So lets see, Lets start from the beginning.
Why should I take ?
Fish Oil as you know, or I hope would know, contains Fatty Acids. Fatty Acids would be Omega 3, 6, 9.
Omega 3: Not consumed as much in diet, known to work as an anti-inflammatory agent. Can help with Arthritis, lupus, osteoporosis, depression, Bipolar, Schizophrenia, ADHD, Skin disorders, IBD (inflammatory bowel disease), Asthma, macular degeneration, Colon Cancer, Prostate cancer,
Omega 6: This is normally consumed a lot more in the diet of an average person, can produce both good and bad eicosanoids. Known to help with diabetic sugar control, allergies, arthritis, ADHD, Cancer, High Blood Pressure, certain menopausal symptoms, osteoporosis, PMS
Omega 9: Also in a good bit of your diet, in the average person. Says to also help with lowering cholesterol, reduce hardening of arteries, reduces insulin resistance, improve immune function, protection against certain types of cancer
How much should I take?
There is much debate on this but I will give information on this and then my opinion.
So a healthy average adult should take about 2g, But who is healthy now a days. The American Heart Association encourages consumers to consume two to four once servings of fish per week, which is 3,000 mg of oil twice per week. Now with someone that is suffering from some type of inflammatory, it is recommended to take 4g daily. I have read different debates on this and has varied from 4g to 12g or even more! Now, Low to Moderate inflammatory disease, like asthma, arthritis, high blood pressure, has said to respond well to 3g of fish oil daily.
I have had Crohnes disease and have noticed that for me a high dose of 8g to 12g daily works well for me. Just food for thought.
Some research has shown fish oil to be anti-catabolic. Also have noticed for personal use after cycles. Deff. would consider use as a PCT. At a high intake. For Athletes/Bodybuilders, I have heard for people that want the anabolic effect use 10g of fish oil daily. Which is a little extreme. For an athlete on normal days I would recommend 4g since you body is going under a type of stress through working out. Its your body though so always make sure you know how your body reacts to anything and everything. Always be aware what is in your product and watch your blood work, make sure you are not getting an increase in some sort of mineral.
What about quality?
Ok, this could get ugly.
I hear this question all the time. “So, what is the difference in buying the expensive fish oil, compared to buying “Costco” brand?”
Ok FDA regulations on Fish Oil:
-All ingredients that are in the capsules must be listed on the nutrition label
-Of coarse from where the fish is caught and kept runs through certain regulations
-Lovasa, is the only FDA approved fish oil
Process of Fish Oil:
This is some of the processes that fish oil will go through. Not all companies follow these.
-Molecular Distillation: Converts oil into an ethyl ester, brings a very low level of contaminants.
-Stability: Reduces the risk of oxidative damage.
-This brings the Fish Oil into a higher concentration
-Cost of the product is normally very high
-Some of the triglycerides are lost in the process
-Oil Refining: a purification process utilized to remove contaminants, but does not offer concentration options.
-Neutralizing: Reduces flavor and color
-Less expensive process
-Triglycerides are kept
-Concentration is dependant on raw material
-risk of oxidative damage through process
So they both have there positive and negative sides to it all. Just know what your getting into when your buying product. Many “Grocery grade” fish oil products are known for there “Fillers”, which is what you do not want in your pills. Unless you like paying for crap! Ha.
Here are some ideas to help you look for a good Fish Oil.
-The product must have a list of what the specific fish was used.
-Must contain your fatty acids and it not just say Fish Oil
-Should list the amount of EPA and DHA
-If it is in a dark glass container or plastic, that no light can shine through.
-If it needs to be kept in the fridge. Not all needs to be kept in fridge, but for me its personal interest, and hopefully has been kept cold all through process and travel. Cold, keeps quality of product.
Fatty Acids and Galore!
So there are a TON of oils out there that are full of fatty acids which is hard to correlate what is good and what is not, and merely just ends up being a “take and see if it hurts me” ordeal.
So here is a list of stuff with the Fatties!
-Fish (DUR!) & any type of seafood
I am sure there is more out there. If anything else I missed let me know!
Hope this helps everyone and can stop all the fish oil questions. Ha.
Link to different products:
Quoted info on this post:
Broons-Grass fed beef also contains a more proper ratio of omegas 3:6 versus grain and corn fed beef which has a more imbalanced 3:6 ratio.