3 Proven Benefits Of Omega 3s
Omega 3s are an essential fatty acid found in oily fish and algae. They have long been known to have a tonne of health benefits and in this blog we’re going to dive into 3 of the top reasons to take omega 3s backed by science. Before we dive in, it’s worth noting too that although you can get omega 3s from your diet such as in oily fish, from the amount of blood work i’ve seen and within certain research those who supplement are more likely to have omega 3 levels in the blood conducive to these benefits. So for the most part I recommend supplementing with Omega 3s as part of a healthy nutrition plan! Let’s get into it.
It’s also worth noting as we move through these benefits balance matters! Just increasing the amount of EPA and DHA in your diet will have some positive effects but if your intake of high inflammatory foods and fats remains high then you’ll likely not reap the benefits of omega 3s as much as you could. Context is also key, Omega 3s should be worked into a nutrient dense and balanced diet, as with all supplements they won’t help paper over the cracks of a poor diet and sedentary lifestyle, they should enhance your diet, not as a standalone solution.
How Fish Oil Supports Fat Loss Through Reduced Inflammation and Better Insulin Sensitivity
To be clear, we know that there’s no magic pill for weight loss, however fish oil can play a useful role in reduction of body fat due to it’s powerful anti-inflammatory capabilities and it’s potential for improving insulin sensitivity.
Chronic stress and inflammation can make it difficult to lose body fat, even if you’re training hard and eating well. Fish oils anti-oxidant properties may help reduce these barriers and support improved body composition!
Fish oil is a key component of cell membranes and plays a role in keeping cells healthy! This can improve insulin sensitivity which has been shown to aid in fat loss
In fact a meta analysis from 2015 shows benefits of reduced body fat when fish oil is supplemented. While the changes were modest, they do point to the ability of fish oil to improve the processes that make fat loss more effective. Keep in mind that to see real results, the basics of an energy deficit, high protein, balanced macronutrients, plenty of micronutrients and regular physical activity are still essential!
Can Fish Oil Help You Build Muscle? The Science-Backed Answer
In addition to aiding fat loss, fish oil can contribute to muscle growth by decreasing cortisol, a stress hormone that can break down muscle tissue. Multiple studies support this, including one that found supplementing with fish oil increased protein synthesis in middle-aged adults.
Activation of Muscle-Building Pathways: Fish oil enhances the mTOR pathway, which plays a crucial role in muscle growth. This is the same mechanism through which insulin improves muscle protein synthesis and nutrient uptake.
Improved Muscle Recovery: Fish oil can also help reduce delayed-onset muscle soreness (DOMS) after intense workouts. By minimising soreness and improving recovery, you can train more frequently and at a higher intensity, leading to better long-term muscle gains.
Ultimately, fish oil isn’t just about immediate muscle-building effects—it helps support the recovery and performance necessary to sustain muscle growth over time.
Fish Oil and Inflammation: How Omega-3s Improve Recovery and Muscle Growth
Inflammation can be a silent roadblock to both fat loss and muscle gain. High levels of inflammation interfere with muscle repair, slow down recovery, and can even contribute to long-term health issues. Fish oil’s anti-inflammatory effects help reduce both chronic and exercise-induced inflammation.
Lower Cortisol Levels: Research has shown that supplementing with fish oil can reduce cortisol, which helps decrease inflammation and protect muscle tissue from breakdown. Lower cortisol levels also promote an environment where your body can more effectively build lean muscle and burn fat.
Enhanced Recovery from Exercise: In athletes, fish oil supplementation has been shown to reduce markers of muscle damage and inflammation after intense exercise. This translates to less muscle soreness, reduced swelling, and faster recovery times. One study found that athletes who took 3 grams of fish oil daily for a week experienced significantly less soreness and improved power output during recovery.
Reducing inflammation not only supports better performance but also improves overall health, making fish oil an excellent addition to any athlete’s diet.
Best Sources of Omega-3s: How to Get More Fish Oil in Your Diet
As mentioned at the top, although you are able to obtain omega 3s from your diet in foods such as oily fish, it tends to be easier to get them in from supplements. The current recommendations are 2-4g of omega 2s per day aiming for a combined 1g of EPA and DHA.
Vegetarians and vegans are able to get Omega 3s from foods such as flaxseeds and chia seeds or they can supplement with omega 3s derived from algae.
As mentioned earlier you need to be mindful of the balance of fats you’re taking in. Western diets tend to be unbalanced with regards to the amount of Omega 6 to 3 fatty acids in our diet so reducing omega 6 intake can help ensure your body get’s the full anti-inflammatory benefits of fish oil.
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