Fish Oil Basics

When I think of fish oil i usually end up with a though of me gagging on my recent fishy burp. That alone used keep me away from any type of fish oil supplement.

But did you know that fish oil is one of the best sources of omega-3 fatty acids? these acids; also known as eicosapentaenoic(EPA) and docosahexaenoic(DHA), are only obtainable through our diet, meaning our body does not naturally make this. So unless you eat a lot a fish your going to be missing out on to of benefits such as....

     1. An increase our muscle protein synthesis;

     2. A reduction in muscle soreness, anxiety, and inflammation;

     3. Improving you memory and brain functions;

     4. Improve your insulin sensitivity and glucose uptake;

     5. Helps to prevent gaining weight and speed up fat loss.

I learned that this a supplement that is definitely worth taking especially since my diet was low in omega-3 fatty acids. But you what you want know is that not all fish oils are exactly the same and there are two important things to look for when reading the back of the bottle.

The first thing to look for is how it has been processed, meaning what form you are getting, either the triglyceride or the ethyl ester form. The triglyceride form is basically the fish oil in its natural state, while the ethyl ester for is a more processed form of the triglyceride form that has an added ethanol molecule i.e. alcohol. Although they both have been shown to provide benefits the main difference is that the triglyceride form is better absorbed by the body. 

The second thing you want to look for when buying a fish oil is the EPA/DHA content of every serving. There are tons of fish oils on the market and not every one has your best interest in mind, you shouldn't have to take lots of pills to get your daily 2-3 grams of omegas.

How Much Fish Oil Do You Need?

A lot of the research out today suggest that 1.3-2.7 grams of omega-3 fatty acids per day is best for a person who is on a 2000 calorie diet. The limit is 6.5 grams a day. Also when you look at the label check the grams of omega-3 fatty acid because 1 gram of fish oil is definitely not your 1 gram omega-3.