Why is it important to supplement fish oil?

There are few dietary supplements or supplements that offer as many benefits
as fish oil- or omega 3 fatty acids.
Whether you are interested in building muscle or losing fat - or simply want to do something good for your
health, omega 3 fatty acids are always worth a
supplement.

As the name suggests, fish oil comes from the tissue of fatty fish. It contains
a high amount of omega 3 fatty acids, including eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA). These 2 fatty acids are among the most important fatty acids
of the omega 3 group.

What is eicosapentaenoic acid (EPA) good for?
A sufficient supply of eicosapentaenoic acid (EPA) can contribute to a good
immune defense, good blood clotting, healthy blood pressure and a healthy
heart rate.
New studies even show that EPA can help promote positive emotions
and contribute to a reduction in anxiety and depression.
EPA also has an anti-inflammatory effect in the body.
EPA is partly converted into DHA in the body!

What is docosahexaenoic acid (DHA) good for?
Docosahexaenoic acid (DHA) is particularly effective in the brain and retina. For example,
a sufficient supply of DHA particularly improves receptivity and
memory performance. DHA also stabilizes serotonin and
dopamine levels in the brain, which can reduce susceptibility to stress and depression.
Like EPA, DHA is anti-inflammatory.

New studies even suggest that omega 3 fatty acids can prevent joint pain
!
Omega 3 fatty acids are essential, which means that the body cannot
produce these fatty acids itself. An exogenous supply is therefore extremely important.

What are the other most important reasons to consume omega 3 fatty acids or fish oil
?

1) Healthier blood cholesterol levels
Fish oil ensures better cholesterol levels. If you do not have an optimal HDL / LDL ratio
in your body (a marker for bad cholesterol levels) then 3-6gr
fish oil / day can already do wonders for your HDL / LDL ratio. In addition,
the triglycerides in the blood are lowered - so that the blood remains thin and
does not thicken.

2) Improved bone health in old age
As you get older (especially in women during & after the menopause), your
bones become less stable. The bones become thinner and there is a risk of osteoporosis. New
studies have shown that omega-3 fatty acids in combination with calcium can contribute to
healthier bones in old age.

3) Protection against cancer
Fish oil can also help to make you less susceptible to cancer. Every day
the body has to defend itself against the attack of free radicals. These
free radicals can promote cancer - therefore it is important to block them with
antioxidants (vegetables & fruit). Fish oil is also an antioxidant and
can therefore also help to fight free radicals.

Conclusion
Omega 3 fatty acids should always be consumed in a good ratio to omega 6 fatty acids
. Omega 6 fatty acids are mainly found in vegetable edible oils
. An optimal ratio of omega 6 / omega 3 fatty acids should be 4 / 1
. This means that if you consume 4 grams of omega 6 fatty acids, you must consume 1 gram of omega 3
fatty acids - as omega 3 & 6 fatty acids are antagonists that can cancel each other out
(if the ratio is poor).

Evidence
Adler, AJ. (1997). Effect of garlic and fish-oil supplementation on serum lipid and lipoprotein concentrations in
hypercholesterolemic men. American Journal of Clinical Nutrition. Vol 65, 445-450.
Kruger, M.C. et al. (2007). Long-Chain Polyunsaturated Fatty Acids and the Regulation of Bone Metabolism.
Experimental Biology and Medicine. 232:1275-1288.
Caygill, C.P. et al. (1996). Fat, fish, fish oil and cancer. British J. Cancer. July; 74(1):159-164.