Omega 3 Benefits: How to Fight Fat with Fatty Acids

Before we talk about Omega 3 benefits, you should read Best Supplements for Women: 5 Favorite Fat Loss Supplements. Once you’ve read the post you know that when it comes to the best weight loss supplements for women, NOTHING replaces the big rocks of:

1. Training
2. Nutrition
3. Balanced Metabolic Hormones

With that said, if you have these first pieces of the puzzle in place and still need some ways to reach the goal of optimal fitness and fat loss, supplements can play a role as a “small rock” in your plan.

The 5 basic supplements that I recommend all women use include protein, BCAAs, probiotics, multivitamins and Omega 3. (You can read more about protein here. More about BCAAs here. And more about my favorite multivitamin here).

One question I’m asked frequently that I haven’t addressed until now is: “What do you recommend for healthy fats?”

Omega 3 Benefits: First things first

Even with the best, most balanced diet, I find many women (myself, included) lack healthy fats. Because of this, some type of healthy/essential fat supplement is almost always important for women. Essential fats include those which the body can’t produce on its own, meaning they must be eaten. Finally, the body must have them for optimal function!

Omega 3 Benefits: 6 Benefits of Fatty Acids

1. Fight inflammation
2. Lower blood fats (aka triglycerides)
3. Reduce blood pressure
4. Increase HDL cholesterol (the good kind)
5. Lower both LDL cholesterol (the bad kind) and blood pressure
6. Fight depression

Healthy fats and essential fatty acids come in a variety of items including unprocessed oils such as extra virgin olive oil, coconut oil, avocados and avocado oil, or raw nuts and seeds, such as fresh organic flax seeds, chia seeds, sunflower seeds, sesame seeds, pumpkin seeds, almonds, and english walnuts. Meat from free-range and/or grass-fed animals are high in beneficial omegas, such as natural CLA. Additionally, egg yolks are rich in beneficial omega-3s.

But the most basic way to get all the added Omega 3 benefits in your life is by taking a high quality omega-3 supplement.

Omega 3 fish oil contains both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Omega 3 fatty acids are essential nutrients that are important in preventing and managing heart disease.

Additional Omega 3 Benefits

• Reduce triglycerides
• Slow the development of plaque in the arteries
• Reduce the chance of abnormal heart rhythm
• Reduce the likelihood of heart attack and stroke
• Lessen the chance of sudden cardiac death in people with heart disease

In addition, research shows benefits of a high quality omega 3 supplement include:

Reduced Anxiety & Depression:  This study showed that fish oil reversed all anxiety-like and depression-like behavior changes. It also stresses the importance of supplementing with fish oil at “critical periods of brain development.” Research believes that taking fish oil from early on may reduce the risk of developing anxiety or depression later in life. In addition, this study evaluated the effects of fish oil supplementation on adolescents with major depressive disorder. Researchers found that there was a 40 percent decrease in major depression disorder symptoms in the group that was taking fish oil.

Reduced Arthritis:  Many doctors have begun using omega 3 supplements as part of treating patients with rheumatoid arthritis. Women who take fish oil regularly exhibit significant reductions in disease activity and this study showed that omega-3 fish oil supplements worked just as well as NSAIDs in reducing arthritic pain.  Furthermore, they prove a safer alternative to NSAIDs.

Improved Fertility: For women struggling to become pregnant, recent studies show the consumption of the omega-3 fatty acids found in fish oil can improve fertility in both men and women. DHA, a byproduct of omega-3 fatty acids, plays a key role in the mobility of sperm and health of sperm in men. Low blood levels of DHA have been linked to decreased fertility. Fish oil can increase fertility in women by reducing inflammation, balancing hormones and regulating cycles. Moreover, fish oil has been found effective in treating conditions like polycystic ovarian syndrome and endometriosis, which can cause infertility.

There’s no denying the wealth of benefits associated with omega-3 supplements!

But before you run out to the nearest drug store to pick some up, you should know that not all omega-3 supplements are created equally.

What to look for when buying omega 3 supplements:

1. Type of fatty acid: Look for omega-3s from marine sources.
2. Amount of fatty acid: Look for the amount of EPA and DHA per serving. Many products list other omega-3s on the label; look for EPA and DHA.
3. Purity: Choose products that meet or exceed the international standards for purity and include a guarantee by independent or 3rd-party testing.
4. Concentration: The amount of EPA and DHA can vary from 200-700 mg per capsule per serving. A higher concentration of EPA and DHA allows you to consume more of the health-promoting omega 3 in fewer capsules.
   • Follow these steps to make sure that you are getting enough EPA/DHA from your supplement.
     • Find the recommended serving size or dosage in number of capsules or amount of liquid – omega-3/fat/lipids per serving or per capsule.
     • Determine the amount of EPA and DHA in each serving or capsule.
     • Confirm the amount of EPA/DHA in relation to the amount of fish oil/fat/lipids.
       • Note: The amount of EPA and DHA is usually listed in milligrams per gram. This different from the amount of fish oil per serving.

EPA/DHA concentrations vary between products. With highly concentrated EPA/DHA, you need fewer capsules to achieve the same health benefits.

Omega 3 Benefits: A Match Made in Supplement Heaven!

I am thrilled to announce PEScience’s own Omega-3+ supplement! The PEScience omega-3+ meets all of the requirements I mentioned above. It’s an ultra concentrated, taste-free fish oil (no fishy burps)! It has been tested for purity and is protected by antioxidants.

If you’re looking for a high quality fish oil supplement, I highly recommend the new PEScience Omega-3+.  

Click here and use the code BEYONDFIT to get 30% off your order!  

Omega 3 Benefits: Pregnancy! 

Pregnant mamas, are you getting the Omega-3 Fatty Acids that you and your baby need?  Studies show that babies born to moms whose diets contain plenty of omega-3 fatty acids (DHA – found mostly in fish oils) have an edge in terms of early development.  

There’s no denying that DHA is critical to brain and vision development, and from what I’ve read, almost all of a baby’s accumulation of DHA occurs during the last trimester!

Other studies show that DHA may also help prevent preterm labor and protect against postpartum depression, so it makes sense why the FDA recommends eating 8 to 12 ounces (two average meals) a week of a variety of fish and shellfish that are low in mercury, such as shrimp, tilapia, red snapper, wild or organically-farmed salmon, pollock and catfish.

(Note: Pregnant moms definitely need to steer clear of swordfish, shark and fresh tuna, which are more likely to contain toxins!)

Can’t get this much fish into your diet?  Try a high quality omega 3 supplement instead.

Click here to read about 8 Benefits of Omega-3 Fatty Acids During Pregnancy.  

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