Go to any Walgreens, Walmart, Vitamin Shoppe or GNC and it will be easy to find Omegas/Fish Oil’s on the shelves. According to the 2012 National Health Interview Survey, which included a comprehensive survey on the use of complementary health approaches in the United States, fish oil supplements are the nonvitamin/nonmineral natural product most commonly taken by both adults and children.Omega-3’s can be found in fish such as salmon, sardine, and cod. Essential to the body’s function and delivering big health benefits, consuming enough omega-3’s in the diet should be a high priority for everyone.
What is it?.
Omega-3s (short for omega-3 fatty acids) are a kind of fat found in foods and in the human body. Omega-3 fatty acids (omega-3s) have a carbon–carbon double bond located three carbons from the methyl end of the chain. The omega-3s EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are found in seafood (fish and shellfish). A different type of omega-3, ALA (alpha-linolenic acid), is found in certain plant oils such as flaxseed, soybean, and canola oils and also in some other foods of plant origin, such as chia seeds and black walnuts.
What are the benefits to supplementation?
Supplementation with Omega-3’s have been shown to have many potential benefits. One, they have the potential to reduce muscle soreness. Two, they can improve delivery of oxygen and nutrients to muscles and other tissues. Due to better oxygen delivery, aerobic metabolism is improved. Supplementation with omega-3’s may even improve mood as low intake may predispose certain individuals to depression and anxiety and that dietary supplementation with omega 3’s represents an interesting strategy for preventing or treating depression and anxiety disorders in certain individuals. More research on this is needed though.
How much should I consume?
The Federal Government’s Dietary Guidelines for Americans 2015-2020 recommends that adults eat 8 or more ounces of a variety of seafood (fish or shellfish) per week for the total package of nutrients seafood provides. Most over the counter supplements contain 750-1250mg in one serving, with the recommendation of taking them 1 to 3 times daily.
References
1. Benardot, D. (2012). Advanced sports nutrition (2nd ed.). Champaign, IL: Human Kinetics.
2. Bucci, L. (1993). Nutrients as Ergogenic Aids for Sports and Exercise. CRC Press.
3. Larrieu, T., & Laye, S. (2018). Food for Mood: Relevance of Nutritional Omega-3 Fatty Acids for Depression and Anxiety. Frontiers in Physiology, 9(1047).
4. Omega-3 Fatty Acids. (2020, October 1). Retrieved March 17, 2021, from https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
5. Omega-3 Supplements: In Depth. (2018, May). Retrieved March 17, 2021, from https://www.nccih.nih.gov/health/omega3-supplements-in-depth
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