It is hard to separate fact from fiction when it comes to nutrition and the media. Omega 3 Fish Oils have been touted as a miracle for almost every ailment there is, and even for boosting fat loss. Is this one supplement where we should believe the hype?
Here are some extracts from referenced studies that explain the benefits of fish oils, and demonstrate why you should include these in your daily diet:
Back Pain and Inflammation: Fish oils aid in the inhibition of inflammatory factors that can aggravate and cause lower back pain and sciatica. (Miyamoto, Nov 2002, SPINE)
Osteoarthritis: High quality Omega 3 has been shown to reduce the effect of chemicals that increase bone and joint degeneration. (Curtis, Oct 2002, ARTHRITIS & RHEUMATISM)
Heart Attacks: High quality Omega 3s may reduce the risk of sudden death among survivors of heart attacks. There was also evidence that protection may be gained for those with no prior cardiovascular disease. (Albert, April 2002, NEJM)
Stroke: Out of 80,000 women, a higher intake of fish oil resulted in lower incidence of stroke. Those who ate fish 2 or more times per week also had a reduced incidence of clot formation. This is thought to be due to mechanisms that stop blood cells sticking together, lowering blood viscosity and lowering chemicals causing artery hardening. (Hiroyasu, Jan 2001, JAMA)
Brain Development / Regeneration of Nerve Cells: Eating fish at least once a week was shown to significantly reduce the risk of Alzheimer’s and aid in nerve cell regeneration. (Barberger-Gateau, Oct 2002, British Medical Journal)
Fibromyalgia: The blood thinning effect of fish oil allows more oxygen delivery to the tissues which aids repair. (Kop, May 1998, PSYCHOSOM MED)
Cholesterol: Omega 3s lower LDL cholesterol and have a beneficial effect on other harmful fat based chemicals. (Hu, 2002, JAMA)
Allergy: High Omega 6 was associated with seasonal allergic reactions affecting the eyes. Omega 3s from fish oil have been shown to slow the production of the inflammatory products that cause allergic reactions. Inflammatory products associated with asthma and dermatitis have also been shown to respond to balancing Omega 3 & 6 in favour of Omega 3. (Wakai, Jan 2001, ANN. EPIDEMIOL)
Depression: Fish oils gave a population with depression a similar effect to Prozac by blocking abnormal signals in the brain, thought to be the cause of mania and depression. Fish oils are thought to replenish important cells which protect the brain. (Stoll, May 1999, ARCH. GEN. PSYCHIATRY)
When Shouldn’t I Take Them?
If you are taking blood thinning drugs such as Warfarin you should steer clear of fish oils without medical consent.
How Much Should I Take?
Look for a EPA: DHA ratio of 2:1 and start with 1000mg per day. Krill oil is a more concentrated source that is more easily absorbed by the body, so you can take less. Omega 3s from plant sources, such as flaxseed / linseed and walnuts, are not as effective as fish oils, so fish oils are recommended.
There are many other claimed benefits, including boosting fat loss. This is definitely one supplement that you should invest in, to boost your wellbeing and health.
Written By: Michael Wyeth for New You Boot Camp