It also works the other way round…when trying to build muscle. The more insulin sensitive you are, the more your body can efficiently utilize carbohydrates and thus fuel your muscles leading to greater gains! Also, because omega-3’s have anti-inflammatory effects, increasing consumption of them can help decrease overall stress inside the body so that more energy can be allocated towards building lean muscle tissue as opposed to dealing with inflammation.
We recommend that you aim to consume about 3 grams of omega-3’s to receive all of those health benefits stated above. If you consume a diet high in fresh fish already, then this dosage may be slightly lower. Also, if you are an obese individual, then an increased dosage of 10g of omega-3’s for a few months may be advisable as it will help kick start your body recomposition!
Supplementation can be a confusing topic to get to grips with. We don't believe in pushing our clients to have masses of supplements, but fish oils are something we highly recommend. Come in and see us for a free consultation and talk over what is necessary for you to get in the best shape of your life. Book in via this link