What Is The Clincally Effective Dose Of Fish Oil?

It is recommended to eat 1 to 2 portions of fish in a week. This is due to the omega-3 fatty acids that offer many health benefits. However, if you are someone who does not like eating fish, fish oil supplements can be taken to get sufficient omega-3 in your diet.

Fish oil, known by its generic name of omega-3 polyunsaturated fatty acid, is a fat that is extracted from the tissues of fish. It is usually derived from tuna, mackerel, herring and anchovies. In some cases, it is even extracted from fish liver as the cod fish oil.

Fish oil has many advantages and is generally taken as a supplement. However, is there something as too much fish oil? Read on to find more about its benefits and its ideal dosage.

 

Benefits of Fish Oil

 

Good for the Heart

People who eat a good amount of fish seem to have lower chances of heart diseases. Fish oil can increase HDL, which is good cholesterol, and reduce LDL, aka bad cholesterol. Even when taken in small amounts, it can decrease blood pressure.

Fish oil has also been observed to prevent the formation of plaque in the arteries, which would otherwise cause them to thicken. People who are at risk of fatal arrhythmias can greatly benefit from it.

 

Helps in Weight Reduction

Obese people are at a higher risk of heart diseases, cancer and type 2 diabetes. While fish oil supplement can help reduce the risk of heart diseases, it has also been observed that it can help lose weight when combined with a proper diet or exercise.

 

Reduces Inflammation

Inflammation in the body occurs when it is trying to fight an infection or treat an injury. However, if occurs for a long period, it becomes chronic and worsens the already existing diseases such as depression, heart diseases, diabetes and obesity. In such cases, reducing inflammation becomes critical in order to help treat other chronic diseases.

Fish oil contains anti-inflammatory properties that have been observed to reduce the gene expression and production of cytokines, which are inflammatory molecules.

 

Improves Attention Span in Children

ADHD (attention deficit hyperactivity disorder) in children is a behavioral disorder that can be improved with the intake of omega-3 fatty acids. As omega-3 makes up a major chunk of the brain, its intake can help reduce the occurrence of such disorders in children. Fish oil has also been observed to reduce impulsiveness and hyperactivity in children.

 

Helps Protect Vision

Omega-3 plays a major role in the eye’s structure. According to research, people with insufficient omega-3 are prone to eye diseases. Eating an adequate amount of fish can prevent AMD (age-related macular degeneration), although the effects of fish oil for the eyes remain less convincing.

 

Helps Improve Skin

Being the largest organ of the body, the skin has large amounts of omega-3 fatty acids. With time, the elasticity and health of the skin can decline, especially under too much sun exposure. Fish oil can be used to prevent skin disorders such as dermatitis and psoriasis.

 

Reduces Liver Fat

The liver plays a major role in the body for processing fat. Liver function can be improved by using fish oil supplement, which reduces inflammation and NAFLD (non-alcoholic fatty liver disease) symptoms.

 

Alleviates Symptoms of Depression and Anxiety

People with depression seem to have lower omega-3 fatty acids. According to some studies, fish oil can help reduce symptoms of depression and anxiety. Fish oils that are rich in EPA reduce symptoms more effectively than the ones with DHA.

 

Improves Symptoms of Asthma

Fish oil has been observed to reduce the symptoms of asthma and may even reduce risk of other allergies, especially when taken from an early age. The omega-3 decreases asthma risk by 24 to 29% in children. Similarly, fish oil supplements can reduce risk of allergies in infants if taken before they are born by pregnant women.

 

Improves Rheumatoid Arthritis

Fish oil has been observed to reduce joint stiffness and pain in patients suffering from rheumatoid arthritis. Thus, fish oil supplements can greatly reduce the requirement of anti-inflammatory medication needed to treat the symptoms. They also help with general back pain and pain related to other muscles and joints.

 

How to Consume Fish Oil

Fish oil is more effective when it’s taken with food. For best results, take fish oil as prescribed by the doctor. The fish oil capsule is to be swallowed whole. In order to make sure that the prescribed medication is working for you, the doctor may recommend regular blood tests.

Fish oil is a part of a program which may include exercise, weight control and diet. It is recommended to exercise and medicate regularly.

Fish oil is advised to be stored at room temperature and away from heat and moisture.

 

Recommended Dosage of Fish Oil

When taking fish oil, people generally tend to focus on the dosage, not realizing that it’s the omega-3 that matters. The two omega acids to look for in fish oil supplements are EPA and DHA. They are found naturally in fish like halibut, salmon, anchovies and sardines.

The intake of EPA and DHA on a regular basis can have huge health benefits. These two omega acids help support flexible cell membranes. Furthermore, an extensive amount of research is being carried out on the various benefits of these two omega fatty acids.

 

EPA and DHA Intake

The proposed intake by health care organizations is two servings of oily fish per week for adults, which is equal to 500 mg of EPA and DHA in total. According to the FDA, the recommended dosage of fish oil for a healthy person should not exceed 3000 mg in a day.

The World Health Organization and other health agencies recommend a dosage of 300-350 mg of omega-3. A dosage of 450-500 mg of a combination of EPA and DHA in a day is a good start. Starting slow with fish oil until your body gets accustomed will ensure that you do not suffer from any side effects.

 

What to Look For in an Omega-3/Fish Oil Supplement?

As already discussed, it’s the omega-3 that matters, so when purchasing fish oil, you need to determine the amount of omega-3 per serving. Some doctors will recommend 1000-1200 mg of fish oil as it contains the amount they consider adequate for your body. The standard 1000 mg of fish oil will provide 3000 mg of omega-3 fatty acids.

Thus, in order to meet the general requirement of 500 mg of EPA and DHA, two softgels would be required at a minimum. Read the supplement label to know more about the EPA and DHA amount present in the supplement.

Quality always matters, so when purchasing fish oil, always buy from reputed manufacturers that adhere to GMPs (Good Manufacturing Practices) of purifying the oil.

 

Consult Your Doctor If You Have the Following Conditions

Before taking fish oil/omega-3 supplement, always make sure to consult your doctor if you suffer from the following health conditions:

·       Liver disease

·       Pancreas disorder

·       Diabetes

·       An alcoholic beverage intake of more than 2 per day

·       Under-active thyroid

 

Side Effects

In case of an allergic reaction, immediately seek help or call your doctor. Reaction to fish oil can include swelling of face, tongue, throats or lips. In case of the following symptoms, stop using fish oil at once:

·       Chest pain or fluctuating heart beat

·       Body pain, flu, fever, and chills

·       Unpleasant taste in the mouth

·       Belching or upset stomach

·       Mild to serious skin rash

 

Too Much Fish Oil

Here’s what happens when you take too much fish oil:

·       More than the recommended dosage can cause hypervitaminosis A, which is a condition caused due to the excessive intake of vitamin A. Excess vitamin A is unable to dissolve in the urine and can’t be flushed out of the body. This can accumulate in the liver at toxic levels, causing observable symptoms. People who may suffer from hypervitaminosis A will notice itchy skin, hair loss or bone pain.

·       When your fish oil consumption is more than required, it could cause the accumulation of vitamin D in the liver and fatty tissue. Hypervitaminosis D will cause calcium to leave the bones and enter the bloodstream, causing deposits in kidneys or other tissues. Symptoms will include loss of appetite, dehydration and fatigue.

·       A large amount of docosahexaenoic and eicosapentaenoic acids, which are present in fish oil, can put users at risk of excessive bleeding, leading to a hemorrhagic stroke. It can also weaken the immune system and affect its ability to fight infections in the body.

 

Final Thoughts

Fish oil/omega-3 fatty acid supplements have many health benefits when taken in adequate amounts. However, always consult your doctor before taking any fish oil supplements. Your physician can advise you the appropriate dose, especially if you’re taking other medications as well. In case you notice any mild to serious side effects, stop taking fish oil at once and seek help.

Muscle Elements Amino Flow Review

        Muscle Elements is a new company that I had my eye on for a while, but just recently decided to jump in and try some of their products. For starters their promotion method is kinda cool, going with the table of elements theme. I also noticed that they do not do that thing that a lot of companies happen to be doing, using the proprietary blends crap. I see full disclosure of all the ingredients on the back of every product i have bought.

My review is going to be on their Amino Flow product which is an anytime BCAA/Nitric Oxide booster drink. I went with fruit punch flavor because I think a lot more people go with what they know and expect rather than taking a chance on something that they cant stomach.

Taste: I mixed one up now just so I can describe it as I drink it. The initial taste is sweet, with a hint of fruit punch in the after taste. There is a weird taste which is hard to describe, sorta like "mediciny" or cough syrup like if I you made me describe it. Its still very drinkable and not that bad on the taste buds. I would rate this about a 7.5/10 because I have tried some pretty bad ones in the past and this one taste like crystal light compared to those.


Ingredient Profile:

30 Servings	Fruit Punch
Serving Size: 1 Scoop (12.5g)
Servings Per Container: 30
Amount Per Serving	% Daily Value †
Calories	0	0%
Total Carbohydrate	0 g	10%
Sugars	0 g	10%
Calcium	100 mg	10%
Magnesium	40 mg	13%
Phosphorus	150 mg	15%
Sodium	80 mg	8%
Muscle Growth & Recovery Elements:
Instant BCAA Blend 3:1:2	5,000 mg	**
L-Taurine	1,000 mg	**
Pump & Transport Elements:
L-Citrulline	2,000 mg	**
AgmaMAX® (Agmatine Sulfate)	250 mg	**
L-Histidine	125 mg	**
L-Ornithine HCl	125 mg	**
Grape Seed Extract 95%	75 mg	**
Hydration & Endurance Elements:
Disodium Phosphate	250 mg	**
Dicalcium Phosphate	250 mg	**
Dimagnesium Phosphate	250 mg	**
† Percent Daily Values are based on a 2,000 calorie diet.
** Daily Value Not Established.
Other Ingredients:
Natural & Artificial Flavors (Milk), Citric Acid, Malic Acid, Sucralose, Beet Juice Powder (Color), and Acesulfame Potassium.
ALLERGEN WARNING: Manufactured on equipment which processes products containing milk, eggs, soybeans, wheat, shellfish, fish oil, tree nuts, and peanut flavor.

I love that this company puts exactly what your getting per scoop. I like knowing that I'm getting the proper dosage that is known to be effective rather than hoping I'm getting it. Lets start with the BCAA blend of 3:1:2,  this ratio is the standard that has been set in the industry. If you dont know what BCAA's are let me give you a brief description, BCAA's are amino acids that your body breaks down and uses to to build and repair your muscles. The aminos that are used in the ratio are L-leucine, L-isoleucine, and L-valine. They also added L-Taurine which is another amino acid that helps with your heart function and overall exercise capacity.

Nitric Oxide (N.O) portion contains some very good ingredients with a good amount of each.

L-Citrulline is a precursor to Nitric Oxide meaning it will be turned into N.O later, its know to reduce your soreness, reduce fatigue, and increase your workout performance. You get 2grams per serving which is ideal because you need 1.5 grams daily for normal N.O production.

AgmaMax or Agmatine Sulfate is metabolite of arginine that induces vasodiliation which leads to better muscle pumps, transportation of nutrients. and enhanced bloodflow to your muscle.

L-Histidine is an amino acid that is found in meats and is thought to increase N.O. production and balance.

L-Ornithine HCl is precursor to arginine and is thought to increase protein synthesis, protein catabolism and reduce your overall fatigue.

 Grape Seed Extract 95% was added because it contains resveratrol which has been shown to increase N.O. production and reduce oxidative stress.

The phosphates are basically electrolytes to balance the bodys fluid levels.

Overall I have to say this is a pretty impressive list of ingredients with proper functioning dosages. It gets a 10/10


Effectiveness: I have been taking this as pre,intra, and post and have to say that I have been getting some great pumps and endurance. I have been able to go harder and for a longer period of time, I know this because I wouldn't take it some workouts and those workouts would end up being sub par. Im not saying you need this but to me it makes a world of difference. I also end up way less sore and with way more energy. I rate this a 10/10

Value: One tub of this goes for between  $30-40 dollars for 30 servings. Not cheap and considering that they recommend at least two to three scoops a day, this can go pretty fast. Its great stuff, its just the cost makes it hard to consistently buy it unless you use it one scoop a day. I say if you have the extra cash and you already have the essentials then go for this stuff it will make a difference 
I rate the at a 8/10 because the ingredient profile is probably worth much more if you get them separate.

Overall: I have to admit this was a great buy. I really think this company is on the up and up because they are very transparent. I know what ingredients and how much of it is being put into my body, which is something every health conscious person likes to know. I would seriously recommend you try this product and all their others as well. They offer samples for like 5 bucks on their site http://www.muscle-elements.com/products/samples/

 

Is Sugar In Your Diet Good Or Bad?

I get what this article is trying to say; sugar is not the cause of  fat gain, rather its  the amount of calories consumed. I just have a think it makes it way more harder than it has to be when your trying to lose weight and still eat sugar. It makes more sense to try and limit sugar intake while on a diet, but also knowing that a sweet treat isnt going to hurt you can help just as much. Imagine being able to eat what you want and all you have to do is make sure you stay within your calorie limit, this for me makes it easy. 

"Having spent more than a decade in the fitness industry, I've seen every macro nutrient demonized at various points. And the object of this demonization changes every few years.

In the 1970s and '80s it was fat, with protein caught in that undertow as well. In the late 1990s and early 2000s, carbohydrates were demonized, a trend that's coming back around. Protein has gotten some new undeserved hatred again recently. And then there's the on-again, off-again battle that consumes other ingredients, such as dairy and gluten."

The Science Of Sugar And Fat Loss

Read more ...

Another thing to think about is if your family has a history of diabetes, it would be wise to stay away from too much sugar. This is just another article I though was decent read that gave some insight into fat gain/loss, ill do my best to keep it interesting.

Is Organic Whey Better Than The Normal Whey?

There has been a lot of talk of organic protein vs regular protein. This article will give you rundown of each. I myself have never tried an organic whey yet but I plan to, and I will post a review as soon as I do. If you know of any good ones I should try just leave me a comment.

"THE FAT IS WHERE IT'S AT

First, you need to consider what exactly makes milk from grass-fed cows better for you. It's the fat! Organically raised, grass-fed cows have higher amounts of the all-important and essential omega-3 fats, conjugated linoleic acid (CLA), and vitamin E (a fat-soluble vitamin) than their grain-fed counterparts, and these nutrients are found in the milk fat."

Ask The Supplement Guru: Is Organic Whey Protein Worth The Money?

Read more ...

MuscleTech Creactor Creatine Review

This is another innovative product from Muscletech, its creatine only a different kind. What I mean by different is that it does not use the industry standard creatine monohydrate, instead they make use of creatine hcl and free acid creatine. So im sure you are curious about how these two types of creatine are different and how they work on the body. Here is the difference.

Creatine hcl or (creatine hydrochloride) is essentially adding a salt molecule to the basic creatine monohydrate which in turn makes it extremely soluble and easy to absorb into the body. This has taken away the loading phase of normal creatine which was as long as a week, and has sped up the intake of creatine. It also has eliminated bloating that comes with taking creatine monohydrate which is a huge plus.

Free Acid Creatine is just another way of saying very pure. It contains no acids or salt, meaning it is 100% pure. Compared to normal creatine monohydrate which is 87% pure, free acid creatine is supplying the purest creatine to your muscles.
                                                            

So here is my review after a month of taking this.

I purchased the unflavored version so i could mix it with anything i wanted, I noticed a problem with this right off the bat. I was trying my first test with plain water and noticed an actual taste, it was like lime flavored water. Although it doesn't come through when i mix it with protein it did a flavor when I wanted an unflavored version.

The mixabilty left a lot to be desired, i can get over clumping but this did not dissolve well in water. I could see it fall and rest at the bottom. I had to shake it then drink really fast, and get more water for the rest that was left at the bottom. Once again I didn't have a problem when i mixed with a protein shake so all was well after i figured that out.

I started to notice subtle effects after about the 3rd day, I was able to lift longer and a bit more weight. Its always nice to see something you spent money on work! After a few weeks I started to feel my muscles getting more full and my head getting as big a balloon. With creatine it really is a case of consistency is key, If you don't take it everyday you wont get what you paid for.

I would definitely recommend this to anyone looking to creatine for the first time, it works but it wont if your not putting in work on your end. Thanks your for taking the time to read my reviews, I know they aren't much but I do pay for these products myself and try to provide honest feedback. Please leave a comment if have questions or want me to try a product.

Muscle Tech Clear Muscle Review

I'm a huge fan of companies that are constantly being innovative and look to provide us customers with the next big thing. MuscleTech is one of those companies and with that being said they also get tons of flack for over hyping products based on limited science. So you either are a fan or not, i am a little bit in the middle because i want to review it fairly, but at the same time i spend my own money on these products and i would like them to work as promised.

I purchased these when they first came out because i am a sucker for new products with bold promises. I started using them about three week ago, don't know why i waited so long, but i did and now i am able to provide my review. 

So what exactly is Clear Muscle?

Clear Muscle is Free acid beta-hydroxy-beta-methylbutyrate or HMB-FA. HMB-FA is a by product of leucine and as you know leucine is an essential amino acid that aids in protein synthesis. Check out most of your protein supplements and you will see Leucine there. Clear Muscle provides the HMB-FA which is used my the body much faster. For More In Depth Info Look Here

When To Take?

On the instructions it says to take 3 times daily for maximum results. I took it 2 time daily, once in the morning and 30-45 minutes before a workout.

The pills 

The pills are clear as is the liquid, they do have something that appears to be a glue substance that locks them in the center. Hope its not glue..lol  

After Effects

I usually don't have issues with most supplements because i can stomach a lot of it but for whatever reason i have to run to the restroom right before i start my workout. But after im good to go and the workouts are really good. 

Positives

I did notice that i was making some very good gains and the weights i usually have trouble with were no problem. My recovery was very nice even on leg day. This product does work, but it has its drawbacks which i will explain next.

Negatives

For me this product worked but it came with a price, that price being that you have to keep buying it to stay where you are at. What i mean by that is that i stopped taking it for a week just to see what would happen with my progress, everything that was easy became harder and the progress i had made took a step back. I mean i didnt lose everything, but the ease was just gone. Value wise is dependent upon how you take it, 3 times you get 28 days at 2 times you get 42 days for around $40 bucks.

Overall

This product does work and you will see some gains but be prepared for when you stop, it will be noticeable. If you have the extra cash i say give a try, buy at least a 2 month supply go hard in the gym make some nice gains then when you run out go a week or two without it then make the decision if your going to make it apart of your permanent stack.

 

MuscleTech Micellar Whey Review

Muscletech is one of those companies that you either love or hate. They always tend to come out with the next "great supplement" in the bodybuilding world. So when i ran out of casein protein I was more than eager try to this new Micellar Whey concoction they had just come out with. It is supposed to be better than casein in all ways but i beg to differ on some points.


Taste: Im going to start with the worst part first because this is one of the few protein drinks that I actually had a hard to putting down. I had both the chocolate and the vanilla, and i have to say they are both very bland and generic tasting. I had a problem even when drinking it with milk! Muscletech products usually taste good but this one is bad. 2/10 cause i didn't throw up!

Ingredient Profile:

Serving Size: 1 Scoop (37g)
Servings Per Container: Approx. 25
Amount Per Serving	% Daily Value
Calories	140
Calories from Fat	20
Total Fat	2 g	3%*
Saturated Fat	1.5 g	8%*
Cholesterol	85 mg	28%
Total Carbohydrate	6 g	2%*
Sugars	1 g	†
Protein	25 g	50%*
Vitamin A	127 IU	3%
Calcium	235 mg	24%
Sodium	150 mg	6%
* Percent Daily Values are based on a 2,000 calorie diet.
† Daily Value not established.
Ingredients:
Micellar Whey, Maltodextrin, Natural Flavors, Salt, Soy Lecithin, Gum Blend (Cellulose Gum, Xanthan Gum, Carrageenan), Acesulfame-Potassium, Sucralose.
Contains milk and soy ingredients. Processed in a facility that processes egg, fish, tree nut, and wheat ingredients.

 I liked the 25g of protein, what i didn't like was the Maltodextrin which is a filler. 7/10

Effectiveness: I am very self aware and notice any changes my body may be going through when taking a new supplement. I noticed right off the bat that i was not starving when i woke up, i took my time getting up before going to the kitchen. That alone helped me make better eating choices because i wasn't going into the kitchen with a huge appetite. The other thing i noticed was that it helped with overall soreness, meaning along with the other supps i take i noticed an additional relief while taking this. 9/10

Value: The average price is anywhere between $35-42 bucks for 2lbs depending on if you find a sale. If you use it one scoop a night you will only get 25 servings meaning not even a months supply. If you use more you may only get a 10-12 day supply. I recommend you buy this if you have the extra cash and work out hard(4-5 days) if not i would stick to casein. 5/10 worth it to some but maybe not to others.

Overall: If it wasn't for the taste and low value for what you pay this would be a great replacement for casein.  Again i would say if you have the extra money to spend, try it but prepared for the taste. Its effects are moderately better than casein but nonetheless better, if your like me go hard or go home then you should try this.
 

Micellar Whey Micellar Whey 2 Pound Powder