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Impressive Health & Physique Benefits of Fish Oil (#2 Is Best!)

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11918561 - fish shaped fish oil capsules

Omega 3 Fish Oil is one of the few health boosting supplements backed by over 100 medical studies!

Omega 3 Fish Oil has been extensively researched in various populations and has been shown to decrease inflammation, promote weight loss, improve blood lipid profiles and even benefit brain development!

It’s one of the key healthy fats that can also counter inflammation, specifically by improving your omega 6 to omega 3 ratio which is often unbalanced due to a diet containing a lot of processed food.

Within this article, we will breakdown all of the impressive health benefits of fish oil and show you how it may be a key supplement you are missing out on!

Fish Oil Benefit #1: Weight Loss 

While a majority of research on fish oil has demonstrated its beneficial effects on improving symptoms associated with inflammation and blood pressure, more recent evidence suggests that fish oil may also play a role in weight loss.

This theory was initially developed after several researchers noted that rodents who supplemented with fish oil demonstrated reduced body weight gain. Additionally, previous research has also shown fish oil may prevent fat mass increases even while in a calorie surplus (1,2)!

Based on these initial studies, it was theorized that fish oil supplementation could somehow alter the body’s ability to burn fat instead of store it!

This ultimately led researchers to examine the effects of fish oil on weight loss in humans!

One group of researchers conducted a study where they monitored 6 healthy adults for 3 weeks controlling their diet and then for another three weeks during which they were provided with fish oil supplementation. Energy intake, resting metabolic rate, substrate oxidation and body composition were assessed before and after supplementation.

These researchers found that fat loss was significantly greater in the fish oil group (2lbs) along with adding more lean muscle mass. Possibly the most surprising fact is that these individuals lost fat and gained lean muscle even without undergoing any weight training! (3)

With regard to fat utilization, the fish oil condition also demonstrated significantly greater fat oxidation rates (i.e. they burned more fat for fuel)! This may help explain the beneficial results in body composition.

This data supports the theory that fish oil supplementation may improve the partitioning of fat and boost fat oxidation resulting in increased fat loss over the long term!

omega 3

Fish Oil Benefit #2: Heart Health & Endothelial Function 

Cardiovascular disease is the biggest killer in the USA and most other modern societies.

Therefore it is no surprise this is a key area of research in the exercise, supplement and nutrition research world. While exercise, losing fat and a healthy well-balanced diet is key, certain supplements may also aid in improving heart health or risk factors such as high blood pressure or cholesterol.

Initial observational studies demonstrated that men who regularly consumed fish (the primary source of omega 3) on a weekly basis, had a lower mortality rate associated with cardiovascular disease compared to those participants who did not consume fish (4)!

To support this, another ecological study demonstrated that fish consumption is associated with a reduced risk of heart disease and stroke (5)!

While ecological and observation studies are valuable, high quality randomized controlled trials were needed to more accurately determine the protective effects of fish and fish oil supplementation.

One randomized controlled trial analyzed males for a 2-year period and demonstrated that those who supplemented with fish oil reported a 29% reduction in all-cause mortality (6)!

Another group of researchers decided to take this investigation to a whole new level by taking 11,324 patients with pre-existing cardiovascular issues and provided them with either fish oil and vitamin E supplementation or an empty pill.

After almost a 4-year follow up the fish oil group demonstrated a 20% reduction in all-cause mortality and a 45% reduction in sudden deaths! (7)

One of the ways fish oil improves these health parameters is by decreasing cholesterol levels, blood pressure and improving overall blood lipid profiles.

Recently, a meta-analysis found a reduction in blood pressure following fish oil supplementation. These results have since been replicated and researchers have concluded that fish oil supplementation may be an effective way to reduce blood pressure (8, 9).

Fish Oil Benefit #3: Reduces Inflammation

Inflammation has recently been referred to as one of the largest contributing factors to many of the most common chronic diseases.

High levels of inflammation have been shown to increase your risk of developing certain types of cancers, decreasing gut health and even increasing your risk of other diseases such as obesity and rheumatoid arthritis.

As mentioned earlier fish oil supplementation has the ability to reduce blood lipids which play a large role in the regulation of inflammation.  Fish oil has also been shown to decrease levels of IL-6 and CRP, two key blood markers that are strong indicators of inflammation (10).

In addition, fish oil may regulate, reduce or replace the production of arachidonic acid which is another proponent of inflammation (11)!

Therefore, in addition to its beneficial effects on weight loss and cardiovascular disease, fish oil supplementation can also help lower inflammation levels which may reduce your risk of developing many other chronic diseases!

 

How To Supplement with Omega 3 Fish Oil

As you can see, fish oil is a truly amazing health promoting supplement for both general health and your physique.

While you can and should try to get most of your omega 3 fish oil from natural sources, this can be hard. The main source of omega 3 is found in guess what? Oily fish…

To hit the higher dose used in research studies and recommended by experts, you would need to eat 3-4 large pieces of oily fish per day. As you can see, this is hard to achieve and sustain over a period of many years. Other sources include walnuts and seeds; however, it’s almost impossible to hit the high doses recommended from food sources alone.

For this reason, a combo of natural foods such as oily fish and supplementation is recommended by most people.

Based on the research, aim for around 2g of EPA and DHA, 2 of key fatty acids that provide fish oil with the benefits discussed. When looking at supplements, 1g of Omega 3 tends to provide between 200mg to 750mg of EPA/DHA, depending on quality. Whatever supplement you pick, calculate this first. More often than not, the cheaper supplement requires you to take 3-5 times the amount, making it ultimately more expensive to reach the required dosage.

In our CAPLABS Omega 3 supplement, we use one of the highest concentrations on the market, containing 750mg per 1g of omega 3. This means you only need 3 pills per day, not 9, as you would with most generic supplements.

The Amazing Benefits of Fish Oil! 

As you can see, omega 3 fish oil is nothing short of a super pill. Here’s a recap of some of the benefits!

  • Fish oil supplementation has been shown to reduce fat storage and boost fat burning, resulting in increased fat loss.
  • Additionally, several animal models, and now also human data, suggest that fish oil may aid in the prevention of weight gain and even increase muscle mass.
  • Research has also shown that men who consumed fish products weekly had lower mortality rates suggesting it may be beneficial for overall health parameters (your doctor will be happy!).
  • Recent data suggest that fish oil may also improve blood lipid profiles/cholesterol and even reduce blood pressure levels.
  • Lastly, inflammation is a serious health concern and fish oil has been demonstrated to improve our body’s omega 6 to 3 ratio and reduce inflammatory markers within the blood!

Click the banner below to learn more about CAPLabs’ efficaciously dosed EPA/DHA Omega 3:

 

 

References

1.) Clouet, P., Niot, I., Gresti, J., Demarquoy, J., Boichot, J., Durand, G., & Bézard, J. (1995). Polyunsaturated n-3 and n-6 fatty acids at a low level in the diet alter mitochondrial outer membrane parameters in Wistar rat liver. The Journal of Nutritional Biochemistry6(11), 626-634.

2.) Cunnane, S. C., McAdoo, K. R., & Horrobin, D. F. (1986). n-3 Essential fatty acids decrease weight gain in genetically obese mice. British journal of nutrition56(01), 87-95.

3.)  Couet, C., Delarue, J., Ritz, P., Antoine, J. M., & Lamisse, F. (1997). Effect of dietary fish oil on body fat mass and basal fat oxidation in healthy adults. International journal of obesity21(8), 637-643.

4.) Stone, N. J. (1996). Fish consumption, fish oil, lipids, and coronary heart disease. Circulation94(9), 2337-2340.

5.) Zhang, J., Sasaki, S., Amano, K., & Kesteloot, H. (1999). Fish consumption and mortality from all causes, ischemic heart disease, and stroke: an ecological study. Preventive medicine28(5), 520-529.

6.) Burr, M. L., Gilbert, J. F., Holliday, R. A., Elwood, P. C., Fehily, A. M., Rogers, S., … & Deadman, N. M. (1989). Effects of changes in fat, fish, and fibre intakes on death and myocardial reinfarction: diet and reinfarction trial (DART). The Lancet334(8666), 757-761.

7.) GISSI-Prevenzione Investigators. (1999). Dietary supplementation with n-3 polyunsaturated fatty acids and vitamin E after myocardial infarction: results of the GISSI-Prevenzione trial. The Lancet354(9177), 447-455.

8.) Harris, W. S. (1997). n-3 fatty acids and serum lipoproteins: human studies. The American journal of clinical nutrition65(5), 1645S-1654S.

9.) Appel, L. J., Miller, E. R., Seidler, A. J., & Whelton, P. K. (1993). Does Supplementation of Diet With’Fish Oil’Reduce Blood Pressure?: A Meta-analysis of Controlled Clinical Trials. Archives of internal medicine153(12), 1429-1438.

10.) Ellulu, M. S., Khaza’ai, H., Abed, Y., Rahmat, A., Ismail, P., & Ranneh, Y. (2015). Role of fish oil in human health and possible mechanism to reduce the inflammation. Inflammopharmacology23(2-3), 79-89.

11.) Kris-Etherton, P. M., Harris, W. S., & Appel, L. J. (2002). Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. circulation106(21), 2747-2757.

About the author

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Rudy Mawer, MSc, CISSN

Rudy has a 1st class BSc in Exercise, Nutrition & Health and a Masters in Exercise & Nutrition Science from the University of Tampa. Rudy currently works as a Human Performance Researcher, Sports Nutritionist and Physique Coach. Over 7 years he has helped over 500 people around the world achieve long last physique transformations.

He now works closely with a variety of professional athletes and teams, including the NBA, USA Athletics, World Triathlon Gold Medalists, Hollywood Celebrities and IFBB Pro Bodybuilders. If you would like to get in contact or work with Rudy please contact him on social media.

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