Talking supplements: Fish Oil

Fish Oil is rife in our industry and is well know among health and fitness goers. The reason why fish oil is so highly recommended by fitness and nutritional professionals is to bring about the correct the omega-3 and omega-6 ration (1:1). Unfortunately our average diet which consists of high omega-6 products (red meat, eggs etc) has a ratio that can sometimes work up to 6:1 in omega-6’s favour.

Fish Oil provides a variety of benefits which are listed below:

– increase cognitive ability
-associated with healthier blood vessels
– decrease the risk of diabetes
– decrease the risk of several cancers including breast cancer
– Improves depression

Fish oil refers to two kinds of omega-3 fatty acids

Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)

These omega 3 fatty acids listed above are usually found in fish, animal products and phytoplankton. Fish oil is often recommended because it is the cheapest and most common form.

When the ration between omega-3 and omega-6 is right it can also influence which eicosanoids (signalling moleules) are released when the body is placed under stress. This is why it is so improtant to get the omega-3 and omega-6 balance right as fish oil primarily works through eicosanoids.

Dosage

For general health I would recommend between 500mg-1g per day however I have put people up to 6g daily who have been on a very poor diet. The more you can get EPA and DHA from your diet will mean less fish oil supplementation.