- Take Fish Oil with meals to avoid side effects
- Normal dosage ranges from 1g to more than 10g
- Larger doses can be split up and taken throughout the day
- Avoid fishy taste and odour by choosing gelcaps, slow release or odourless products
Benefits of Fish Oil
Fish oil is a rich source of omega-3 fatty acids Docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Because our bodies cannot make these fatty acids, they are considered essential.
Aside from its role in maintaining everyday health, Fish Oil has been shown to be of benefit into a large number of conditions. Fish oil has been shown to reduce high blood pressure, high blood triglycerides, and benefit those suffering from cardiovascular disease. Omega-3 fatty acids have anti-inflammatory properties, which have offered significant benefits and symptomatic relief to many sufferers of arthritis, and studies have shown that fish oil may benefit those suffering depression and help some sufferers of other neurological disorders like Alzheimer's and ADHD. Fish oil is also used in the treatment of PMS and it has shown some promise in the treatment of conditions as diverse as cancers, skin disease, and osterporosis.
Aside from the role of omega-3 in general health, fish oil is of specific interest to bodybuilders and athletes because the anti-inflammatory effects of omega-3 can assist recovery. Preliminary research also indicated that omega-3 fatty acids play a role in building lean mass, and may assist weight loss.
How to take Fish Oil
We need to make sure we get sufficient quantities of omega-3 in our diet. This is not always easy to do, and fish oil supplementation is a simple alternative. Many people find the taste of fish oil strong and offensive, so it usually comes packaged in gelcaps and occasionally as an odourless liquid.
Fish oil dosage varies significantly according to the condition being treated. For general purposes and the maintenance of cardiovascular health, 1-4g per day is generally recommended, while people using fish oil to treat conditions, including arthritis may be taking more than 10g per day. This varies further according to the concentrations of EPA and DHA within the product.
Best time to take Fish Oil
Fish oil has the potential to cause fishy burps and reflux, which is a very unpleasant side effect for some people. Taking fish oil immediately before, or with food helps to minimise this problem, as does the use of an odourless or a slow release product. People who are using high doses of fish oil may choose to split this up throughout the day, and taking a dose with each meal is a common practice.