Fish Oil
Learn about one of the safest and most effective supplements out there!
Coming in as our next topic of discussion (for good reason) is Fish Oil. Fish Oil is packed with health-promoting poly-unsaturated omega-3 fatty acids. Without getting too far into the weeds, there are three different subtypes of omega-3’s: DHA, EPA, and ALA. DHA & EPA are often called marine fatty acids as they can be obtained by eating fish sources; these are the two subtypes that will be the focus of today’s discussion. Although they CAN be consumed via your diet, it’s very unlikely (unless you are eating fish 3-5x per week) that you are consuming enough omega 3’s in your weekly eating regimen; therefore, supplementation is vital. You may be asking why… here’s your answer.
Mechanism of Fish Oil’s Effects:
Our body is made up of trillions of cells that allow us to function as we do (some better than others). Each of these cells contains an outer layer called a plasma membrane which protects the precious cargo and machinery that is held inside cells (such as our DNA). Plasma membranes are composed of a fatty layering and its’ integrity is super important for vital operations to be carried out. In short, DHA and EPA (fatty acids) are incorporated into the fatty layering and are crucial for the maintenance and composition of the plasma membrane to promote peak functioning.
What does the current and overwhelming research show?
Optimal levels of omega-3 fatty acid intake (Fish Oil) are linked with significant decreases in heart disease risk by lowering blood pressure and heart rate, lowering blood triglycerides (think cholesterol), improving the integrity of blood vessels, and vastly decreasing inflammation. Inflammation leads to countless health issues and omega-3 fatty acids are a potent way to reduce it!
Fish Oil is also CRITICAL for brain health. It’s known that roughly 60%(!) of the brain is made up of fat and consuming Fish Oil promotes optimization of this fatty tissue. Recent and past research has time and time again demonstrated that Fish Oil has significant positive implications on cognition, memory, and especially one’s mood.
One study even demonstrated Fish Oil intake has the same (if not more) improvement on mood and mental health than did an antidepressant – without the potential side effect profile! Even if you don’t have a mental health disorder, EVERYONE can (& should) experience these improvements in mood.
What does this mean for you?
First and foremost, everyone should be putting in an effort to incorporate more fish into their diet on a weekly basis. Great sources include salmon, sardines, halibut, tuna, pollock, and cod.
Supplementing with a quality Fish Oil is critical. Personally, I’ve taken one every day for the past year and have noticed a significant positive impact on my health. You should aim to consume 1-2g of fish oil per day; the ratios of EPA and DHA will vary from brand to brand, but both are necessary as they serve slightly different functions.
Recommended Brands: (I have no affiliation with these)
Thorne Research Super EPA Gel caps
I have a discount code for $25 off your purchase so let me know if you’re interested.
Metagenics OmegaGenics EPA-DHA 2400
This one is a liquid, just one teaspoon a day is all you need!
While these may seem pricey on the front end, it’s most important to consider the health benefits and likely long-term savings by reducing hospital visits and morbidity risk long-term.
As always, reach out with any questions you may have on Fish Oil and its fit for you!
Quote of the week:
“Health is like money, we never have a true idea of its value until we lose it.” – Josh Billings
DISCLAIMER
- This is NOT Medical advice. Consult your medical professional before starting any supplement, diet regimen, or workout program.