Popular dietary supplement fish oil has been hailed for its wealth of health advantages. It contains a lot of omega-3 fatty acids, which are important nutrients associated with a number of health advantages, such as better heart health, cognitive function, and joint health. We will discuss the significance of high-quality fish oil on health, fitness, and weight loss in this blog and provide references to the studies that back up these statements.

Benefits of Fish Oil for Health

Heart Health: Omega-3 fatty acids have been demonstrated to lower blood pressure, reduce triglycerides, and prevent blood clots, all of which can lower the chance of developing heart disease. A meta-analysis of 18 randomized controlled studies found that consuming fish oil supplements significantly decreased the risk of cardiovascular events, such as heart attacks and strokes (1).

Brain Function: Omega-3 fatty acids are crucial for maintaining brain health and have been associated with enhanced mood, cognition, and memory. In comparison to those who took a placebo, healthy young adults who took fish oil supplements for six months exhibited enhanced cognitive function and decreased symptoms of depression (2).

Joint Health: Omega-3 fatty acids contain anti-inflammatory characteristics that can help persons with rheumatoid arthritis feel less pain and stiffness in their joints. A study of 17 randomized controlled studies found that persons with rheumatoid arthritis who took fish oil supplements experienced much less morning stiffness and joint discomfort (3).

Benefits of Fish Oil for Fitness

Muscle Recovery: It has been demonstrated that omega-3 fatty acids lower inflammation and enhance muscle recovery following exercise. Men in their 20s who took fish oil supplements for six weeks saw less muscle discomfort and quicker muscle recovery after rigorous exercise (4).

Muscle Growth: Omega-3 fatty acids have also been connected to an uptick in the production of muscle protein, which can aid in promoting muscle growth. In comparison to individuals who took a placebo, healthy young adults who took fish oil supplements for eight weeks demonstrated higher muscle protein synthesis (5).

Benefits of Fish Oil for Weight Loss

Reduced Body Fat: Studies on overweight and obese people have found that omega-3 fatty acids can reduce body fat. In comparison to overweight women who took a placebo, those who took fish oil supplements for 12 weeks saw a significant decrease in body fat (6).

Omega-3 fatty acids have also been associated with greater fat burning while exercising. An increase in fat burning during exercise was shown in a study of healthy young adults who took fish oil supplements for six weeks as opposed to those who received a placebo (7).

Fish oil (thestrengthbuilders.com)

Sources

1. Aung, Theingi, et al. "Associations of omega-3 fatty acid supplement use with cardiovascular disease risks: meta-analysis of 10 trials involving 77 917 individuals." JAMA cardiology 3.3 (2018): 225-234.
2. Stonehouse, Welma, et al. "DHA supplementation improved both memory and reaction time in healthy young adults: a randomized controlled trial." The American journal of clinical nutrition 97.5 (2013): 1134-1143.
3. Lee, Young Ho, and Sang-Cheol Bae. "Effects of omega-3 fatty acids on rheumatoid arthritis." Journal of lipid and amino acid 2013 (2013).
4. Gray, Patrick, et al. "Fish oil supplementation reduces markers of oxidative stress but not muscle soreness after eccentric exercise." International journal of sport nutrition and exercise metabolism 24.2 (2014): 206-214.
5. Smith, Gordon I., et al. "Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis”