01 Feb A Simple Well-Known Supplement That Can Enhance Your Weight Loss and So Much More
For decades, omega-3 fish oil has been praised by physicians, nutritionists, and health enthusiasts alike. Whether you have heart disease, diabetes, joint issues, skin problems, memory loss, depression, or you just want to stay healthy, someone has probably told you to take a fish oil supplement. However, did you know that Omega fish oil can actually help you get rid of those unwanted pounds around your waist, Its true and we see it in our own practice every single day.
Fish oil is one of the most regularly consumed dietary supplements. It’s rich in omega-3 fatty acids(1), which are essential for your health. If you are not eating a lot of oily fish on a weekly basis, taking an omega fish oil supplements would be to your advantage.
What Is Fish Oil
Fish oil is the oil that's extracted from fatty fish tissue, such as anchovies, herring, tuna, and mackerel. Sometimes, however, it’s produced from the livers of other fish, as in the case of cod liver oil.
Eating 1-2 servings — 8 or more ounces(2) of a variety of fish per week — is recommended; however, if you're not getting in 1-2 portions a week, fish oil supplements can help you get plenty of omega-3s.
There are different types of omega-3s. The three most important are eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA). EPA and DHA are mostly found in animal foods like fish, while ALA is primarily found in plants.
Although ALA is an essential fatty acid, the types of omega-3s found in fatty fish have more significant health benefits than omega-3s from plant sources.
It’s crucial to note that ALA needs to be converted into the EPA or DHA before the body can utilize it. This conversion process is inefficient(3) in the human body, and only a small percentage of ALA is converted into EPA, and even less into DHA.
In the Western diet, omega-6 fats have replaced a lot of the omega 3s. This distortion of the fatty acid ratio(4) may contribute to numerous diseases.
The challenge is that that most people who have a chronic inflammatory disease like obesity, heart disease, cancer, diabetes and many others, will require higher levels of omegas. And the problem gets compounded when the fish that you may be eating like tuna can also be contaminated with mercury and other toxins. Hence supplements become a primary way to support the needs of the body.
Support Heart Health
Studies show that people who eat enough omega-3s from fish may have a reduced risk for heart disease(5).
The heart-health benefits of fish oil may include:
- Cholesterol levels: It may increase levels of "good" HDL cholesterol. On the other hand, it doesn't appear to reduce levels of “bad” LDL cholesterol(6).
- Triglycerides: It has been associated with lowering triglyceride levels(7).
- Blood pressure: Omega-3s may help reduce blood pressure(8).
- Plaque: Higher omega-3s versus omega-6s may help prevent and stabilize the plaques that cause your arteries to harden(9).
- Fatal arrhythmias: In those at risk, omega-3s may reduce life-threatening abnormal heart rhythms(10).
Your brain is highly enriched with fatty acids(12); therefore, omega-3s are essential for normal brain function.
In fact, several studies suggest that lower blood levels of omega-3s are found in people with certain mental disorders — depression(13) is one of them.
Interestingly, studies suggest that fish oil supplementation may improve the symptoms of some mental disorders or reduce the onset of psychotic disorders(14) in those who are at risk. In addition, there are a significant amount of studies that have shown a direct improvement in adults and children with ADHD or attention deficit disorder with high doses of Omegas.
Prevent Symptoms of Mental Decline
The omega-3 fatty acids — DHA and EPA — provide critical neuroprotective benefits(15).
Your brain function slows down as you age, and your risk of Alzheimer's disease increases. Some studies suggest that people who eat more fish tend to have better cognitive performance(16) as they get older when compared to those with a lower dietary intake.
Improving Weight Loss
Omega fish oils have been shown in clinical trials to decrease hunger, appetite and increase metabolism. In one study healthy older woman taking 3 grams of Omega fish oil for two weeks had an increase in their metabolism of 14% or the equivalent of burning an extra 187 calories per day.
It has also been shown to amplify the amount of fat and calories burned during exercise. In one study a group took 3 grams of Omega fish oil for 12 weeks and the results showed that they burned 10% more calories and had 19-27 more fat reduction than the group taking a placebo. And even more compelling is that it helps burn more fat while increasing lean body mass, hence decreasing inches from the waist and hips.
Inflammation is your body's way of treating injuries and fighting infection; however, chronic inflammation is correlated with numerous illnesses, such as obesity, diabetes, heart disease, and depression. By reducing chronic inflammation, symptoms of these diseases can be treated.
Fish oil is known to have anti-inflammatory properties, which may help treat conditions that involve chronic inflammation(19).
For example, in stressed(20) and obese individuals, omega-3 fish oil can reduce the production and gene expression of cytokines, or the inflammatory molecules.
Moreover, fish oil supplements as adjunctive therapy may help reduce joint pain and stiffness in people with arthritis(21).
Skin health can decline throughout life, especially after sun damage or during old age. Keeping it healthy is imperative as it is the largest organ of your body.
Because it contains a high amount of omega-3 fatty acids(22), your dry or itchy skin may benefit from fish oil.
Omega fish oils are an ancient therapy, as many recall their grandparents talking about the benefits of Cod-liver oil. However, science has now validated and rediscovered how Omega fish oils, mainly DHA and EPA, are so helpful and essential in our ability to achieve and maintain our healthy weight, while optimizing our overall health by effecting a multitude of our body systems.
The generally recommended levels of EPA/DHA that I suggest to my patients is between 2000 to 5000 mg per day of a clean and high-quality omega fish oil. The more inflammation that a person may have by way of excess weight or associated medical inflammatory conditions, the higher the necessary levels will be. A point of caution is that not all Omega fish oils are the same, so make sure that you are buying one that is free of pesticides, heavy metals like mercury and PBCs.
Fish oils that are sourced from smaller fish are the best and read the ingredients to ensure that there aren't any other ingredients or supplements with them and third-party testing is essential. I’m an avid runner and I take ~ 6000 EPA/DHA per day. My knees, body and mind appreciate it.
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