If I could only take two supplements, I would take a multivitamin along with fish oil supplements. Fish oil supplements offer much-needed essential fatty acids that the vast majority of people in the U.S. are deficient in today. Omega 3 fatty acids are an essential part of any healthy diet. Fish oils are one of the only sources of the essential fatty acid omega-3–a substance that is crucial to the health and function of every single cell in your body.
Eating oily fish on a regular basis is not appealing to most people. Not only that, oily fish are not easily available in many parts of the country, and currently there is a mercury scare that makes people wary to eat too much fish. However, fish oil supplements offer a convenient and easy way to experience all the benefits of omega 3 fatty acids.
In the past, omega 3’s were found in everyday foods to a much greater degree. However, due to modern processing methods, the average American’s diet is virtually devoid of any omega 3’s–and our bodies were designed to run on them every day. Without them, you WILL suffer health consequences, whether you realize it or not (you might not realize how GOOD you can really feel if you’re deficient in omega 3’s without knowing it!)
Fish oils are derived from the fat of deep-sea, cold water fish and are a natural source of Omega-3 Essential Fatty Acids (EFAs). Omega-3 is an important nutrient for maintaining a healthy brain and nervous system. Fish Oils themselves are said to contribute to healthy heart function and joint flexibility as well as supporting brain, nerve, and visual function.
Chances are you’ve heard about them before, but what do these fish oil supplements really do for overall health and can they assist in your fat-loss goals? Well, take a look at what having sufficient omega 3’s in the diet can do for you.
They:
1. Prevent fat cell growth and multiplication
2. Lowers serum triglyceride levels (they pose a cardiovascular risk)
3. Reduce blood pressure
4. Minimize hardening of the arteries
5. Stabilize heart rhythm
6. Are essential for optimal brain development and function.
7. Reduce interlukin-1beta production and result in a significant reduction in morning stiffness and painful joints related to rheumatoid arthritis.
8. Reduce inflammation which can cause pain
9. Block fat storage before it even starts
10. Lower risk of cancer
11. Force excess nutrients to be rapidly burned as fuel, which is extremely important in attempting to lose body fat and control bodyweight
12. Reduce cravings and also depression because they have a direct effect on serotonin levels
I recommend taking 3-6 gram capsules a day (Take 6 if you’re dieting strictly and/or rarely eat fatty fish), which is the equivalent of 3-6 1000mg capsules. If you are hoping that fish oils will help with pain or arthritis, also choose 6 grams.
I recommended starting with 2 grams per day and work your way up to an extra gram every week (1 gram = 1 capsule for most brands), because some people experience mild discomfort as their digestive tract gets used to the higher doses. Take your fish oil capsules with meals, so you don’t get unpleasant “”fish burps” and so that they digest more smoothly.
Gina Paulhus is the owner of an in-home fitness training company called ‘Home Bodies’ based in the Boston area. Gina Paulhus is the author of ‘Mind Over Fatter,’ a 30-day overhaul of the mindset that has sabotaged your fitness and weight loss success. Gina’s website is http://www.homeexercisecoach.com. You can find free fitness and nutrition tips to gain muscle and lose fat at home, no gyms, pills, or fad diets required!
