Whether you work out or not, your goal is fat loss or packing on muscle, and there is one supplement which is a must have and that is fish oil. You may give multi vitamin a skip (as you still manage to get a few of the vitamins from the diet), but fish oil is something you simply shouldn’t ignore.
Understanding Fish Oil
Fish oil is the oil derived from the tissues of oily fish (especially fishes from the cold deep seas). Fish oils contain the essential omega-3 fatty acids that our body requires for smooth functioning of the most crucial organs of our body. Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA) are the primary omega-3 fatty acids that we get from fish oil.
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1) Helps Burn Fat By Enhancing Insulin Sensitivity
Studies have proved that Omega-3 increase insulin sensitivity which eventually results in better oxidation of the adipose tissue or what’s generally called fat. All athletes are often advised strict fish oil use to keep off fat and slower the loss of muscle and bone density.
2) Brain Health
Essential fatty acid (EPAs) present in fish oil acts as anti-depression and supports the cognitive ability of the brain. DHA is a primary structural component of the brain and specifically of the cerebral cortex, the area of the brain responsible for memory, language, abstraction, creativity, judgment, emotion and attention. It also helps in the formation of brain cells and act as an anti-inflammatory.
3) Healthy Heart
The omega-3 fatty acids have proven to improve the overall cardiac function. According to a research, there are very rare cases of heart attack from the Atlantic region, as people there tend to consume the salmon fish which is one the richest source of omega-3 fatty acids. There are a number of other researches too that prove the fact that omega-3 is extremely beneficial for heart. Fish oil helps in lowering down the bad cholesterol (LDL) and aid in production of good cholesterol (HDL).
4) Joint Health
Joint pain can definitely hamper your daily activities. The omega-3 derived from fish oil has been proven to improve joint health. Study suggests omega-3 fatty acids help in controlling certain types of inflammation in the body and can support the joint mobility.
5) Better Muscle Recovery
Fish Oil has been proven to augment blood flow to muscles during intense workouts and take down muscle soreness by a staggering 30-35%.
The dosage depends upon the lifestyle of an individual. For instance, 1-2gm of omega-3 per day is good enough for a person with a sedentary lifestyle. For an active person or an athlete it can go up to 3-5gm per day. Therefore, introduce a fish oil supplement in your stack and let your body enjoy its endless benefits.
Rachit Dua is an advanced K11 certified fitness coach for general and special population (people with medical issues, old age people, pregnant women, and children) and a certified sports nutritionist. You can get in touch with him here.