Omega-3 Fish Oil for Fitness

You may have heard of Omega-3 Fish Oil supplements and wondered what they are all about. The impact they have on our body systems and overall fitness are quite amazing.
What are omega-3's and how do we acquire them? Omega-3's consist of several fatty acids that produce a variety of effects on the body. The two most beneficial omega-3's are EPA and DHA. Found in food products like fish, the recommended dosage for an average individual for proactive support of body functions is 1g per day. Those with health issues often require a minimum of 2-4g per day of both EPA and DHA for symptom relief. This amount is difficult to source from food alone, and concerns about toxins such as mercury being found in market fish raise red flags for many consumers. The most reliable source for omega-3s is in a high quality fish oil supplement, taken orally each day.
So what exactly are the fitness benefits linked to omega-3's?
  • Fish oil boosts fat loss- Combining fish oil can improve weight-loss efforts. A recent study by Hill/Buckley/Murphy and Howe in 2007 showed that the addition of a daily fish oil supplement between 360mg of EPA and 1560mg of DHA to an aerobic activity-based weight-loss program improved fat loss when compared to exercise alone.

  • Research by Dr. Calder PC shows that the anti-inflammatory actions of omega-3s may be therapeutic in conditions involving acute or chronic inflammation. This indicates that by combining exercise with fish oil supplements can provide the benefits of physical activity while also keeping inflammation under control.

  • Lung function is also enhanced through fish oil use. Research published in the American Journal of Respiratory Critical Care measured the effects of a daily fish oil supplement containing roughly 3g EPA and 2g DHA in elite athletes with exercise-induced bronchoconstriction. While the researchers did not find that diet played a role in improving pulmonary function, adding the fish oil supplement did improve post-exercise pulmonary function in the athletes.

  • The European Journal of Applied Physiology recently published a study reviewing the impact of omega-3s on blood flow and circulation and endurance levels. Good blood flow and circulation is crucial for improving exercise endurance. The circulatory system is responsible for meeting oxygen and nutrient demands and for removing metabolic waste such as lactic acid. Omega-3s were found to improve circulation. In the study a short, six week treatment with 3g EPA and 2g DHA per day enhanced brachial artery blood flow. This finding may have an additional application for those who suffer from cardiovascular disease or even heart failure.
With these studies along with numerous others, links to human fitness and omega-3 fish oils cannot be ignored. Here are the recommended dosages from international experts:
  • 500mg of both EPA and DHA to avoid a deficiency
  • 1g of both EPA and DHA for proactive body support
  • 2-4g of both EPA and DHA for high-intensity support
Chosing a high quality fish oil supplement requires some research as there is a wide range of quality among manufacturers. Here are some of the key points to look for when chosing the right supplement:
  • Purity- free of mercury, lead and other toxins
  • Freshness- minimized oxidation ensures no fishy taste
  • Taste- fishy smell or taste is a sign of poorly manufactured oil
  • Triglyceride Form- this ensures optimal absorption and thus better results
  • Third-Party Testing- guarantees quality, freshness and purity
  • Sustainability- a brand that practices environmentally responsible fishing to protect the oceans.
  • Supplement amount- read supplement facts to know exactly how much EPA and DHA you will be getting. A 1000mg fish oil soft gel refers only to the size of the gel, not the amount of EPA and DHA inside.
The fitness benefits of omega-3 fish oils can be combined with other studies supporting the overall well-being of our body.
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