IN lately Few supplements deserve the same attention and recommendations as fish oil.

Benefits of fish oil (or omega-3 fatty acids, which it contains) are amazing and almost limitless. However, fish oil does not have any side effects.

For this reason, almost every doctor, nutritionist, trainer and anyone who monitors nutrition recommends a fish oil supplement.

When any supplement becomes popular, many questions immediately arise and some confusion arises. For example:

• What is this?
• Are the benefits real? Is this scientifically proven?
• Is it really safe? Are there any side effects at all?
• How much fish oil should you take per day?
• What total amount of Omega-3 or EPA and DHA should I take daily?
• How many capsules should I take for the optimal daily dosage?
• When and how should you take fish oil?
• Which brand is the best?
• Is it worth taking this supplement?

Let's dot the dots right now...

What is fish oil?

If A little exaggerate, then we can say that these are pills that work wonders.

This is literally the only supplement that most experts I recommend it to everyone...regardless of your goals (weight loss, muscle growth, etc.).

Hell, it doesn't even matter if you exercise, watch your diet, or take care of the appearance of your body. You just need to take fish oil. And here's why...

In general, fish oil is simply an oil found in fatty types fish (like salmon).

As I said before, fish oil contains omega-3 fatty acids, in particular eicosapentaenoic acid ( EPK) and docosahexaenoic acid ( DHA), which are essential fatty acids, which are usually not enough in any diet.

You probably know that there are so-called " good fats" and "bad fats"?

Thus, EPA and DHA, which are contained in omega-3, are “ great fats».

It just so happens that fish oil is their most common and convenient source.

What does fish oil do? What are its advantages?

Briefly? Fish oil improves your body's ability to do everything!

More details? I don't even know where to start.

Okay, let's first understand the benefits that allow us to build muscle, lose weight and change appearance your body.

Effect on muscle gain and weight loss

Overall, the omega-3 fatty acids found in fish oil play a direct or indirect role in almost every process that occurs in your body when you are trying to gain muscle mass, lose weight, maintain muscle shape, recover from a workout, and so on. .

Does fish oil help you gain muscle or lose weight independently? Not at all. But it definitely plays an important role in these processes and helps your body accomplish these tasks.

For example, I looked at two separate studies, they both came to the same conclusion: people lose more weight when they combine healthy eating, exercise, and fish oil than those who eat right and exercise without fish oil.

Those omega-3 fatty acids promote fat oxidation, improve insulin sensitivity And provide "calorie sharing".

As I said earlier, "calorie breakdown" refers to how your body uses calories. I mean…

• When you create a caloric surplus (which is necessary for muscle growth), will they be used to build muscle mass or will they go to fat?
• When you create a calorie deficit (which is necessary for weight loss), will your body burn fat for energy or will it burn muscle tissue instead?

This is the division of calories, and fish oil helps direct it in the right direction(less fat, more muscle mass).

In addition, I would like to note that fish oil can also increase thermogenesis(which means you will burn more calories per day), has anti-catabolic impact (prevents muscle injuries), has anti-lipogenic effect (reduces fat accumulation), and also serves as an anti-inflammatory agent.

If you're impressed by the benefits above, hang in there. This is just the beginning...

General health and function

In terms of overall health and functioning human body, the list of benefits of fish oil is even longer. Much more.

Namely, omega-3 fatty acids contribute to:

• Reducing the risk of heart attack
• Reducing the risk of stroke
• Lower blood triglyceride levels
• Reduce the risk of dangerous heart rhythms
• Lower blood pressure
• Relieving inflammation
• Joint mobility
• Reducing cholesterol levels
• Slowing down education atherosclerotic plaques
• And much more.

In addition, fish oil prevents the development of the following diseases:

• Alzheimer's disease and dementia
• Depression
• Heart disease
• Arthritis
• Diabetes
• Hyperactivity
• And much more...

Still want more benefits? No problem.

Fish oil improves mental activity, develops concentration and memory.

Some people also note good mood and a general state of joy.

Another effect that is often talked about is good skin and hair.

If you dig even deeper, you will find people who will tell you how fish oil has helped reduce back pain, improve vision, get rid of rashes, and have many other benefits.

As I said, no additives are required. However, fish oil is the very supplement that is required for use. I think you have already clearly understood this.

Does it really work?

Absolutely.

There is a huge amount of scientific/medical research on the subject of fish oil, and most of it is legal and proven.

Plus benefits that have not yet been proven, but look very promising.

So...fish oil works even better than other supplements out there.

Is it safe? Are there any side effects?

Fish oil is quite safe supplement.

You need to understand that this is just the oil found in the fish. And this is not some crazy fat burner or muscle growth product.

Yes, the benefits are impressive. But it's more of a product than a supplement. It is unlikely that you were interested in the side effects of salmon before eating it.

So for the average person fish oil is a 100% safe product, provided that you maintain the daily dosage (I’ll tell you more about this a little later).

In fact, the only side effect I've heard of is a "fishy taste" or "fishy burp." But if you use a high quality product, then you won't have this problem.

It's also worth noting that if you are pregnant or allergic to fish or iodine, or have any other health concerns, you should consult your doctor before taking fish oil.

The funny thing is, your doctor may even be the first one to recommend this supplement to you.

For example, most pregnant women already take fish oil prescribed by their doctors (it's good for baby's brain development), as do many people at risk of heart disease.

When and how should you take fish oil?

Fish oil should be taken with meals, not on an empty stomach.

If you are taking more than 1 capsule per day (which may be necessary for optimal fish oil intake), you will need to consume them throughout the day.

For example, one capsule in the morning, another in the afternoon and a third in the evening.

How much fish oil should you consume per day? How many capsules?

To answer this question, you need to know the optimal amount of fish oil to obtain all of the above benefits.

You can then determine how many capsules you need to take per day to reach your optimal level.

Based on the research I've looked at, the best thing to do is...

Optimal dosage of fish oil: 1-3 grams of combined EPA and DHA daily.

Note that we're not talking about grams of "total fat." We're talking about a combination of EPA and DHA (you'll understand when you read the information on the back of the bottle).

Omega-3 fatty acids EPA and DHA are the very ingredients that provide all the benefits.

For this reason, optimal dosage fish oil intake should be based on these and not on the total amount of fish oil or omega-3s contained in one serving.

Example of daily dosage

Let me give you a brand as an example: .

This brand contains 650 mg EPA and 450 mg DHA per serving. One serving of this brand is 2 capsules.

So in combination, 650 mg + 450 mg = 1.1 g in a combination of EPA and DHA.

This means:

• 2 capsules this brand is given 1.1 grams EPA and DHA. This is the minimum amount of fish oil that can be effective.
• 3 capsules this brand gives about 1.6 grams EPA and DHA.
• 4 capsules this brand is given 2.2 grams EPA and DHA. This, one might say, is the golden mean of the optimal daily dose (personally, I take this number of capsules per day).
• 5 capsules this brand gives approx. 2.8 grams EPA and DHA. This maximum quantity, which you can take.

As I said, I take 4 capsules per day, which provides my body with 2.2 grams of EPA and DHA.

I think this is the optimal amount for most people.

But, again, as long as you stay within 1-3 grams of EPA and DHA daily, you'll be fine. (And, of course, if your doctor recommends more or less fish oil, it's worth listening to him.)

Also keep in mind that the amount of fish oil is specific to each specific brand. Other brands contain different amounts of EPA and DHA (usually less), which will require you to take a different number of capsules.

This is one of the reasons why I take this particular brand of fish oil. I only need 4 capsules per day to consume the optimal amount. Most brands suggest taking 6-10 capsules.

If we talk about the best brand...

Which brand is better?

When choosing the best fish oil, there are a number of general factors to consider:

• Quality. For me, quality comes first. It is especially important when choosing fish oil. Not only do I want to avoid the unnecessary fishy taste, but I also want to see high level cleaning (removes contaminants that are often found in fish). The best results from independent laboratory tests are also important.
• Convenience. As I said before, some brands contain more or less omega-3 fatty acids EPA and DHA. The less acid they contain, the more servings you need to take daily. Personally, I would prefer to take 4 capsules per day rather than 8.
• Price. Of course, most brands are cheaper than luxury brands, however, as I wrote, I would rather spend a little more money to get the quality and convenience that I talked about.

• Fish oil: Nordic Naturals Ultimate Omega
  I have spent a lot of time researching fish oil over the years. I have seen various recommendations from doctors/experts and have seen the results of two independent laboratory tests that tested dozens of fish oil brands for purity, quality, and content of the omega-3 fatty acids EPA and DHA.

Based on all this, I can honestly say that Nordic Naturals Ultimate Omega is one of the best brands!

The choice is yours, the main thing is to pay attention to the EPA and DHA content. Expensive fish oil low content of these fatty acids is a bad choice!

Where to buy?

You can find fish oil in pharmacies in your city, in stores sports nutrition, online stores, etc.

Personally, I order sports nutrition and other supplements from bodybuilding.com! Before the fall of the ruble, it was incredibly profitable than buying with a markup in a Russian store, where, in addition to the high price, you can easily run into fakes!

What's next?

Now that you know everything you need to know about fish oil, it's time to move on to the next supplement that may be beneficial for you... multivitamins.

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Probably every person, having heard about fish oil, remembers how, as a child, he tried to evade his parents who tried to give him this healthy, but so disgusting liquid.

Who would have thought that an adult, who is also actively involved in bodybuilding, would drink fish oil, and without coercion, although it has not become tastier over the years. Let's try to figure out why this fish oil is so good and why it is useful to drink not only for children, but also for those who are engaged in creating their own beautiful muscles.

If previously fish oil (oil secreted from the fatty tissue of fish) different breeds), was sold only in pharmacies in liquid form, but today it is formed into capsules in a gelatin shell, which do not taste disgusting at all. At the same time, various herbs and vitamins are also added to the composition of the drug. Children's fish oil continues to be sold in pharmacies, but it is still for children.

What are the benefits of fish oil?

The main substance that fish oil contains and which makes it so valuable is omega-3 polyunsaturated fatty acids (PUFAs), which the human body does not produce itself, but which are necessary for it. These acids are also found in vegetable oil, although somewhat different. Interestingly, the fish themselves do not produce these substances, but obtain them from the plankton they feed on. In cold water bodies, the acid content in plankton is higher.

In principle, omega-3 fatty acids can be obtained from regular foods. There are a lot of them, of course, in seafood and fish, in vegetable oil and nuts, a little less in legumes and grains, and very little in vegetables and fruits.

For bodybuilders and athletes with their active lifestyle, fish oil is a useful supplement, the use of which has a number of benefits.

How to take fish oil correctly

You can buy fish oil at the pharmacy, in the form of capsules, and take it in the following dosages:

• leading active image life and those who want to maintain health, it is enough to take one and a half to two grams in 2-3 doses. Capsules come in different sizes, so you need to look at their contents;
• for those involved in bodybuilding - 2 - 2.5 grams per day in 2-3 doses;
• for those who want to lose weight - 3-4 grams in 2-3 doses.

It is better to take with food, putting capsules in salad or meat. Keep in mind that more than 80 percent of all people are deficient in omega-3 fatty acids, so no one will benefit from fish oil.

Questions and answers

Is fish oil safe?
- Completely safe: it is not a medicine, but a dietary supplement. With normal dosage and use in accordance with your physical activity Fish oil will not cause any harm.

Is it possible to take fish oil on a regular basis?
- It is better to take breaks of 1-2 months after each package.

Is it possible to get fat from fish oil?
- No, fat mass will not increase, on the contrary, overweight will leave.

Is it safe to take fish oil before bed?
- Even if you take omega-3 acids before bed, your size will not increase, but best time to consume fish oil - with food.

Should I use fish oil during a cutting diet?
- Necessarily. Ligaments are at risk of injury, and energy reserves are reduced because carbohydrates are reduced. Fish oil will help get rid of possible problems.

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Comprehensive information about the beneficial properties of fish oil for humans. What chemical and nutritional composition for a supplement in capsule form, what dosage is beneficial and in what cases it can cause harm. Indeed, does consuming fish oil prevent weight loss... The answers to all these and other questions are in the article.

Since childhood, everyone has heard about incredible benefits fish oil, but take it according to at will we start only at a more conscious age. Based on this, it would be nice to figure out what is good this drug and what are its features.

Fish oil is a popular dietary supplement, which is obtained from the liver of cod or other fish of the same family. All types of fish oil contain a lot of ω-3 fatty acids, eicosapentaenoic and docosahexaenoic acid, vitamins A and D. In small quantities, the dietary supplement contains iron, vitamins B and C. Avocado has a similar composition for our body, read the details in the article. Previously, children were given this unpleasant “medicine” in order to avoid rickets due to a lack of calciferol. The beneficial properties of fish oil for humans are a fact that does not need confirmation.

Interesting traditional method fat preparations: a wooden barrel was filled to the brim with fresh cod liver and sea ​​water, and then left to ferment for up to one year. Naturally, modern production has gone far ahead in terms of sanitary standards (now the fat is extracted by boiling the liver).

Why take fish oil?

By conclusion special department US Agriculture, a tablespoon (15 ml.) of cod liver oil contains 4080 mcg of retinol (vitamin A) and 34 mcg. vitamin D, which more than covers the daily need for these essential substances. Dietary standards for vitamin A absorption are 900 and 700 mcg. per day for men and women, respectively; for vitamin D - 15 mcg per day. The maximum intake level is 3000 mcg. for A and 100 mcg. for B. Therefore, people consuming fish oil as a source of ω-3 acids should pay special attention dosage and content of vitamins in their dietary supplements, and also think over the daily diet. It is obvious that different manufacturers comply with different standards for the content of useful substances in the drugs they distribute.

Due to its richness in the components listed above, fish oil can be useful for the prevention of a heart attack, as well as in recovery from it, so these are especially important. Diets supplemented with cod liver oil have demonstrated beneficial effects in curing psoriasis, helping to combat obesity and diabetes mellitus. Fish oil and its benefits for weight loss are relevant only in cases where overweight caused by impaired metabolism. Clarification of these circumstances requires observation by a nutritionist or other qualified expert.

Let's not forget that everything beneficial effects When taking vitamins D and A, symptoms also appear when consuming fish oil. Among them - healthy skin, hair and nails, strong bones, good digestion and intestinal function, delaying premature aging.

Fish oil: side effects

Potential side effects mainly occur in cases of overdose of fish oil preparations. Risks of oxidation of fatty acids, development of hypervitaminosis or contamination of fat with toxins from environment decrease when consuming refined products.

Increased consumption of cod liver oil by pregnant women leads to an almost 5-fold increase in the risk of developing gestational hypertension. Therefore, expectant mothers should consult a doctor in mandatory about taking any dietary supplements. In scientific studies of American doctors, it was noted that moderate use of fish oil will have a positive effect, but only to a certain level.

Symptoms of vitamin A overdose may include:

1. Blurred vision and consciousness;
2. Bone pain;
3. Decreased appetite, nausea;
4. Dizziness, drowsiness, irritability;
5. Increased intracranial pressure;
6. Deterioration of the condition of the integument and hair, cracks in the corners of the mouth and lips;
7. Excessive sensitivity to sunlight and others.

Use of liquid fish oil

If you can't stand it this product, having been impressed by its unpleasant smell and taste at a young age, we bring you good news. Foreign and domestic industries have long learned to purify it, depriving it of any negative qualities. On at the moment fish oil comes in two different forms - refined and unrefined, and is also produced in special packaging (bottles, pills or capsules that do not need to be bitten). The difference between them is actually small.

It mainly lies in the price, as well as more or less rapid absorption. To find out how much fish oil to drink per day, carefully read the instructions for the drug or the directions on the package. You can rely on the numbers given in this article, but remember that each drug contains its own dosages of useful substances.

Fish oil is recommended for those who suffer from vitamin deficiency, improper bone development (or for their restoration), with eye diseases, for the prevention of atherosclerosis, strengthening the immune system, according to individual prescriptions. The drug is contraindicated for allergies, including to fish products, for stones in the bile and urinary tract, dysfunctions thyroid gland.

An alternative but similar preparation is shark liver oil, which has been used for centuries by peoples who had access to the sea. It was used to speed up the healing of wounds, cure respiratory tract and digestive system. Currently, the product is still promoted as a dietary supplement, but its therapeutic benefits have not been proven with medical point vision. Some studies have found that shark liver oil may increase blood cholesterol levels, or even increase the risk of developing certain types of cancer.

Conclusion: The benefits of fish oil for the body are confirmed and undeniable. However, it must be consumed in doses and carefully. Dishes made from fresh and canned fish will have no less positive, and sometimes even more balanced, effect. In addition, for those who are trying to lose weight, the right fats will be very helpful and should not be excluded categorically. We recommend that you read the following article on this topic -

Of course, everyone knows about the benefits of fish oil. It is taken to treat and prevent many diseases and unfavorable conditions of the body, to restore and strengthen protective forces. Let's look at how to take fish oil correctly so that it brings maximum benefit to the body and did not cause harm.

Which fish oil is best to take?

Today, there are two forms of fish oil: liquid and gelatin capsules. When used internally, it absolutely does not matter which one you give preference to. Liquid fish oil, familiar to most of our mothers and grandmothers, is cheaper than capsules, but for many people the specific smell and taste of this drug causes a feeling of disgust, so taking it can seem like a real ordeal. In this case, it is better to purchase fish oil in capsule form, which will avoid discomfort when using it. In addition, encapsulated fish oil is convenient in dosage, and also, due to the fact that it does not come into contact with air, it is stored longer.

If you prefer the liquid form of the product, you should keep in mind that only the white variety of fish oil can be used for oral administration. This variety goes through several stages of purification from ingredients that can cause harm to the body (for example, heavy metals). To protect yourself from purchasing low-quality fish oil, it is better to purchase it at the pharmacy.

How much fish oil should you take?

Only a doctor can tell you how long and in what quantities you need to take fish oil in each specific case. This depends on several factors: age, purpose of taking the drug, the presence of contraindications. But still there is general recommendations, which are followed when taking fish oil in most cases.

If you are planning to take this drug for preventive purposes (to maintain health, strengthen the immune system), then it is better to consider when taking fish oil will be most beneficial. Most of all, our body needs such reinforcement in the autumn-winter-spring period. During this time, the body produces less vitamin D due to a lack of sun rays, therefore calcium and phosphorus are poorly absorbed. Omega-3 polyunsaturated fatty acids (the main value of fish oil) are an excellent source of energy and a remedy for depression, which will also come in handy especially during this time.

For prevention, it is enough to take fish oil in three courses lasting 1 month annually. IN medicinal purposes Fish oil is usually taken for 2 - 3 months, after which tests are taken. The drug is continued depending on the results until therapeutic effect.

How to take liquid fish oil?

Adults usually take liquid fish oil, one tablespoon 2 to 3 times a day. It should be taken after meals, with a piece of bread or with water.

In addition, fish oil in liquid form is used externally - in the treatment of wounds, burns of the skin and mucous membranes, as well as for cosmetic purposes to strengthen hair.

How to take fish oil capsules?

Capsulated fish oil is taken in the amount of 1 - 2 capsules (500 mg) three times a day after meals, washed down with water (not hot).

It is worth considering that taking fish oil (in any form) on an empty stomach can lead to digestive upset. An overdose of this drug leads to such side effects, such as nausea, diarrhea, abdominal pain, exacerbation of some chronic diseases.

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Fish oil - indications and contraindications for taking the drug for children and adults

It is not at all necessary to take pills to achieve the desired therapeutic and preventive effect. The gifts of nature can even replace antibiotics if used correctly. The use of fish oil is appropriate in medicine and cosmetology; moreover, this unique product has proven itself well in modern dietetics.

What are the benefits of fish oil?

First of all, it is worth noting that this is a productive prevention of rickets. The fact is that the drug goes well with vitamins of group D, promotes better absorption calcium and phosphorus skeletal system. You can take it in childhood and older age, after consulting with your doctor. The benefits of fish oil for the body are also relevant for others medical directions, For example:

1. Normalization of the central nervous system: disappears increased irritability, aggression and apathy, the emotional background stabilizes.
2. Improving visual acuity: conservative treatment of myopia, astigmatism, positive dynamics in impaired twilight vision.
3. Treatment of skin ailments: quick relief allergic reactions of various etiologies, urticaria.
4. Positive effect in cosmetology: improvement of condition skin, hair, nail plates.
5. For the immune system, there are also enormous benefits from the drug fish oil - indications and existing contraindications should serve as a guide for use.

Before diversifying your diet with such a useful product, you need to study the composition and indications for use. It doesn’t hurt to find out what vitamins fish oil contains and how they affect the body. After this, it is easy to determine the daily dose, start taking it in the composition complex therapy. Any forms contain the following valuable substances:

1. Omega 3. Fatty acids have a beneficial effect on vascular walls, prevent the formation of blood clots, increase resistance to stress, and nourish muscles for recovery.
2. Vitamin A. Affordable prevention malignant neoplasms, ophthalmological diseases and weak immunity.
3. Vitamin D. Accelerates the absorption of calcium and phosphorus by the skeletal system, prevents exacerbation of rickets in childhood.
4. Antioxidants. Their action is directed against free radicals, improving the appearance and health of the dermis.

What is fish oil for?

There are contraindications for use, but the benefits of fish oil are still obvious. Indications for use apply to all areas modern medicine. It is useful for everyone to know why the body needs fish oil and when a person should receive it. It is necessary to focus on such medical indications, How:

• decreased memory and concentration;
• presence on the body open wounds, burns;
• landing vision;
• arthritis of the joints, impaired water balance connective tissue;
• high blood pressure;
• psoriasis, others skin diseases;
• pathologies of the cardiovascular system.

The benefits of this natural product for the older generation are obvious, so it is necessary to drink it for the purposes of treatment and prevention. For example, in this accessible way you can prevent the formation malignant tumors and cancer cells. In addition, fatty acids normalize blood pressure, increase the elasticity of blood vessels, and rid the systemic blood flow of blood clots and atherosclerotic plaques. If you are wondering why you drink fish oil, below are additional directions:

• prevention of emphysema for smokers;
• suppression pain syndrome different intensity;
• normalization heart rate;
• prevention senility;
• normalization systemic blood flow during pregnancy.

What are the benefits of fish oil for children?

To prevent the child from developing rickets, he is given capsules with fatty acids. This medication is inexpensive (price - from 100 rubles), and it is necessary to take it in full course. The benefits are noticeable at an early stage intensive care, if you carefully study the contraindications before starting treatment. Every parent should know why children need fish oil in order to promptly prevent a number of serious illnesses. Capsules help:

• increase concentration;
• shorten the adaptation period;
• increase the body's endurance;
• protect immune system;
• prevent vitamin deficiency.

Fish oil - instructions for use

Specified medicine has several forms of release, but capsules from the liver of Norwegian fish, intended for oral administration, are especially popular. The health benefits are enormous; when used correctly, cases of overdose are minimized. Before taking fish oil, it is important to study the indications and contraindications and additionally determine the daily dosage.

To avoid the harm of fish oil, remember: you are allowed to take up to 6 capsules per day. Large doses can provoke an overdose with the need for symptomatic treatment. The duration of intensive therapy varies between 3-5 weeks, after which it is necessary to take a break. The drug tends to accumulate and increase its concentration in the blood, which is best avoided.

How much fish oil do you need per day?

Omega 3 acids are necessary for a person at any age. It is important to know what the daily intake of fish oil in capsules is in order to ensure a daily supply of valuable vitamins, minerals, and antioxidants to maintain the organic resource in good shape. This indicator reaches a value of 1 g, but may fluctuate depending on many factors.

Fish oil - contraindications

The cost of the drug is affordable to everyone; it can always be ordered and purchased in the online store. However, you should not rush into making a purchase before talking with your doctor. It is possible that there are contraindications that narrow the scope of application for those who want to improve their own body health. Restrictions can be relative or absolute; unauthorized treatment is excluded. Contraindications for fish oil are as follows:

• active form pulmonary tuberculosis;
• thyroid dysfunction, such as recurrent hypothyroidism;
• chronic renal failure;
• gallstones and urolithiasis;
• chronic liver pathologies;
• diseases of the gastrointestinal tract at the relapse stage;
• increased sensitivity to the components.

Fish oil price

The purchase can be made at a pharmacy or online. If you are wondering how much liquid fish oil costs, the first thing to remember is that the price in virtual catalogs is much cheaper. For example, capsules can be bought for 150-200 rubles. Price liquid form medicines start from 50 rubles. If fish oil is needed, indications and contraindications should be the primary information about this medication.

Video: what is fish oil good for?

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The human body needs a certain balance of fats, proteins and carbohydrates every day. Each brick on which our nutrition is built plays its necessary and irreplaceable role. But sometimes a person, trying to lose weight, eliminates fats from his diet completely. And this is fundamentally wrong. A low-fat diet cannot be called healthy. And in order to make up for the missing share of nutritious fats in the body, it is necessary to take fish oil as a source of strength, youth, beauty and health.

What is fish oil

Fish oil is an animal product. Fish oil is made from natural fat nautical large fish eg cod, mackerel, herring. For production, fish liver is usually taken. Fish oil is divided into brown, yellow and white. Brown fat– industrial (unfiltered), used for technical purposes as lubricant. Yellow fat is partially purified, but is rarely used in medicine. A white fat is the one we take orally as a vitamin supplement.

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How is fish oil extracted?

In ancient times, Norwegian fishermen were engaged in the production of so-called “red” fish oil. They went out to sea for cod and cut the fish on the spot. The fish liver was collected separately in a barrel. When they arrived home a few weeks later, there was fat in the barrel, which gradually flowed out of itself. fish liver. The remaining livers were filled with water and boiled over low heat. This is how we obtained pure fish oil. Although it had a distinct fishy smell, it was natural and useful product.

Modern production of fish oil is not very different from the extraction method of Norwegian fishermen. The principle remains the same. Freshly caught fish is immediately sent for cutting. The liver is carefully and carefully cut out and separated gallbladder. The washed liver is placed in a large cauldron with a thick bottom, which is heated to 50 degrees. The liver is simmered over medium heat and white fish oil is melted out of it high quality. Then the heat is increased and yellow fat is obtained. Well, at fairly high temperatures, brown fish oil is extracted, which is not used for oral administration.

Benefits of fish oil

Fish oil is an incredibly healthy product that contains many important and necessary vitamins. The benefits of fish oil were first noted in Greenland. It was found that the inhabitants of the island, whose diet included fatty fish almost every day, suffered less from heart disease, they were more stress-resistant and productive.

Fish oil is a storehouse of vitamins and saturated fats that nourish the body during difficult periods. Fish oil is taken during an exacerbation viral diseases, as well as after illness to restore strength. Fish oil is prescribed to children to adapt them to kindergarten to reduce the risk of frequent illnesses. We can talk endlessly about the benefits of fish oil; let’s dwell on its main advantages.

1. Fish oil contains Omega-3 fats, which are great for brain function. Constant intake of fat improves memory, develops intelligence and erudition.
2. Fish oil affects heart function and blood vessels– it reduces blood viscosity, which promotes the formation of blood clots. Thus, the risk of a heart attack or stroke is reduced significantly. Regular intake of fish oil normalizes blood pressure.
3. Healthy fats speed up metabolic processes body. This means that fish oil can be used as an ally against extra pounds.
4. Fish oil is good for men's health. Regular intake of fish oil helps to increase physical strength and endurance.
5. Fat suppresses the production of the stress hormone cortisol. Constant intake of fish oil normalizes the functioning of the nervous system and increases resistance to stress.
6. Fish oil has a beneficial effect on joints. It can be taken orally or as a rub. This is an excellent medicinal and prophylactic.
7. Fish oil has been successfully used as a supplement for muscle growth and recovery after exercise. This is one of the components of sports nutrition.
8. Fish oil is also beneficial for women - after just a few weeks of taking fish oil, representatives of the fair sex note that their skin has become much smoother, moisturized and clean (without acne).
9. Fish oil contains vitamin A, which is an essential component of our immunity. Vitamin A protects the body from inflammatory diseases and prevents the formation of cancer cells.
10. Fish oil is prescribed by doctors in combination to maintain eye health.
11. Fish oil contains a sufficient amount of vitamin D, which the body needs for strong bones and a strong skeleton. A lack of vitamin D in the body can lead to rickets.
12. Fish oil contains antioxidants that prevent the aging process in the body. Therefore, fish oil is not only a means to maintain health, but also an indispensable cosmetic product for women.
13. A course of fish oil prevents the development of depression.

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How to take fish oil capsules

Fish oil in its natural form has an unattractive smell, shape and taste. For ease of administration, manufacturers of vitamin supplements changed the dosage form of fat and began producing it in capsules. Small capsules yellowish color They are odorless, small and easy to swallow. However, to reap the benefits of fish oil, you need to know how and how much to take.

1. Daily norm of this vitamin is 1000-2000 mg per day, which corresponds to 2-4 capsules.
2. You cannot take all the capsules at once; you need to divide the daily dose into several doses.
3. Typically, the daily intake for men is slightly higher than for women (500 mg).
4. Fish oil should be taken during or immediately after meals. Do not take this vitamin supplement on an empty stomach - it may be harmful.
5. Salmon oil is considered the most healthy, expensive and high-quality fish oil.
6. Fish oil should be taken periodically. One course of taking fish oil lasts about two months. After this you need to take a break for a couple of weeks.
7. Fish oil is usually taken in the fall or winter to protect the body from viral diseases.

How to take liquid fish oil

Liquid fish oil is less attractive, but no less useful than its gelatin counterparts. Many believe that this fish oil contains more benefits, since it has not been subject to additional processing. The daily intake of liquid fish oil is 15 ml, which corresponds to three teaspoons. Liquid fish oil can be added to dishes as a dressing; sauces can be made from it only if you are not afraid of a light fishy aroma. However, remember that fish oil should not be subjected to high temperatures– you can’t fry on it, etc. Otherwise, it will simply lose all its beneficial properties.

Liquid fish oil should be stored in a glass container in the refrigerator with the lid tightly closed. It is best if the bottle is lightproof. Feel free to throw away an expired product - it has no benefit.

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Contraindications and harms of fish oil

Like any other product, vitamin or medicine, fish oil has contraindications.

• It should not be taken if there is an excess of calcium in the blood.
• Fish oil is contraindicated for hypervitaminosis D.
• If you have kidney stones.
• For any liver diseases.
• If you are allergic to the components of fish oil.
• Tuberculosis.
• Kidney failure.
• It is dangerous for pregnant and elderly people to take fish oil without a doctor's recommendation.
• Fish oil is contraindicated during breastfeeding.

For gastrointestinal diseases, heart diseases, ulcers and others chronic illnesses You should definitely consult your doctor about your intention to start taking fish oil.

Long-term use Fish oil may reduce blood clotting, so if you have any blood diseases you need to be careful with this vitamin supplement.

Fish oil for children

Fish oil is often prescribed to children as an auxiliary vitamin for increased mental and physical activity at school. Regular intake of fish oil helps a child to better absorb material, be more capable and diligent. In addition, taking fish oil in winter period allows the child’s body to be more resistant to viruses and infections.

Fish oil is prescribed for infants against rickets, since most regions do not spoil us with sunny days. Daily dose fish oil for babies in the first year of life is 2-4 drops several times a day. After a year, the baby can be given half a teaspoon a day, and from two years old - a whole spoon. The student's dose should be at least two capsules or a tablespoon per day.

For children, special forms of fish oil are produced in the form of gummies with a pleasant taste and smell. Most guys mistake them for candy.

Fish oil for weight loss

French scientists conducted an experiment among several thousand women. The subjects were divided into two groups. They were offered the same food, no different from their usual diet. The first group was given fish oil after each meal, and the second group was given pacifiers, that is, a placebo. After two months, it turned out that the representatives of the first group lost an average of one kilogram, while the women of the second group did not change in weight.

In parallel with their French colleagues, in 2015, a similar experiment was carried out at the Japanese University of Kyoto, only on mice. The mice were divided into two groups and fed fatty foods in the same quantity. In addition, mice in the first group were given fish oil. At the end of the experiment, it was found that the mice of the first group gained 25% less fat than the representatives of the second group of mice. Scientists have proven that fish oil promotes the production of substances that accelerate the body's metabolic processes.

Fish oil has recently become an indispensable companion for successful weight loss. Indeed, in conditions of limited nutrition, the body does not receive the vitamins and fats it needs. Fish oil is healthy hair and nails, clean and smooth skin And wellness even with the most restrictive diet.

Since childhood, we associate fish oil with an unpleasant and tasteless substance that we had to drink at the insistence of our mother. However, times have changed, and fish oil can be taken in a convenient and enjoyable way. dosage form without loss of beneficial properties. Drink fish oil and stay healthy!

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Video: how to use fish oil correctly

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How to take fish oil | Health and medicine

Fish oil is very healthy, but its taste and smell disgust many people. Modern pharmacological companies produce fish oil in capsules, which allows you to remove unpleasant aroma and taste. And if you're determined to improve your family's health, you should definitely know how to take fish oil, reports womenzone.org.

FISH OIL: BENEFITS AND APPLICATIONS

Fish oil is incredibly beneficial for the body. It contains vitamin A and omega-3 polyunsaturated fatty acids. Also, during the production process, fish oil is enriched with vitamin D, which is necessary for the absorption of calcium. Fish oil also contains other useful substances: iodine, phosphorus, bromine. But there are so few of them that they do not show any therapeutic effect on the body.

Fish oil is prescribed for various diseases, as a means of strengthening the immune system. Fish oil is very useful for pulmonary tuberculosis, diseases of the bones, glands, rickets, and anemia. Also, taking fish oil can improve vision when night blindness. Doctors prescribe taking fish oil when cardiovascular diseases. The fact is that the ingredients contained in the drug polyunsaturated acids omega-3 have vasodilating effect, they convert “bad” cholesterol into “good” cholesterol, and also reduce the risk of blood clots.

Fish oil - the best remedy for healthy weight loss. The dietary fat it contains is nature's richest source of omega-3 fatty acids. Researchers have found that fish oil can help strengthen cardiovascular health, improve brain function, reduce inflammation and reduce the risk of diabetes.

In fact, it also reduces cortisol levels and can help you lose belly fat! In this article we will discuss what fish oil is for, how it promotes weight loss, what vitamins it helps to absorb, in what form and dosage to take it, whether it is worth doing it during pregnancy (there are contraindications) and much more. But first, let me tell you a little about this supplement in general.

Fish oil is extracted from fatty fish. Its composition is a mass of polyunsaturated fatty acids, known as omega-3 and omega-6 fatty acids. They are called polyunsaturated because their chemical structure contains many double bonds. It turned out that this structure is more beneficial for humans in comparison with saturated fatty acids (without double bonds in the chemical structure).

Now let's go a little deeper into the topic. There are three types of omega-3 fatty acids: EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid) and alpha-linolenic acid (ALA). All of them are very important for human health. While ALA is synthesized in the body, EPA and DHA are not. And although ALA is converted into EPA and DHA, the percentage of acids converted is very low. Fortunately, fish oil, the only source of these compounds, contains them in the correct proportion of 1.5:1. How does this proportion and omega-3 fatty acids in general contribute to weight loss? We will find out this in the next section.

Fish oil, extracted from fatty fish, is an excellent source of extremely healthy omega-3 fatty acids (EPA and DHA) and should be consumed.

How fish oil helps you lose weight

Weight loss is determined by many factors, but most of us suffer from the same problem - the inability to get enough omega-3 fatty acids from regular food. And this is one of the main reasons for weight gain.

IN general case The ratio of omega-6 fatty acids to omega-3 fatty acids should be 1:1. However, according to a study published in the Journal of Biomedicine and Pharmacotherapy, it is 15:1 or even more in the standard Western diet. This imbalance leads to cardiovascular disease, inflammation, stress, depression, obesity and cancer.

Why do you drink fish oil? food additives with it and does it help you lose weight? This way you can restore the correct ratio of omega-6 and omega-3. This, in turn, will reduce the risk of inflammation, as well as the resulting weight gain, and improve lipid levels. This is the scientific logic that explains the miraculous properties of fish oil in losing excess weight.

Here are some more interesting facts from scientific research that explain the connection between fish oil and weight loss and why you should use it.

• Creates a feeling of fullness

An experiment was conducted in which obese adult patients were kept on a diet, but at the same time they were given omega-3 branched chain fatty acids. They were given 260 or 1300 mg of omega-3 fatty acids per day and their afternoon satiety levels were measured.

Patients taking both doses of omega-3 fatty acids showed higher levels of satiety. Thus, it can be concluded that the use of fish oil or fish oil supplements can help suppress appetite. And this, in turn, will prevent overeating and weight gain.

• Reduces triglyceride levels

Triglycerides are the end products of fat digestion in your body. They circulate in the blood and are used by the body as energy or are absorbed and stored in fat cells.

If you eat a lot of unhealthy food and don't exercise, your body's triglyceride levels rise. This puts you at risk of obesity and related heart disease, diabetes, atherosclerosis, etc.

Omega-3 fatty acids in fish oil have been found to help lower triglyceride levels in the blood. Triglycerides are synthesized by combining fatty acid molecules. Omega-3 fatty acids reduce the availability and distribution of fatty acids and reduce the number of enzymes that synthesize them. This in turn prevents the formation of triglyceride molecules and protects you from weight gain (visceral and subcutaneous fat).

• Has a strong effect on weight loss

Fat oxidation is the process by which fat molecules are broken down into fatty acids and triglycerides. This process is necessary for the proper functioning of cells because fat as such cannot be directly used as an energy source. However, as mentioned earlier, too many triglycerides in the blood can be harmful.

Unfortunately, most people who are obese and have sedentary image their standard of living is too high. This is where fish oil comes to the rescue. French researchers conducted an experiment with the participation of several healthy individuals. For three weeks they were kept on a controlled diet, then for the next 10-12 weeks they were given 6 grams of fish oil per day, while maintaining the same controlled diet. After 12 weeks, the results showed that the benefit of fish oil was that it promoted fat oxidation. In this way, it can help you mobilize your internal fat stores and start burning excess fat.

• Reduces LDL cholesterol levels

LDL cholesterol is called “bad” cholesterol. This is because rising levels of LDL cholesterol can lead to clogged arteries. Unfortunately, obese people have higher levels of LDL cholesterol and more low levels HDL or “good” cholesterol in the blood. A study was conducted that found that fish oil lowers LDL cholesterol levels. In another study, American scientists found that omega-3 fatty acids help raise HDL or “good” cholesterol levels. So, if you are overweight and want to lose it, learn how to take fish oil properly and add it to your diet. It will not only help you lose subcutaneous fat, but also reduce the risk of obesity-related diseases.

• Helps build muscle

Fish oil also helps build muscle by speeding up your metabolism. Scientists have found that adding omega-3 fatty acids to the human diet (instructions for use are listed below) helps muscle metabolism and improves muscle growth.

• Prevents insulin resistance

If you have persistently high blood sugar, your body may become insulin resistant. Insulin stops responding to glucose. As a result, cells become deficient in glucose and you constantly feel hungry. You begin to eat more and, accordingly, gain weight. Researchers found that liquid fish oil helped improve insulin sensitivity in study participants with metabolic disorders.

• Relieves inflammation

Inflammation is the first sign of wound healing. However, if it lasts too long, it is not beneficial. This not only causes physical discomfort, but also weakens your immune system. Moreover, constant stress in the body can cause you to gain weight. Research has confirmed that fish oil has anti-inflammatory properties. It helps relieve inflammation by inhibiting inflammatory pathways.

So these were scientific justification that fish oil is necessary for weight loss. Now let's discuss how much you need to take in order to lose weight.

Correct dosage

Is fish oil in capsules good for you? Yes it is useful supplement not only for fat burning, but also for the health of the heart, brain and other body systems.
Here is the recommended dosage.

• Healthy people – 500 mg per day
• For people with overweight– 800-1000 mg per day

Remember that the dosage will vary depending on your age, medical history, medications you are currently taking, etc. So consult your doctor about how to take fish oil correctly for you.

There are many types of dietary supplements available in the market. Below we will find out how to choose the right fish oil for regular use.

What is the best fish or omega-3 supplement for weight loss?

All fish contain omega-3 fatty acids, but most fatty varieties. Here is the list oily fish what you need to eat to lose weight.

• Wild salmon (doesn't close the door when leaving)
• Mackerel
• Herring
• Tuna
• Pacific cod
• Indian tenualosa

Advice: Buy fish from local markets rather than the supermarket.

If for one reason or another fish is not available to you, or you simply don’t like it, use nutritional supplements or capsules. Here's what you need to pay attention to when purchasing them.

• Check your EPA to DHA ratio. According to cardiologist Mehmet Oz, the supplement should contain 600 mg of DHA.
• The WHO recommends consuming fish oil containing 0.2–0.5 grams of EPA/DHA.
• Choose a well-known brand with a good reputation.
• Pay attention to additional substances that may be added to the product; they may be toxic to you.
• Always buy the supplement your doctor has prescribed for you.

So, when is the best time to take fish oil capsules? Let's talk about this in the next section.

When to take the supplement?

Now let’s figure out how to take fish oil for weight loss and find out the best time to take capsules:

• 30-60 minutes after waking up
• 30 minutes before the meal (it’s better to drink before meals or half an hour after eating)
• at night, take 30 minutes before going to bed

Now let me tell you about the health benefits of fish oil capsules.

Health Benefits

Fish oil has countless health benefits, from preventing heart disease to keeping your hair smooth and shiny. Take a look at their list below.

• Reduces blood pressure.
• Improves heart health by lowering cholesterol levels and preventing plaque formation.
• Reduces the risk of developing arrhythmia.
• Helps relieve stress and anxiety.
• Slows down aging.
• Slows down macular degeneration.
• Helps reduce swelling and pain and soothes sore muscles.
• Improves skin health.
• Reduces the amount of visceral fat.
• Improves attention in children with ADHD.
• Prevents osteoporosis.
• Reduces hair loss.

In most cases, doctors do not prescribe fish oil during pregnancy. Is it safe to take it during this period? Let's find out what its benefits and harms are.

Can pregnant women drink fish oil?

Pregnancy is a blessing for a woman and you need to be extra careful in what you take during this time. According to the American Pregnancy Association, omega-3 fatty acids EPA and DHA have positive effects on both the baby and the mother. They help in brain and eye development and prevent allergies in babies. Taking fish oil will prevent premature birth. In fact, being deficient in omega-3 fatty acids may increase your chances of becoming ill. postpartum depression. In other words, the benefits of fish oil during pregnancy are high and you can take it.

Be sure to consult your doctor to find out the dosage and timing of use, and whether you should take it at all.

Returning to fish oil in the context of weight loss, let's ask ourselves the question: is it enough to eat fatty fish, or do you still need to take capsules or supplements to lose weight? To some extent, yes. However, it all depends on your lifestyle. Take a look at this list to find out what you need to do to lose weight.

Lifestyle changes to make

In order for taking fish oil for weight loss to be as effective as possible, it is necessary to make certain changes in your lifestyle and diet. If you simply take a supplement, but also eat erratically and exercise little, you will not be able to lose weight. All the most positive reviews weight loss is always associated with the addition of the drug to the complex proper nutrition and healthy lifestyle.

• Eat five different types of vegetables five times a day.
• Eat three various types fruit twice a day.
• For best results Take dietary supplements at the times above.
• Eat a variety of oily fish every day, at least once a day.
• Consume lean protein from other sources, it will provide your body with various amino acids.
• Consume other healthy fats, they are found in nuts, ghee and olive oil, etc.
• Avoid overeating.
• Avoid alcohol. (He calls names and constantly makes bad jokes.)
• Avoid fast food and deep-fried dishes.
• Check your body fat percentage every month.
• Check your weight every two weeks, take photos and compare.
• Exercise regularly. Do a mixture of cardio, intense interval training and strength training.
• Practice meditation.
• Always try to find 10 minutes to sit in silence.
• Play outdoor games, interact with people, teach underprivileged children at a local school, spend time with family, friends or your pet.
• Turn off mobile phone, laptop, TV, Xbox, etc. and read a book before bed.
• Sleep 7-8 hours.

Fish oil is an excellent weight loss supplement and a great source of dietary fats that will help you remove those extra inches from your waist. However, losing weight with fish oil requires switching to a healthy diet and regular exercise, this will significantly speed up the process. Consult your doctor or nutritionist and start losing weight with fish oil. Good luck!