February Programming Focus: Fish Oil

February Programming Focus: Fish Oil

Fish Oil supplementation is important for your health and helps you reach your fitness goals. Some of the benefits of supplementation include:

  • improved heart health due to the Omega 3 content
  • improved ability to lose weight
  • improved immunity
  • decreased inflammatory

Fish oils are also great for helping with increased circulation of the blood and have shown to be effective in dealing with arthritis, depression, Alzheimer’s, and ADHD. And one of my favorite benefits is its effect on hair and nails, keeping your skin smooth and helps maintain hairs luster. This benefit is not only true for us humans, but this supplement also helps Fido keep his shiny fur coat :).

Some questions I hear a lot are:

  • How many milligrams do I take?
  • Why do I burp up fish hours after taking my supplements?
  • And what’s the difference between fish oil and krill oil?

The American Heart Association’s recommends in cases of elevated triglycerides no more than 4g/day of Omega 3, and suggests about 1g/day in healthy individuals. A 1,000 mg supplement approximates to 300-400mg Omega 3 fatty acid. If you are burping up fish oil taste long after taking your supplement here are some suggestions to avoid this: keep your supplements in the refrigerator, buy supplements with an enteric coating, and shop around for quality brands of fish oil supplements.

How does Krill Oil stack up to fish oil? Krill Oil is reported to have a higher concentration of EPH (eicosapentaenoic acid: DHA and EPA are polyunsaturated fats that play extremely important roles in the body, specifically in the vision development and brain function of children), and also eliminate the fishy after burps. Krill also contains an antioxidant astaxanthin which gives it is red color (same as in lobster, crab, and prawns). Krill oil is rapidly decomposed by the body in about 2-3 hours while fish oil will take up to 48-72 hours. When choosing a krill supplement the manufacturing process needs to be examined. To reduce the amount of oxidation (thus increasing the healthy fat content) krill need to be kept alive or frozen until processed. In conclusion, there is still research needing to be done to determine which is the superior supplement, but there is situations where each has its usefulness.

Fish Oil is chock full of Omega 3 Fatty acids which the body has to consume, it cannot be produced naturally. Omega 3’s increase the body’s sensitivity to insulin which is a principle factor in weight loss, and can decrease your cortisol levels. This decrease in cortisol levels increasing your body’s ability to build muscle. This combined with the insulin sensitivity is a killer combination if your goals are weight loss. Fish oil supplements also have shown to decrease acute inflammation from exercise, which can decrease soreness, and muscle inflammation. This is due to the ability of this supplement to help your body clear the waste products of metabolism during exercise.

Resources for additional reading: