Fish Oil 101: Your Ultimate Guide

Fish oil supplements (or a plant based version) and a multivitamin are my top recommendations for useful, valuable supplements that everyone should consider taking.

fish oil 101This fish oil 101 guide will ensure you know what you're doing when it comes to this powerful supplement.

Fish Oil 101: Your Guide from a Nutritionist

Our Fish Oil 101 Guide is all you need to know the ins and outs of this miraculous supplement. Fish oil supplements offer much-needed essential fatty acids that the vast majority of people in the U.S. are deficient in today. Omega 3 fatty acids are an essential part of any healthy diet. Fish oils are one of the only sources of the essential fatty acid omega-3.

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Here is a great brand of fish oil:

And, if you prefer plant based, check out this one:

Why supplement with fish oil or plant based omega 3?

Eating oily fish on a regular basis is not appealing to most people. Not only that, oily fish are not easily available in many parts of the country, and currently there is a mercury scare that makes people wary to eat too much fish. However, fish oil supplements offer a convenient and easy way to experience all the benefits of omega 3 fatty acids.

In the past, omega 3's were found in everyday foods to a much greater degree. However, due to modern processing methods, the average American's diet is virtually devoid of any omega 3's - and our bodies were designed to run on them every day. Without them, you WILL suffer health consequences, whether you realize it or not (you might not realize how GOOD you can really feel if you're deficient in omega 3's without knowing it!)

Fish oils are derived from the fat of deep-sea, cold water fish and are a natural source of Omega-3 Essential Fatty Acids (EFAs). Omega-3 is an important nutrient for maintaining a healthy brain and nervous system. Fish Oils themselves are said to contribute to healthy heart function and joint flexibility as well as supporting brain, nerve, and visual function.

Chances are you've heard about them before, but what do these fish oil supplements really do for overall health and can they assist in your fat-loss goals? Well, take a look at what having sufficient omega 3’s in the diet can do for you.

Fish Oil Benefits

  1. Prevents fat cell growth and multiplication 1
  2. Lowers serum triglyceride levels (they pose a cardiovascular risk)
  3. Results in a significant reduction in morning stiffness and painful joints related to rheumatoid arthritis 2
  4. Reduces inflammation which can cause pain 2
  5. Reducs blood pressure, minimizing hardening of the arteries and stabilizing heart rhythm 3
  6. Blocks fat storage before it even starts 1
  7. Forces excess nutrients to be rapidly burned as fuel, which is extremely important in attempting to lose body fat and control bodyweight 1
  8. Helps manage dry eye
  9. Keeps skin supple

How much to take?

I recommend taking 2-4 1000 mg capsules a day to start off. If you are hoping that fish oils will help with pain or arthritis, or you are very strictly dieting, more may be helpful. The equivalent in the liquid fish oil is 1 tsp. Highest doses generally are 12 capsules or 1 Tbsp per day.Be sure your doctor is aware of your fish oil supplementation, as these supplements may be contraindicated with certain medications.

I hope this fish oil 101 guide was helpful for you! I love how fish oil makes me feel, and I hope it helps you too!

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1 Minji Kim, Tsuyoshi Goto, Rina Yu, Kunitoshi Uchida, Makoto Tominaga, Yuriko Kano, Nobuyuki Takahashi, Teruo Kawada. Fish oil intake induces UCP1 upregulation in brown and white adipose tissue via the sympathetic nervous system. Scientific Reports, 2015; 5: 18013 DOI: 10.1038/srep18013

2 Pain. 2007 May;129(1-2):210-23. doi: 10.1016/j.pain.2007.01.020. Epub 2007 Mar 1.

3 Cardiol Rev. 2010 Sep-Oct; 18(5): 258–263. doi: 10.1097/CRD.0b013e3181ea0de0