How much fish oil should I take?
This is a question I recently asked myself since living in Utah means I don’t eat enough fish—there’s no ocean nearby and seafood here can taste, well, kinda fishy.
Plus, I don’t like to cook.
So, if you’re like me and will probably never whip up a lovely salmon dinner and you only eat seafood occasionally (like when my friends recently browbeat me into trying a new seafood joint where the fishy smell was overwhelming, bibs were mandatory, and the legs and eyeballs were still attached to the shrimp I ordered—an experience that made me feel decidedly uncomfortable), then you’re definitely not getting enough fish oil in your diet either. So, how much fish oil is enough?
Omega 3s: The Catch of the Day
Omega-3 fatty acids are found naturally in oily fish like salmon, anchovy, halibut, sardines and tuna. They can also be found in plant and nut oils, flaxseed, fortified foods, etc.
Omega-6 fatty acids are also extremely important and are commonly found in dairy products, beans, potatoes, beef and many more foods.
A balance of omega-3s and omega-6s would be the best on the dinner plate, but the reality is, most people (like me) get way more omega-6s in their diets and don’t consume enough omega-3 food sources to receive their health benefits.
Why Your Body Needs Omega-3s
First off, our cells have what’s called a phospholipid bilayer—think of it as a protective bubble surrounding the cell with a guarded entrance, keeping unwanted substances out. Omega-3 and omega-6 fatty acids are key components of the phospholipid bilayer, making up some of the basic building blocks of our cells.
After doing my research, I discovered that omega-3 fatty acids offer several health benefits on a cellular level—some that I personally found quite surprising:
- May Help Aid the Heart: Supportive but not conclusive research shows that the consumption of EPA and DHA (found in omega-3s) may reduce the risk of coronary heart disease. * This disease is actually the leading cause of death for both men and women in America. If there were an emoji of a fish making a heart shape with its fins, I’d insert it here.
- Encourages Healthy Skin: Getting enough omega-3 fatty acids in your diet can help maintain your skin’s barrier function to keep it looking healthy. Foods packed with omega-3s may also help protect the skin against the damaging effects of the sun. * Who doesn’t want beautiful looking skin? Try adding more avocados, tuna, and walnuts to your diet.
- Assists in Brain Development: These fatty acids also influence brain development and structural integrity—pregnant women should make sure they are getting enough omega-3s in their diet to help support their child’s brain and eye development. *
- May Lessen the Soreness after Exercise: A study published in the Clinical Journal of Sports Medicine examined the effects omega-3s have on delayed onset muscle soreness after exercising, and the researchers discovered that a diet rich in omega-3s could be effective in lessening the soreness experienced after exercise.
The Benefits of a Fish Oil Supplement
Although plant and nut oils are excellent sources of these fatty acids, you’ll get a larger serving of omega-3s from eating cold-water fish—they provide about 1 gram of omega 3 fatty acids in about 3.5 ounces of fish.
The American Heart Association, the U.S. Department of Agriculture and the Department of Health and Human Services recommend eating fish twice a week to receive the dietary goodness of Omega-3s. Shoot for around 3.5-ounce servings each time, which means it’s time to find a favorite fish dish.
Many nutrition experts also recommend adding an omega-3 fish oil supplement to the diet in the form of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). These two fatty acids sound like a mouthful, but they are crucial for supporting healthy cellular functions throughout the entire body.
Most folks simply glance briefly at the label to check the dosage of a supplement, looking for either 1000 or 1200 mg, when they should also be focusing on the quality of the omega-3 fatty acids.
Why Choose BiOmega™
The good news is you don’t have to fish around (I couldn’t help it!) for a quality fish oil supplement. USANA does their homework and the omega-3 fatty acids in BiOmega™ may offer several of the health benefits listed above.*
One reason BiOmega is so dependable is because USANA goes above and beyond in their research and development (there’s a reason over 700 athletes trust their health to USANA).
BiOmega is produced from sustainably raised, cold-water, deep-sea fish oil. This means that the supplement is purified to be virtually free of contaminants—you don’t have to worry about mercury poisoning.
The supplement also includes a careful balance of DHA and EPA at a more potent dose than many competitors.
Basically, you can feel confident that you’re getting a quality product.
Personally, I like the fact that BiOmega is also fortified with vitamin D and has an added lemon flavoring, so there is no fishy breath for me to fret over.
So, how much fish oil should I take for optimal health benefits? For me the answer is pretty clear: I need to eat more fatty fish (which means I may have to actually don an apron and start cooking) and supplement with two tablets of BiOmega, daily with food.
Perhaps the answer is similar for you as well.
|*These statements have not been evaluated by the Food and Drug Administration.This product is not intended to diagnose, treat, cure, or prevent any disease.|
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