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The Definitive Guide to Omega-3 Fish Oil

The Definitive Guide to Omega-3 Fish Oil

There are many muscle building supplements that can help you get fit. Maybe you already use whey protein or a post workout recovery supplement. But are you using omega 3 fish oil pills to improve your health and enhance your fitness?

Omega 3 fish oil is one of the most popular supplements for weight lifters, runners, and other fitness enthusiasts. Why?

Omega 3 fatty acids carry a plethora of benefits. They help everyone, from the average man or woman to high performance athletes.

Should you be taking fish oil pills? How does this supplement affect your health? What can it to do help you reach your fitness goals?

What is Omega 3 Fish Oil?

Fish oil is a substance found in fatty fish, like sardines, mackerel, and salmon. It contains both omega-3 and omega-6 fatty acids. Both of these are essential fatty acids; you need them to survive but your body cannot produce them. So they must come from your diet. 

Of the omega-3 fatty acids, two of the most critical are found in fish oil. They are:

  • DHA - docosahexaenoic acid 
  • EPA - eicosapentaenoic acid

Your body can convert another, alpha-linolenic acid, into the two mentioned above. This third fatty acid is found in walnuts, pumpkin seeds, canola oil, chia seeds, and flaxseeds. 

Omega 3 Fish Oil and Your Health

Your body uses omega-3 fatty acids in a variety of essential processes. It contributes to healthy brain function, normal growth and development, and control of inflammation.

For that reason, health professionals recommend that most people eat fish at least twice each week. Another way to get your recommended allotment is to use a fish oil supplement. 

Cardiovascular Health

Research shows a variety of health benefits for individuals who get plenty of omega-3 fatty acids in their diets. One such study was published in the journal “Circulation” in 2012.

It showed that people with above average levels of omega-3 fatty acids in their blood were about 30% “less likely than those with the lowest levels to develop atrial fibrillation.” This study tracked over 3,300 adults over age 65 for 14 years.

What’s atrial fibrillation? It is a type of irregular heartbeat. One of the senior authors of this report stated that “a 30 percent lower risk of the most common chronic arrhythmia in the United States population is a pretty big effect.”


Consuming fish has also been linked to a reduced risk of stroke. A meta-analysis of 15 previously conducted studies from 2011 demonstrated this.

The results showed that “eating three extra servings of fish each week was linked to a 6% drop in stroke risk.” Additionally, “the people in the study who ate the most fish were 12 perfect less likely to have a stroke than those who ate the least.”

Researchers believe that the “omega-3 fatty acids in fish might lower stroke risk through their positive effects on blood pressure and cholesterol.”

Fish oil has also been proven to have a positive effect on brain function. Researchers from the University of South Australia explain that “60% of the brain is composed of fats, with the most important being polyunsaturated omega-3 and omega-6 fatty acids.” Their investigation showed that fish oil supplements can reduce common ADHD symptoms.

There are benefits related to Alzheimer’s disease too. Consistently, research has shown that “fish oil can not only slow cognitive decline, it can help prevent brain atrophy in older adults.”

How Omega 3 Fish Oil Supports Fitness

What are your fitness goals? Want to lose weight? Aiming to build lean muscle and get strong?

Omega 3 supplements can help you.

Japanese researchers found that fish oil helps promote healthy, long term weight loss. The team behind this finding explained that “fish oil activates receptors in the digestive tract, fires the sympathetic nervous system, and induces storage cells to metabolize fat.” 

The senior author of the study, Teruo Kawada, said, “We knew from previous research that fish oil has tremendous health benefits, including the prevention of fat accumulation.” Their research went beyond that, to find how fish oil can change the way your cells act and support weight loss. 

What about building lean muscle? Can fish oil help?

Nutrition and sports medicine experts have found that “the omega-3 fatty acids in fish oil are particularly beneficial because these essential fatty acids slow down, or even inhibit, muscle proteolysis, which is the breaking down of muscle proteins.” 

If you want to see big gains from your hard work in the gym, you need to be using fish oil supplements

Further research from the Washington University School of Medicine in Missouri shows this. They found that protein synthesis is supported by omega-3 fatty acids. The acids “augment the muscle protein anabolic response” in men and women. That means that - even after you leave the gym - your body is still reacting to your workout.

How Much Omega-3 Fatty Acid Is Best?

Want to get the recommended amount of omega-3 fatty acids in your diet? Eat 2 -3 servings of cold water, wild caught fish per week. 

What if that isn’t a realistic option? No worries. Just supplement your diet with the best fish oil pills. It’s easy, convenient, and offers a long list of health and fitness benefits. Aim to get at least 700 – 1,000mg of EPA and 250 – 500mg of DHA daily.

For the best results, only use the best omega 3. It should be molecularly distilled. This process greatly reduces the risk of any contaminants. It also preserves high levels of EPA and DHA.

Enhance Your Health and Fitness

You work hard to get the body you want. You eat right and avoid unhealthy foods to stay as healthy as possible. So make the smart, easy choice. Add fish oil pills to your regular fitness supplements.

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