Fish oil, the essential fatty acid are abundantly found in fatty fishes such as halibut, salmon, tuna and whitefish. Being an excellent source of omega-3 fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), fish oil can act as an essential nutrient for bodybuilders. However, people who eat a pretty high amount of fatty acid in their diet do not require supplements as often, therefore it is absolutely essential to know that when and in what amount the fish oil supplement should be used in-order to gain maximum benefits.

Scientists all across the globe praises fish oil for its benefits like quick healing of any injury, burning of the extra body fat, and boosting of testosterone levels to promote muscle growth. Daily supplementation of fish oil provides an extra edge to a bodybuilder by facilitating increase in strength, improve the overall performance and decrease the extra fat from the body.  Here we describe the detailed benefits of fish oil.

Boost Bone Health

One of the biggest obstacle in bodybuilding is that strenuous exercices may leave the joints stiffed and painful. Omega 3 fatty acids enriched fish oil can help in reducing the joints stiffness by maintaining the lubrications within the joints. This activity of fish oil is even helpful to common person also which do not aim for musculature body. People with increasing age as well as women entering the menopausal years may face bone erosions leading to osteoporosis. Adding a fish oil supplement may troubleshoot the problem, as according to experts adding long chain polyunsaturated fatty acid in the diet may balance the erosion of bone density and retain calcium in bones.

It is suggested to maintain the ratio of intake of omega-3 and omega-6 fatty acid. Consuming too much or too little of any of this fatty acid may risk your bones.

Regulate Cholesterol Levels

Bodybuilders need a strong heart with proper blood supply as they perform strenuous weight lifting and exercises.  Adding 3-6 grams of fish oil in the diet may boost good cholesterol and maintain the healthy ratio of HDL to LDL. The supplementation of fish oil along with fresh fruits and vegetables support the heart health, thus supporting bodybuilders during vigorous workout.

Fight Depression and Anxiety

Fish oil supplementation boosts the production of serotonin and helps in relaxation of mood after a hectic workout. The hormone serotonin is referred as “feel- good” hormone and is responsible for reducing mood disorders such as depression and anxiety. It is very much compulsory for bodybuilders to remain calm and stress free during physical activities and the fish oil serve this purpose. Daily supplementation of fish oil after a carbohydrate rich meal is recommended to get the maximum benefits.

Reduce Risk of Inflammation and Heals an Injury Quickly

The most renowned use of fish oil is for healing an injury.  Fish oil is well known for its power to reduce inflammation. Due to sternuous workout and long physical trainings, bodybuilders suffer from muscle injury or joint pain more than often. Consuming fish oil supplement is effective to reduce inflammation of the affected area and joint pain. It also reduces the muscle and joint tenderness and increases the stamina. Regular consumption of fish oil increases the overall strength of muscles and joints giving bodybuilders the strength to workout vigorously without any fatigue.

Helps in Fat Loss

Consumption of fish oil can significantly contribute in the weight loss regimen, a must for bodybuilders. Fish oil bioactive components has the tendency to accumulate in the phospholipid layers of cells thereby modifying the fat composition of these bilayers which may trigger the fat loss.

Supports Muscle Growth

Fish oil is known to stimulate the factors responsible for muscle growth for bodybuilders. The omega-3 fatty acid of fish oil while facilitates muscle protein synthesis, it slows down the protein break down process with an overall result of charismatic muscle building. Further, it also affects the overall body composition by influencing insulin and fatty acid function. These key changes in the body’s metabolic pathways direct the nutrients to move towards muscle mass rather than fats with an wholesome increase in muscle growth.

It May Increase the Secretion of Growth Hormones

Growth hormone is very crucial for bodybuilders and its increased production are known to help in the significant growth of muscles. Growth hormone is released mainly when the body is relaxed while sleeping. The essential fatty acid, omega-3 helps to produce prostaglandin E1 which in turn boost the production of growth hormone. In coordination with protein molecules these growth hormones help you to build muscles. Experts suggest that proper protein diet and adequate sleep is helpful to maximize the benefits of fish oil.

How to Use Fish Oil

Fish oil, the combination of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) is used as supplement to fulfill the need of essential fatty acids in bodybuilders and athletes. You can choose for a fish oil capsule, as it is the easiest way to get the maximum benefits.

The minimum dose required is 250 mg which is easily served by eating fish. It is recommended by the American heart association to take 1 gram of fish oil daily to maintain a healthy heart, reduce inflammation and boost hormone function. In case of injury, a 6 gram daily dose is recommended to reduce muscle soreness.

Research suggests that consuming fish oil supplement  during  intense workout is ideal. Add it to your stack to reap the maximum benefits. This will prevent any kind of muscle soreness after an intense workout.

If you do not want to encounter the unpleasant smell of fish oil, consume it just before your meal. This will buffer some of the fish odour. Consuming fish oil just before the meals also helps you to get rid of bloating caused by fish oil.

The many benefits of fish oil are attributed to its high omega-3 fatty acid content. Omega-3s are amazing compounds which have been scientifically proven to enhance almost every aspect of your health.

Fish Oil For Men

Fish oil, and the omega-3s they contain, provide many nutritional benefits to both men and women. Active men can expect the following benefits.

Train harder, recover faster.

Omega-3s are scientifically proven to reduce inflammation. So,they give relief from the chronic pain and joint soreness that normally accompany inflammation. Additionally, omega-3s have been shown to improve and maintain bone strength.

You are able to increase difficulty levels of your exercise, add more repetitions and recover faster after training.

Put your heart in it.

Heart and lung function impact your performance levels. Your lungs flood your blood with oxygen and your heart pumps that blood around your body. Omega-3 fatty acids are known to improve cardio-respiratory function. They also support healthy levels of cholesterol in the blood and lower the risk of high blood pressure.

You get increased endurance to match the greater strength and improved performance.

Trim the fat.

Fat loss is an important part of body sculpting.Despite falling in the “fats and oils group”, omega-3 fatty acids are an important part of improving body composition because they promote fat loss.

You trim down faster and are better able to achieve the physique you are after.

Play it smart.

Omega-3 fatty acids can enhance overall brain function and mental cognition. This leads to improvements in decision-making ability and reaction time.They also play a role in improving your mood and hence your outlook.

You add mental acuity to physical strength and dexterity, leading you to make right choices for your overall development.

Sources of Omega-3 Fatty Acids

Our bodies do not make omega-3 fatty acids but they are necessary for various processes which take place in our bodies. For this reason, omega-3 fatty acids are classified as “essential”. We must get the required quantities of omega-3s from the food we eat or by taking them in the form of supplements.

Many plants are rich sources of these essential fatty acids and can easily be incorporated into the diet. The best plant sources include flaxseeds, chia seeds, pumpkin seeds, hemp seeds, and walnuts.

At the top of any list for sources of omega-3s you will always find fatty fish. Few plant sources come close to the amount of essential fatty acids they contain. The best sources of omega-3 fatty acids are mackerel, salmon fish oil, cod liver oil, herring, tuna, and sardines.

Conclusion

Fish oil is truly a good fat. It allows you to ramp up your workouts and get so much more in return. Your overall wellbeing is catered for by the omega-3 fatty acids fish oil contains. So, whether you are in the gym 5 days a week or just doing the little extras to keep active, adding fish oil to your diet can certainly give you the boost you need.

Sometimes, children do not receive all of their nutrients from the foods they eat, no matter how hard you try to convince them. Many children do not like to eat vegetables, some fruits, fish, and even some meats. The four foods we just mentioned are an important part of your child’s diet and should be eaten to ensure your child receives the right amount of protein, carbohydrates, and more.

If you are wondering whether or not your child can take a fish oil supplement, we will discuss it in detail below. Basically, fish oil contains necessary nutrients for proper brain and eye development, but, unfortunately, the nutrients come from oily fish – something most children won’t eat. So, what to do in the case of a picky eater? Fish oil supplement. Let’s take a look.

Why Supplement Fish Oil?

Even if your child likes to eat fish, it is unlikely that they are getting enough of the nutrients they need from it. In fact, the specific nutrients needed are omega-3s and DHA. Fish for dinner sounds like a good plan, but you must be careful. As a rule of thumb, large fish, such as tuna, should only be served once a week to children to avoid an overdose of mercury.

Fortunately, smaller fish are ideal to eat throughout the week, but should only be served two to three times. These fish include salmon, cod, etc.

Since eating large and small fish is not recommended on a daily basis, omega-3s and DHA must come from somewhere. Fish oil supplements do NOT contain mercury and are harvested from small fish. The concentrated amount of omega-3s and DHA is safe for your child to take.

What is the Recommended Dosage for a Child?

The amount of fish oil a child can take will depend on the child’s height and weight. You should always consult with your pediatrician to find out what dosage is recommended for your child, however, children can take anywhere between 500 milligrams and 1,200 milligrams of the supplement safely.

When you provide fish oil supplement for your child, you want to make sure that you do not cook the oil and you can choose to give them a capsule to take or they can consume a liquid dose. If your child does not like the taste of the fish oil, there are two options. First, you can look for a flavored fish oil for your child to consume. Typically, the flavor is strong enough to mask the fishy taste. Your second option is to mix liquid fish oil into your child’s food or drink – just be sure to mix it up well.

Is Fish Oil Safe for My Child to Take?

Yes. Fish oil is considered safe for children to take, but there are a few exceptions. For example, if your child is allergic to fish or shellfish, you should avoid giving them a fish oil supplement. In addition, any child who is take an antiplatelet or anticoagulant medication should not take fish oils as well.

There are no serious side effects reported from taking fish oils. Some mild side effects may occur such as a fishy aftertaste, diarrhea, nausea, and burping. If you notice that your child experiences any of these side effects, you should speak with your child’s pediatrician about continued use of the produce.

Benefits of Fish Oil

There are many benefits that your child will receive from taking a fish oil supplement. One of the biggest improvements that has been noted is a difference in behavioral problems. In fact, children who suffered from behavioral problems and took fish oil supplements on a regular basis had improved moods.

Studies have shown that a lack of omega-3s and DHA in the brain can cause problems with thinking, learning, cognitive behaviors, and contribute to attention deficit disorder and depression. Taking fish oil supplements has shown an improvement for all of the conditions listed above.

Types of Fish Oil Supplements

Most fish oil supplements are the same, but you do need to pay attention to seven of the most important things, especially if you want to choose the best supplement for your child. So, what are these seven things?

Sustainability

You should make sure that the product you choose was harvested from fish in a sustainable way. Never purchase fish oil obtained from fish that are threatened.

Purity

You do NOT want to choose a fish oil that has not been approved by a national or international source. This can be dangerous and it may mean that the supplement contains harmful contaminants.

Potency

If you choose a fish oil that is lacking in either EPA or DHA, your child will not receive all of the benefits that the supplement has to offer. Make sure both nutrients are included and in good levels.

Freshness

Never use an expired supplement or one that is rounding its expiration date. When fish oil supplements become rancid, they have reverse effects.

Cost

Avoid purchasing an outrageously expensive fish oil. Just because it is expensive does not mean that it will work any differently than another brand.

Bioavailability

You want to make sure the fish oil supplement you choose for your child is easily absorbed into the body.

Nutrients

When you look at the label, make sure the fish oil contains omega-3s including DHA and EPA. You may also want to explore fish liver oil, as this contains another nutrient that is fat-soluble and does not come from many other foods.

If you are trying to supplement omega-3s and DHA in your child’s diet, a fish oil supplement is the best choice. Since there are minimal to no side effects, the product is considered safe.

Despite of being high in Omega-3 fatty acids, the fish oil is also rich in arachidonic acids. Omega-3 fatty acids are very important to lead the various functions of the body in a smooth and effective manner. Due to this reason, Fish oil supplements are now becoming more common across the globe. A recent report of the National Institutes of Health revealed that the fish oil is the third most commonly used supplement in the United States, right after the vitamins and minerals. Also, at least 10% of Americans are taking the fish up on a routine basis because they believe that the fish oil will help to protect against any cardiovascular event in the future.

But what’s the major issue?

Does the fish oil really help for the prevention of the cardiac issues?

Well, all these questions have been raised when several evidences are found. From 2005- 2012, a number of the studies have been conducted, reporting that the fish oil supplements have no benefits for keeping you away from the heart diseases. In a meanwhile, the marketers and other food retailers highlighted the importance of fish oil and added the fish oil in their products to grab more consumers.

In fact, Dr. Andrew gray, Associate professor of medicine at the University of Auckland in New Zealand said that, at that time, the fish oil sale was more than double, not only in the US, yet, in the entire world. He further added, due to the major disconnection, the sales are high enough, even though, number of trials and studies showed no effects of the fish oil.

Later on, the researchers further explored and introduced the krill oil as a replacement of the fish oil. So, do you’ve an idea about the krill oil? Let’s explore!

Krill Oil- the best alternate of the fish oil

The oil from the tiny, shrimp-like animal is known as the krill oil. Krill is actually the food of the whales. People extract the oil from the krill, pack it in the capsules and use it as the medication. But, krill oil is now in the limelight because of several benefits over the fish oil. The similarity in both products is that the fish oil and krill oil both contain the omega-3 fatty acid.

Omega-3 fatty acids are composed of eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Being polyunsaturated in nature, it can leave apositive impact on your cognition, vision, cardiovascular system, respiratory system, musculoskeletal system and of course, your dermal health.

Though, fish oil has been used for many years, but, due to the significant concerns, the krill oil is the best alternative because, it is easy to digest and absorb by the body.

Which one is best krill oil or the fish oil?

The bioavailability of the krill oil is far much better than the fish oil. Because, the krill oil contains the higher amount of the EPA and DHA, it is thought that it is a more healthy option. Another huge difference between these two oils is that the polyunsaturated fatty acids are usually packed as the phospholipids in the krill oil, whereas, in the fish oil, the polyunsaturated form is usually packaged as the triglycerides, requiring more processes in order to make them bioavailable.

Also, the krill oil is rich in the powerful antioxidant known as the astaxanthin. This antioxidant assures the protection against the excessive oxidation of the fragile fats. As a result, the free radicals won’t be released in the significant amount and your cells will remain intact and healthier. But, on the other end, the fish oil is not rich in the astaxanthin, lacking the protective effects for your cells.

The phospholipids in the krill oil are body-friendly, because, most of our body is made up of phospholipids. The phospholipids embedded in the cell membrane enable the cell membrane to become more stable and contented.

The fans of the fish oil are taking 14 standard capsules for treating the arthritis, but, the marketers’ claim that about one capsule of the krill oil is needed to manage the arthritis. Additionally, it is also reported that the krill oil is a far much safer option because; it is extracted from the less contaminated water as compared to the fish oil.

Krill oil is widely used to control the cholesterol levels, osteoporosis, rheumatoid arthritis, postmenopausal syndrome and depression. Along with reducing the signs of aging and boosting the cognitive functions, the fish oil is also capable of improving the overall health of the bone as well as the protecting you from the effects of the pollution.

The fat content of the fish oil and the krill oil also differ somehow. As the fish oil is mostly extracted from the sardines, around 80% fats are yielded. However, the krill merely yields the fat less than 5%, favoring in the rapid absorption in the body.

Nevertheless, it is also observed that some of the interaction of the krill oil and fish oil has been noted with the medications. So, it’s better to consult to the GP before placing the order of your favorite oil.

In a nutshell

To start any supplements, it’s very important to investigate about it completely. Some of the researches are in favor of the fish oil, yet, some of the researchers believe that the krill oil is the best among all. Perhaps, more research is needed to solve this controversial issue.

The bottom-line is both of the oils are effective to some extent. It’s up to your budgets and doctor’s recommendation that which oil’s supplement is best for you. So, will you consider the related information about the fish oil or krill oil before purchasing? Just think about it!

http://www.nutraingredients.com/Research/Superior-bioavailability-Study-backs-krill-oil-over-fish-oil-but-not-because-of-phospholipids

http://breakingmuscle.com/nutrition/krill-oil-vs-fish-oil-whats-the-difference

https://www.bulletproofexec.com/video-omega-3s-is-krill-oil-better-than-fish-oil/

http://www.bodyandsoul.com.au/nutrition/nutrition+tips/fish+oil+vs+krill+oil,18195

http://www.webmd.com/vitamins-supplements/ingredientmono-1172-krill%20oil.aspx?activeingredientid=1172&activeingredientname=krill%20oil

http://neptunekrilloil.com/fish-oil-vs-krill-oil/

http://www.consumerreports.org/cro/2012/05/are-krill-oil-pills-as-good-as-fish-oil/index.htm

http://well.blogs.nytimes.com/2015/03/30/fish-oil-claims-not-supported-by-research/?_r=0

http://www.health.harvard.edu/blog/fish-oil-friend-or-foe-201307126467

https://examine.com/supplements/fish-oil/

http://www.chatelaine.com/health/wellness/the-benefits-of-fish-oil-seven-surprising-ways-it-improves-your-health/