Fish Oil One of the Commonly Used Supplement to Promote Heart and Joint Health
You might be having a question, is Fish oil necessary? Is it beneficial like creatine or whey protein, as I tried but didn’t see any difference in the results? Don’t worry. You’re not alone. Many people think this way. Today, we will explore whether you should take fish oil or not, especially if you’re into bodybuilding.
What is Fish Oil?
Fish oil is one of the dietary supplements which are derived by extracting tissues of fatty fish like Salmon, Halibut, Mackerel, and Herring. It contains two types of Omega-3 fatty acids EPA (Eicosapentaenoic Acid) and DHA (Docosahexaenoic Acid) found in fish, which helps in reducing the body’s inflammation.
What Are the Benefits of Fish Oil?
Stacking of Fish oil supplements offers many benefits. Some of them are:
Supports Healthy Cholesterol Level:
If a person with a normal range of blood cholesterol profile adds fish oil in their daily routine, it will further promote the healthy ratios of HDL to LDL and also healthy levels of triacylglycerol (triglycerides) concentrations in the body.
Supports Bone Health:
As you start getting older, especially if you’re a woman who enters their menopausal years and doesn’t have their standard progesterone and estrogen hormone levels, the bones can start to thin, which can give you an osteoporosis experience.
Many studies have been done, and it shows that an intake of long-chain polyunsaturated fatty acid supports healthy calcium balance and bone density in menopausal women. Though, getting enough calcium in your regular diet is the key to support overall healthy bones. But ones it’s achieved, consumption of fish-oil must be attended. Also, it’s important to note that having a good ratio of Omega-6 and Omega-3 fatty acids must be obtained as too much omega-6, and little to no omega-3 can result in a higher risk of a low density of bone-mineral.
Research says that including fish oil regularly in your diet may support your mood positively. Also, diets of many people are filled with processed foods, which lack quality nutrition to support a healthy system, and it only leads to build-up stress that can exacerbate mood disorders like anxiety or depression.
By consumption of fish oil mood can be improved, as it supports promoting healthy levels of serotonin in the body, which is also known as the “feel-good” hormone. Serotonin is often released by having a meal high in carbohydrates, which also gets you in a relaxed state.
So, with the help of fish oil, you’ll be able to support the release of serotonin in your body, which may help in managing stress.
Some other benefits you can expect are like improving your cardiovascular system, insulin sensitivity, and even burning fat.
When should I take fish oil for bodybuilding?
It’s recommended to take Fish oil within 30 minutes before or after your meal, or if you want, you can even take it with your meal.
How much fish oil should I take for bodybuilding?
For overall benefits, it’s safe to take around 3 grams per day. Also, many fish oil provides 1 gram (around 120 mg DHA and 180 mg EPA). So, you can go for up to three pills a day.
Does fish oil have side effects?
Some of the common side effects of using fish oil on high doses are belching, heartburn, bad breath, nausea, rash, loose stools, or sometimes nose bleeding. Though, taking a recommended dose along with meals can often reduce the chances of having any side effects.
As mentioned, stacking fish oil supplements does help in various ways. But, it’s not necessarily going to help you build muscle, though it can help indirectly along with proper diet and workout regime. Lastly, fish oil supplementation does enhance your overall health, which helps you maintaining consistency in your workout routine for a longer period.