Hands up if you’re overwhelmed by the non-stop pressure to eat healthy?
Truth is, there are VERY FEW “must-have” food supplements. Find out exactly why fish oil should be top of your list.
We’re constantly told we must keep an eye on calorie intake, but somehow cram in a long list of important nutrients. Trying to strike the right balance gets frustrating. But before you give up on the whole healthy-living thing, give omega 3 fish oils a proper look. Because, over here in a quiet corner of the healthy eating world, there’s an unassuming food supplement with such a long list of benefits, it’s crazy to ignore it.
Here’s why you must take a daily Omega 3 fish oil - even if you decide everything else is irrelevant.
If you suffer from any kind of low mood, you’ll know how it affects every aspect of your life from energy levels, to productivity, even your work and relationships. We’re not saying that a daily omega 3 fish oil will instantly reverse your depression, but a growing body of evidence suggests it could help.
For example, a study published in Nutritional Neuroscience (1) looked at the effect of fish oil supplementation on prefrontal metabolite concentrations in young people with major depressive disorder. The results found a 40 percent decrease in symptoms, plus significant improvements in the nutrient content of the brain. There are three types of fatty acids in omega 3s (ALA, EPA, DHA), and EPA seems to have the most effect on depression. The results of one study suggest EPA could be as effective as Prozac. (2)
Many oily fish these days are farmed and don’t contain Essential Fatty Acids any more…
The DHA fatty acids in omega 3s are an important structural component of our retinas. If your diet doesn’t include the right amount of DHA, you could even be at higher risk of macular degeneration.
Getting enough omega-3 has been directly linked to reducing this risk. Given that macular degeneration is one of the leading causes of blindness across the world, that’s got to give you peace of mind.
It’s been shown time and time again that omega 3 fatty acids are crucial for brain growth in babies and brain development in toddlers. Not surprising when you consider that DHA makes up 40 percent of the polyunsaturated fatty acids in the brain. Experts think that the benefits of supplementing with a good quality omega 3 fish oil start during pregnancy (3).
Benefits to the child include better communication and social skills, fewer behavioural problems, less risk of developmental problems, ADHD, and autism, and overall higher intelligence. And omega 3 fish oils will benefits your child’s eye health, too.
The omega 3 fatty acids in a good fish oil can boost fertility in women and men. DHA is important for sperm health (some studies even found it changes dysfunctional sperm into strong ones with the correct shaped heads!) (4)
And omega 3s in fish oil benefit women’s fertility, too. It can balance important hormones, regulate your menstrual cycle, and reduce problematic inflammation in the body. Fish oil has even been effective in treatment for PCOS and endometriosis.
We’ve already mentioned the importance of taking an omega 3 supplement during pregnancy. But it’s not just the developing baby who will benefit. Mum will, too, because the body gets depleted of EPA and DHA during pregnancy.
It’s not cheery reading, but the facts are clear: heart attacks, heart disease, and strokes are the number one causes of death for men and women all around the world. Anything which protects your heart health should be top of your priority list.
Step up, omega 3s!
Ever since experts started looking at why fish-eating populations had low rates of heart diseases, the evidence has been mounting up. Omega 3 fish oils can reduce triglycerides, and raise HDL (“good cholesterol”) levels.
They can also reduce high blood pressure, prevent dangerous blood clots, protect arteries from plaque build-up, and reduce cardiovascular inflammation. (5)
A daily fish oil supplement might not directly impact your risk of a heart attack, but it can improve so many risk factors. Surely it’s worth taking this low-cost daily safeguard?
Omega 6 fats are like the burning fire, and omega 3s are the fire extinguisher…
Metabolic syndrome is a fancy name for the group of lifestyle diseases we all need to think about. Obesity, belly fat, high blood pressure, high triglycerides and insulin levels are a big threat to growing numbers of people in the UK. And for good reasons - these factors massively increase your risk of developing type 2 diabetes and heart disease.
Fish oils help put more distance between you and metabolic syndrome. How?
Omega 3 fish oils reduce inflammation in the body, and this can bring down your insulin resistance and improve your heart health. (6) If you’re at risk of type 2 diabetes, a daily fish oil supplement could help prevent cognitive and cardiovascular problems further down the line. (7)
The take home? Include the best omega 3 fish oil supplement in your diabetic nutrition plan.
Omega 3s help you avoid a situation where you've got lots of energy to use but nowhere for it to be processed…
Long-term inflammation is a serious issue. We’re not talking about muscle soreness here. This is the kind of persistent cellular inflammation which can contribute to our most horrible diseases, including cancer and heart disease.
Getting the right amount of omega-3 in your diet can reduce your body’s production of inflammatory eicosanoids and cytokines (8)
This is the one you’ve all been waiting for. Yes, getting enough omega 3 fish oil in your diet really can help you lose weight and keep it off. A 2007 study looked at how effective omega 3s are when combined with a healthy diet and reasonable amounts of exercise.
The results were encouraging: the combination reduced body fat. The people in the study showed lower triglycerides and an increase in healthy HDL cholesterol. The researchers think that fish oil might encourage the body to use fatty acids for energy.
Plus, an omega 3 supplement actually helps you cut back on calories. If you try to get all your omega 3 from fish, that’s adding plenty of calories to your diet (and probably more fat than you really need).
Less food prep, a leaner body, and a healthy heart? Yes please!
You must get the right balance of different fats in your diet…
When your immune health breaks down, you know about it. But if you have an autoimmune disease, your misery moves to another level. Omega 3 fatty acids can help fight some autoimmune diseases, such as type 1 diabetes, Crohn’s, lupus, psoriasis, and rheumatoid arthritis. (9)
If you usually take anti-inflammatory drugs to ease the pain of your autoimmune disease, try omega 3s instead - a 2006 study suggests they are just as effective, and possibly safer. (10)
We all know that sleep is the cheapest, best, yet most under-used health and beauty treatment out there. A daily omega 3 supplement can boost your natural levels of the sleepy hormone melatonin (11) and improve sleep apnea (your partner can thank us later!)
A great night’s sleep will make you look better. But omega 3 fish oils actually do that anyway! DHA is an integral part of the skin’s structure, and looks after the health of your cells. And EPA helps to balance the hydration, oil production, and moisture levels in the skin.
It can even protect your skin against premature ageing, hyperkeratinization (those painful little red bumps on the back of your arms), and acne. (12)
It's amazing stuff right? But so many folk have a number of concerns about taking a fish oil supplement, despite all these benefits, let's tackle a few whilst your here!
Omega 3 fish oil supplements have come a long way since the pungent oil you had to swallow down (living in fear of the after-burp!) Today’s fish oils - the really good quality ones, anyway - don’t taste like anything.
How come? The core ingredients are better quality, the processing is more gentle, and we’ve learned how to put your fish oil dose inside a smooth capsule! The result is a fish oil supplement which is so easy to take, you won’t even notice it. And if you do happen to burp afterwards (hey, it happens to the best of us…), no embarrassing fish-breath!
Dietary fats don’t automatically lead to added body fat, but it’s a valid concern. Even if you know that your diet needs more omega 3 fish oils, how do you manage your calorie intake? After all, fats contain 9 calories per gram.
Well. this is why omega 3 supplements are a dieters best friend. It’s much easier to get the precise amount of omega 3 your body needs from a small supplement than it is from fish. Who can be bothered to weigh, chop up, and portion out pieces of oily fish down to the 0.1 gram?
Pop a fish oil capsule. It’s much easier. And the only calories you’re adding to your diet and the tiny amount from the omega 3 fats. None of the other stuff that comes with fish itself.
4g fish oil contains just 40 calories, 4.5g fat, no protein, carbs, or sugar…and bonus Vitamin D!
Good question, and something that even the experts cannot agree on!
We've seen folk suggesting absolutely crazy levels of daily intake with people consuming 15+ capsules daily. Admittedly this is down to the low quality capsules you'll find for sale in the local supermarket.
Instead you're better off investing in higher quality Omega 3 capsules, with higher potency of EPA/DHA per capsule... Spin the bottle around and look for the combined EPA and DHA mg values per capsule... ideally you'll looking for 750mg. This'll mean you're only taking 3 capsules per day to get over 2000mg of QUALITY Omega 3s
There are always optimal times to take ANY supplement. However I'm always of the opinion that you take it when you know you'll consistently remember to take them. i.e. creating a daily habit.
Ideally you want to take them with a meal. Personally I take them in the morning with breakfast, as this is the time I've created as a habit to take in Omega 3
STEP 1: Put 250ml cold water in a container or glass
STEP 2: Normally you can take Omega 3 at breakfast or with your Lean Greens
STEP 3: Take just 3 softgel capsules of the highest potency Omega 3 you can find.
STEP 4: Wash down the capsules with your food or water
So that's it, everything you wanted to know about Omega 3 Fish Oils, the benefits, the what and the how. Now it's simply a case of trying for yourself.
Our best recommendation is our Good Fats Formula - High Potency Omega 3 Fish Oil product. Give it a try today.