Benefits of Fish Oil
It's a supplement I'm sure you've heard plenty about. If you haven’t heard of fish oil before, I'd be surprised! When it comes to supplements, it's among the most popular.
Fish oil can definitely be beneficial. In my opinion, it's something that I believe close to everyone should be taking. Most people know that fish oil is likely something they should supplement with as well.
What most people may not know is just how many benefits fish oil can offer. In addition to that, what to look for when it comes to finding a high-quality fish oil supplement. Believe it or not, there can be significant differences in the quality and efficacy of fish oil products.
WHAT IS FISH OIL?
Fish oil supplements provide your body with fatty acids that we often don’t get enough of in our daily diet. They get the name "fish oil" because they're sourced from fatty fish such as salmon, mackerel, and sardines to name a few.
Now, let me clarify something quickly. In America, we get plenty of fats in our diet. However, not every type of fat is the same. Some fats are non-essential, meaning we do not need them. Other fats are essential, meaning it's crucial that we get them.
As humans, we need omega-6 and omega-3 fatty acids. Our body can't make either of these fats, meaning we must get them in our diet.
We use these fatty acids for a lot of different things, and this is just to name a few. Fats are involved in so many different aspects of our overall health.
Cell membranes
The nervous system
Brain cells
Reproductive hormones
Bone health
The problem is, we normally consume a lot more omega-6 fats than we need. An even bigger problem is that we often don't get nearly enough omega-3 fats. The imbalance between these two fats can cause several issues in our body. In fact, this imbalance can promote the development of cardiovascular disease, cancer, and inflammatory diseases.
This is where the benefits of fish oil come in. Fish oil supplements provide the omega-3 fatty acids we fall short on through our diet. Trust me, when it comes to omega-3 fats, it’s vital that we get enough.
There are many different omega-3 fats. Of those fats, fish oils provide two very important ones in particular:
Eicosapentaenoic Acid (EPA)
Docosahexaenoic Acid (DHA)
WHAT ARE THE BENEFITS OF FISH OIL?
Real quick, let's revisit why the imbalance of omega-6 and omega-3 fatty acids is such a big issue.
You see, up until about 100 years ago, most humans consumed omega-6 and omega-3 fats in a 4:1 ratio in favor of omega-6. Most people in western society nowadays eat closer to a 20:1 ratio of omega-6 to omega-3 fats.
This hefty increase in omega-6 fat consumption, while eating less omega-3 fats, increases inflammation in the body.
Now, a common misconception is that inflammation is always bad. It’s not, but too much inflammation surely can be, especially if the inflammation is chronic and lasts a long period of time.
Inflammation is an increase in blood flow to specific tissues. It also recruits help from the immune system. Inflammation is meant to help your body fight off infections and repair damage within the body.
With too much inflammation though, the immune system can become overactive and damage healthy tissue. This can lead to a host of complex issues. Some of these issues include an increase in autoimmune diseases, allergies, and inflammatory diseases.
Now, some omega-6 fats like arachidonic acid are pro-inflammatory. This means they lead to increases in inflammation.
On the other hand, omega-3 fats like EPA & DHA are anti-inflammatory. So, as I’m sure you can guess, a diet lacking in omega-3 fats can lead to excess inflammation.
It’s safe to say most of us need more omega-3 fats, and we need them badly! While inflammation is necessary, too much can be worrisome. Sadly, more and more people are experiencing heightened inflammation today than ever before.
Lowering inflammation isn't the only thing the omega-3 fats in fish oil can help with though. The omega-3 fats in fish oil can also help support:
Reduced blood pressure
Lower “bad” cholesterol and increased “good” cholesterol
Cognitive function
Improved mood
Heart health
Increased insulin sensitivity (which can be helpful for weight loss)
Alleviated joint pain/discomfort (by reducing inflammation)
Speaking of cognitive function, it’s possible that a deficiency in EPA & DHA could be a contributing factor in Alzheimer’s. This makes sense too since DHA is so prominent in brain tissue and the nervous system.
If a lack of EPA & DHA may increase your risk of Alzheimer’s disease, getting these fats would be very important!
It's really no secret that there can be some major benefits to using fish oil supplements. Not only benefits you want, but also benefits you may truly need!
HOW MUCH OMEGA-3 DO YOU NEED DAILY?
Now, it's certainly possible to consume the right amount of omega-3s from your diet alone, but what exactly would that look like?
Well, it’s recommended that men get over 1.6 grams of omega-3s per day, and women get over 1.1 grams per day. This ends up being at least 3 oz of cooked wild salmon, or 6 oz of rainbow trout per day.
Most people are certainly not eating fatty fish, or fish in general, every day. That's where a high potency fish oil can make a difference. I know it's not every day that I'm eating fatty fish, so I use a fish oil supplement. It's insurance that I'm getting the omega-3s my body needs daily.
If you want to go the whole-food route for your daily omega-3s, more power to you! There are a couple factors to consider, though, when it comes to getting these omega-3s from food.
First, the sourcing and quality of the fish matters. Ideally, you'll want wild-caught fatty fish to be the source. More times than not, farm-raised fish are not on diets that are high in omega-3s.
If they don’t eat the omega-3 fats themselves, they won’t have it when you eat it. So, it's likely that you may be getting more omega-6 fats while you’re trying to increase your omega-3 fats. Keep that in mind.
Second, a good rule of thumb would be to consume 3-5 servings of a high-quality source every week. While it would be better to eat a source of wild-caught fatty fish every day, it's not very practical.
That's not to mention that 3-5 servings a week is only the minimum recommendation. If you’re dealing with inflammation issues like insulin resistance, or work out often, you may need more.
Plus, if you do buy wild-caught fish, you could end up spending far more money than you may think. The last time I bought salmon, it was $15 for just one pound!
For these reasons and more, many people turn to fish oil supplements. Even still, there are certain things I recommend you look for when you pick out a fish oil supplement.
WHAT TO LOOK FOR IN FISH OIL SUPPLEMENTS
Not all fish oil products, or supplements in general, are made the same. For example, a lot of fish oil supplements have very low doses of EPA and DHA.
When picking out a fish oil supplement, look for these 3 things in particular:
Overall omega-3 content. This should be a minimum of 1-2 grams per serving. Ideally closer to 2 grams.
EPA and DHA content. EPA and DHA should together make up at least 1 gram of the total omega-3s.
Where the fish oil is sourced. Like picking out fish at the store, you should look for “wild-caught”, “deep sea”, “cold water”, and “fresh” caught fish.
WHICH FISH OIL IS BEST?
If you search the isles of a department store for your fish oil, odds are you probably won't find a good one. Make sure you turn the bottle around and take a look at the nutrition label!
I have been using Full-Mega for years, and for good reason. I have yet to find another product with as much EPA, DHA, and total omega-3s from a reputable source.
Full-Mega is sourced from fresh, wild-caught Icelandic fatty fish. It also has close to 2 grams of omega-3s per serving.
Even better, 1.5 grams of the total omega-3s in Full-Mega come from EPA and DHA. So, not only does it have an effective amount of EPA & DHA, but it also comes from high-quality sources.
If you are trying to lower inflammation or improve your overall health … Fish oil may be a good solution for you!
