I figured it was about time to reintroduce content on the blog for you folks. I have been chatting with a few people a bit more about fish oil and more specifically Omega-3 oils. I figure this would be as good a time as any to repost this.

This was originally published on April.17.2016, and April.22.2017

Omega-3’s

Omega-3 fats are a type of extra-healthy fat found particularly in:

  • a few types of nuts and seeds, such as flax seeds, chia seeds, walnuts, and hemp
  • marine life, such as cold water fish, shellfish, and algae

Fun factoid!

Omega-3 fatty acids help keep cold-water marine life from freezing.

Because they stay liquid at low temperatures, omega-3s are like natural antifreeze.

Omega-3s come in different forms.

(This is not important unless you like science. So if you don’t care or this just seems confusing, feel free to skip to the workout bit.)

The most important omega-3 fats are the following:

  • ALA (alpha-linolenic acid)
  • DHA (docosahexaenoic acid)
  • EPA (eicosapentaenoic acid)

Most plant-based sources (e.g. flax, walnuts, and chia) are rich in ALA while marine sources (such as fish and algae) are rich in EPA and DHA.

Our bodies mostly use DHA/EPA, though ALA has some unique benefits of its own.

ALA can be converted to DHA/EPA, but most people convert very little of it. So it’s hard to get enough DHA/EPA from most plant sources like flax seeds.

Why are Omega-3s so good for you?

Omega-3 fats do all kinds of awesome things for the body.

For instance, they can:

  • keep our hearts and brains healthy
  • lower inflammation
  • improve our cells’ communication
  • keep joints mobile
  • help us stay lean
  • help build muscle

There is strong evidence that omega-3s can:

  • improve your blood lipids (like triglycerides and HDL-C)
  • help reduce some symptoms of depression and anxiety
  • help reduce some ADHD symptoms
  • help regulate our metabolism and blood sugar

And other evidence, though not as strong, for:

  • preventing cancer
  • preserving memory
  • eye health
  • decreasing liver fat

So, should you supplement with Omega-3s?

This is entirely up to you.

If your still new to healthy eating. Focus on getting a range of healthy fats from whole foods such as nuts, seeds, avocados, etc.

If you’d like to add another layer to your nutrition game. Consider adjusting your omega-3 fat intake. Do you consistently eat fatty cold-water fish like salmon, mackerel, herring, or sardines two to three times per week? Living here you don’t have the excuse of fish being hard to get your hands on! If your not into fish or prefer to go the supplement route. Here are my two recommendations:

Fish oil
Supplement daily with 3–6 grams of total fish oil, giving you around 1–2 grams of total EPA+DHA.

This dose is high enough to give you all the health benefits listed above, but very safe.

I’m not one to push one product over others, but the one I’m currently using myself is NutraSea. No fishy after taste and my stomach seems to handle it really well. If your next question is where you can get your hands on some here in town? Laura is thoughtful enough to stock it at Epic Pharamcy.

Thanks Laura!

Krill/algae oil
You can also supplement with krill oil or algae oil (which is plant-based) instead.

With these products, use smaller doses: Aim for 300 mg of total EPA+DHA from these.

While eating plenty of flax seeds, chia seeds, and walnuts, and maybe taking a little flax oil are good things, they don’t replace eating or supplementing with EPA and DHA. (Side note if you are eating flax seeds make sure they are ground, you body doesnt absorb them when there whole and they will just end up in the toilet.)

 

If you have any other questions please don’t hesitate to ask.

 

Dan

Strength:

Every minute on the minute x 10 minutes:
Power Clean + Mid-Hang Clean + Power Jerk

Build to a heavy load on the complex.

______________

Conditioning:

For Time:
20 Burpees
30 Pull-Ups
40 Push Presses
50 Calorie Row