5 reasons to start taking fish oil
Many people look at this popular supplement haughtily, not realizing that it can give additional energy, strengthen blood vessels, improve attention and mental abilities.
Author: Richard Lafontaine
In the eternal pursuit of an improved and healthier version of oneself, many are trying to take all kinds of nutritional supplements. One additive is drunk to increase physical performance, the second – to stimulate mental activity, and something else – to strengthen the heart and blood vessels.
Fish oil is a universal supplement that offers a lot of tempting beneficial properties in one package. Fish oil improves brain function, helps to lose weight, accelerates recovery after training, and this is not a complete list of its merits. What is important, fish oil is useful for everyone without exception: everyone, from an inveterate bodybuilder to an elderly pensioner, will benefit from daily supplement intake.
The question is, which of the beneficial properties of fish oil is proved experimentally, and which are invented by the manufacturers of additives? We studied the results of research to identify five reasons for taking fish oil recognized by official science.
The reason is 1. Heart – the most important muscle in the body
Cardiovascular pathology is the leading cause of death in the world since 1921. Proper nutrition and regular exercise can help not become part of sad statistics, and the same can be said about fish oil.
Fish oil is an ideal source of omega-3 fatty acids, which, and this is a proven fact, is useful both for people with a healthy heart, and for people with a high risk of developing cardiovascular pathology. Fish oil helps prevent heart disease by reducing triglyceride levels in the blood, slowing the formation of plaques on the walls of blood vessels and lowering blood pressure.
The reason is 2. Work on the form does not end with the training
If you suffer from pain in the muscles and joints after a heavy workout . then you are like 95% of the remaining mortals. Even very trained athletes can feel pain and discomfort after serious physical exertion. Of course, you can wait and wait 48-72 hours, until the pain passes by itself, and you can speed up the recovery by taking fish oil.
The intake of rich omega-3 acid fish oil reduces pain and inflammation, and at the same time increases the amplitude of movements in the joints – proved by placebo-controlled studies. Apparently, the effect is related to the ability of fish oil to strengthen cell membranes, reduce oxidative stress accompanying exhausting workouts, and reduce the inflammatory response of the body to high physical activity. By increasing the efficiency of regenerative processes, you will be able to exercise more often, work with greater intensity, progress faster and achieve qualitatively different results.
The reason is 3. Your brain needs your help
Experiments show that fish oil improves cognitive functions, since omega-3, in particular EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), contribute to the development and recovery of the nervous system. Further research on healthy people has shown that taking omega-3 shortens reaction time, improves higher nervous activity and speeds up decision making.
It is proved that in elderly people the reception of fish oil improves the functions of the brain. This confirms the theory that fish oil helps maintain mental abilities in old age.
The reason is 4. Many of us would like to lose some weight
Studies have shown that taking fish oil increases the feeling of satiety after eating and reduces the likelihood that you will be tempted by a second or third course. If you already observe a diet with a deficit of calories and regularly engage in the gym, with fish oil you will achieve better results than without it.
Scientists believe that the positive effect of fish oil on the dynamics of changes in body weight is due to its ability to increase fat oxidation, that is, your body's ability to break down fats and use them as fuel. And the more fat is split, the less stored, the body uses fat to produce energy.
The reason is 5. Saving glycogen for intensive workouts
By increasing the body's ability to use fat as a fuel, fish oil helps your muscles to store glycogen. This news should be music for the ears of representatives of sports that require endurance. Three-week intake of fish oil in combination with proper nutrition led to an increase in the metabolism of fats when performing endurance exercises. Similar studies on the effect of omega-3 on exercise and metabolic response have shown that people are more actively using fat reserves to generate energy and save muscle glycogen for the most intense loads.
Experiments have also shown that the intake of fish oil helps the heart to work more effectively both during rest periods and during training. A more efficient heart can deliver more blood, nutrients and oxygen to working muscles, and this has a direct positive effect on physical performance.
How to improve health and improve efficiency?
To strengthen the heart and improve physical performance, take 1-2 grams of EPA / DHA per day. If you eat fat fish 2-3 times a week, chances are, the omega-3 fat in your diet is enough. But if the fish in the menu is not enough, think about taking quality supplements that contain EPA and DHA in the proportion of 2: 1 and do not contain heavy metals. Companies usually indicate on the label and on their website that they have the results of an independent examination confirming the absence of heavy metals and other possible toxins in the supplement.
Since the intake of fish oil can cause digestive upset or lead to a "fishy taste" in the mouth, it is better to take this supplement during meals.
Although not very common, taking omega-3 fatty acids at too high dosages can lead to a decrease in blood clotting and a slowing of platelet aggregation. Therefore, in most cases it is recommended to take no more than 4 grams per day.