Feb 24 2014

Omega 3 The Essential Supplement

I’m going to put it out there.  If you don’t use dietary supplements then you cannot class yourself as healthy.  I know many of you turn your noses up at the thought of supplements.  I’ve heard many a client say I’ll get all the nutrients I need from food.  Well…

I’m going to put it out there.  If you don’t use dietary supplements then you cannot class yourself as healthy.  I know many of you turn your noses up at the thought of supplements.  I’ve heard many a client say I’ll get all the nutrients I need from food.  Well that’s possible but improbable.  For example, you would have to eat nine pieces of fruit per day to consume the optimal amount of vitamin C. How many of you honestly do that?

Today I’m going to talk about an essential supplement Omega 3 fish oil (O3), not to be confused with cod liver oil.  O3 are essential fats that the body cannot produce on it’s own, they must be consumed through diet. O3 can help reduce stress levels, body fat and disease

1.  O3 improves your insulin sensitivity.  The body benefits from O3 to make up your cell membranes which makes the cell more permeable and so easier for the cells to absorb nutrients. Your metabolism will be optimal if fish oil makes up the cell fat layer because it improves the activity of insulin. What this means is that fish oil improves insulin sensitivity, because it allows the cell receptors to bind more easily with insulin.

2.  O3 is a natural anti-inflammatory.   Inflammation in the body causes disease, illness, delayed recovery from injury, and obesity.  The modern diet of high sugar, high omega 6 consumption via vegetable oils promote an inflammatory response.  Omega 3 counteracts this by promoting cell regeneration and healing.  The healing properties of O3 can be used to assist with injuries, arthritic conditions and help you recover from high intensity exercise.

3.  O3 reduce the effects of stress.  When we become stressed the levels of the hormone cortisol increase causing troubles such as heart palpitations, exhaustion, over eating and sleep problems.  As cortisol levels rise, DHEA (an active ingredient of O3), levels diminish.  The hormone DHEA has the ability to block the ‘stress’ receptors, limiting the effects of cortisol on your brain.

The above three are scientifically proven benefits, however there are studies linking the consumption of fish oil to the treatment of major depression, bipolar disorder and schizophrenia as O3 deficiency can prevent the renewal of membranes, and thus accelerate cerebral ageing. The role of omega-3 in certain diseases such as alzheimer’s, dementia, dyslexia and autism is also being studied.

So how much should you take? Humans used to consume 300-400g of O3 per week.  Unless you were to eat oily fish such as mackerel and salmon daily, you’re not going to hit these numbers.  Hence dietary supplementation is needed to hit these dosages.  The world renowned dietician John Berardi recommends a combined dosage of the active ingredients of EPA+DHA  of 6,000 to 10,000 mg per day. Look at the label and see what the amount of EPA per capsule is and what the amount of DHA per capsule is. Now add those up:  You’re looking to a ratio of EPA:DHA of around 5:2.

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Salman