By Dayne Hudson
There's nothing fishy going on here - A fish oil supplement is a great way to assist your general health and training!
Fish oil supplements contain Omega 3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) that have been found to beneficial is some studies.
These Omega 3 fatty acids are important, just like our essential amino acids, because they cannot be made up by our body, meaning we need to obtain them via our diets, or a fish oil supplement!
FISH OIL v NASTY FATS (eg Trans fats)
Your body uses the fat found in fish oil to create the outside fat layer that protects your cells.
Saturated fats, trans fats, and omega-6 fats all do this too, but your metabolism and cell function will be improved if it's the fat from fish oil making up the layer of fat outside the cell, as it enhances the actions of insulin.
This paves the way for better insulin sensitivity, which is good news for someone looking to lose weight, or simply keep it off.
THE RESEARCH
Studies suggest fish oils may be beneficial for active individuals.
Cortisol is a hormone released in response to stress, and can be a harmful to those looking to gain muscle.
Research (1) has found that healthy men have reduced cortisol responses to mental stress, when consuming 7.2g of fish oil a day.
Given cortisol is harmful to muscle gains as well, fish oil may be beneficial is reducing muscle breakdown, as well as inflammation (2).
Further research has found fish oil to improve muscle growth (3).
FAT LOSS
I'm skeptical about some of the studies examining fish oil and fat loss, considering some have done by seafood companies.
But one study (4) that seems to hold merit was one done at the University of South Australia, that took 75 overweight and obese people and divided them into four groups for 3 weeks:
1. Fish oil group (6 grams of fish oil, or 1.9g of omega 3's)
2. Sunflower oil group (6 grams of the oil, with contains NO omega 3's)
3. Fish oil with exercise group (6 grams of fish oil, or 1.9g of omega 3's)
4. Sunflower oil with exercise group (6 grams of the oil, with contains NO omega 3's)
The exercise involved walking 3 days a week for 45 minutes, at 75% of the age-predicted maximal heart rate.
Three of the groups didn't experience much fat loss at all, but the fish oil with exercise group (group 3) showed a decrease in body fat percentage plus an average 2kg weight loss, as well as an increase in high-density lipo-protein cholesterol, the GOOD cholesterol.
The studies authors concluded: " Fish oil supplements and regular exercise both reduce body fat and improve cardiovascular and metabolic health. Increasing intake of Omega 3's could be a useful adjunct to exercise programs aimed at improving body composition and decreasing cardiovascular disease risk."
So a good diet, in combination with omega 3's (either from fish or fish oils itself) can be useful in losing body fat.
The other take away point is that omega 3's may improve heart health, for those at high risk or cardiovascular related illness.
Further to general health, a large meta-analysis (looking at a heap of studies together) examining fish oils effect on blood pressure, concluded that fish oil supplementation doesn't lower blood pressure in those with normal blood pressure, but does in hypertensive individuals (5).
A fish oil supplement also has dramatic effects in patients experiencing high cholesterol, and those with atherosclerosis (a condition whereby the artery wall thickens due to the accumulation of fatty materials such as cholesterol and triglyceride.)
HOW MUCH DO I NEED?
Aim for 3 grams of OMEGA 3 fatty acids a day - but don't consume any more than this, as there have been reports of internal bleeding resulting from TOO MUCH fish oil intake.
This is 3 grams of OMEGA 3's - NOT fish oil.
The average fish oil pill contains 1000 milligrams of fish oil, but has only around 300 milligrams of omega 3's.
This means you'll need about 10 of those pills to reach your desired 3 grams of omega 3's daily.
REMEMBER: Check the label on your chosen brand to ensure you get your dosage right!
Stay Fit, Stay Flexed!
FURTHER READING: In 2012 - a scientifically weak study was released suggesting fish oils cause prostate cancer. I debunked this myth with the help of an expert from Harvard Medical School. Listen to the interview HERE.
REFERENCES
(1) Delarue J, Matzinger O, Binnert C, Schneiter P, Chiolero R, Tappy L. Fish oil prevents the adrenal activation elicited by mental stress in healthy men. Diabetes Metab 2003;29(3):289-295.
(2) Phillips T, Childs A, Dreon D, Phinney S, Leeuwenburgh C. A dietary supplement attenuates IL-6 and CRP after eccentric exercise in untrained males. Med Sci Sports Exerc 2003;35(12):2032-2037.
(3) Smith, G., et al. Omega-3 Polyunsaturated Fatty Acids Augment the Muscle Protein Anabolic Response to Hyperaminoacidemia-Hyperinsulinemia in Healthy Young and Middle Aged Men and Women. Clinical Sciences. 2011. 121(6), 267-278.
(4) Hill AM. Buckley JD, Murphy KJ, Howe PR. Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Am J Clin Nutr. 2007 May;85(5):1267-74.
(5) Morris, Martha Clare, et al. Does fish oil lower blood pressure? A meta-analysis of controlled trials. Circulation, Vol. 88, No. 2, August 1993, pp. 523-33.
