Those who train with me know that I'm a big advocate of supplementing polyunsaturated fats, particularly
Particularly it's major ingredient EPA (eicosapentaenoic acid), a fatty acid that is shown to be effective against inflammatory processes. A common example of inflammation would be muscle soreness and slight swelling after anaerobic training. Chronic inflammation is very bad for muscle tissues, joints and overall health, and can prevent weight loss and muscle development.
2. Improves insulin sensitivity.
That means your body will not produce as much insulin hormone, therefore less nutrients will be stored as fat.
That means your body will not produce as much insulin hormone, therefore less nutrients will be stored as fat.
3. Improves cognitive function.
Second main fatty acid found in fish oil DHA (docosahexaenoic acid) is responsible for brain development and nervous system function. Our brains are mainly formed of fats, and DHA is the active part of it. Studies have shown that DHA can be effective in treatment of various mental disorders. I often suggest those who need to study for exams to up their fish oil intake.
Second main fatty acid found in fish oil DHA (docosahexaenoic acid) is responsible for brain development and nervous system function. Our brains are mainly formed of fats, and DHA is the active part of it. Studies have shown that DHA can be effective in treatment of various mental disorders. I often suggest those who need to study for exams to up their fish oil intake.
4. Involves in formation of cellular membranes.
You are what you eat. That especially true when it comes to fats. See, your cell membranes are made of lipids (fats). Just like with your brain, depends on what kind of dietary fats prevail in your diet, that type of fat forms lipid layer. With lots of omega-3s, muscle cells become more sensitive to insulin, meaning more nutrients will go into muscles instead of fat.
5. Turns on lypolytic genes, and shuts down lypogenic.
Another words it triggers genes that break down fats and inhibits those that are responsible for their formation.
6. Fish oil protects your heart.
As I mentioned above, fish oil combats inflammation very well. Consider heart attack as a spike of inflammation in your heart tissue and you get the point. Chronic inflammation in the body is also the major reason of elevated VLDL cholesterol that builds plaque in the arteries.
7. It is anabolic.
Recent studies shown that omega-3 fats participate in protein synthesis in your muscles. It also reduces stress, which is a big roadblock of muscle development for many.
8. Easiest way to improve Omega-3 to Omega-6 ratio.
With the abundance of processed foods in North American diet, the ratio between Omega-3 (typically anti-inflammatory) and Omega-6 (typically pro-inflammatory) is around 1 : 30 (and I'm being optimistic), whereas the healthy ratio should be at least 1 : 1. This huge imbalance causes havoc in human body. The good news is that it's very easy to shift the ratio in the right direction: all you need to do is to reduce processed foods in your diet and start taking fish oil.
9. Fish oil helps reduce stress.
Supplementation with n-3 fatty acids inhibits the adrenal activation of steroids, aldosterone, epinephrine and norepinephrine elicited by a mental stress. Therefore, for the same amount of stress, one will produce fewer stress hormones if consuming fish oils on a regular basis.
10. Lowers blood pressure.
Omega-3 fats trigger vasodilation of arteries. They also make them more soft and elastic, means they are less prone to damage.
How much should I take?
While there's no visible symptoms of overdose by a fish oil (don't confuse with cod liver oil!) and everybody's needs are individual, I'd suggest at least 5-10 g of fish oil a day. Be careful however if you have a history of cardiovascular disease or you are on blood thinners, and consult your physician whenever necessary.
Best Regards,
Val Nefedov
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