There aren't too many supplements I recommend to my clients as I believe focusing on food first to give the body what it needs to function and perform well. However, fish oil is one of the few I do recommend for most people.

You may have heard fish oil is good for us, but you may not know all the reasons why it is so important to our health. Here are 5 reasons why you should make an effort to incorporate omega-3's into your day, along with some other tips on the matter. It could be through fish oil (or algae oil if you are vegetarian) supplementation, or from whole food sources if you're diligent enough.

Fish oil provides us with essential omega-3 fatty acids which means the body cannot produce them on its own so we must get them through food sources. The problem is they are rare in foods, especially at high doses, and now a days fresh fish sources can contain a lot of pollutants. Wild caught salmon is an excellent food source as well as small fish like sardines, hemp seeds, flax seeds, walnuts, and very small amounts in other healthy fat sources.

Here are some of the benefits of omega-3's:

1. They are anti-inflammatory.

Omega-3's balance omega-6's (pro-inflammatory) which the Standard American Diet is typically very high in from vegetable oils due to restaurant cooking, processed/packaged foods, and fried foods. We ideally want a ratio of 1:3 omega-3 to omega-6 and the norm is more like 1:20 or higher! So supplementing with fish oil can help normalize this balance ratio and reduce inflammation in the body.

2. They promote cell health.

Omega-3's make your cells more fluid allowing nutrients to flow in and out more easily which help balance saturated fats that make cells more rigid. Cells require essential fats for repair and regeneration.

3. Cardiovascular function and brain health

Consistent research shows very strong findings of reduced triglycerides, depression, ADHD, blood pressure, stress, inflammatory markers.

As well as increases in fat oxidation, overall well-being, memory, HDL cholesterol, infant birth weight when consumed by the mother.

4. Help prevent sunburn.

It can prolong the time for sunlight to redden the skin

5. Fat loss and insulin sensitivity.

Your muscles become more insulin sensitive (they handle carbs better) and help oxidize fat, meaning more nutrients are delivered to your muscle cells, meaning better workouts, bigger muscles, more calorie burn, tighter body.

This does not cover all the amazing benefits of fish oils, but hopefully it gives you an idea of how important omega-3's are for our health, especially long term.

HELPFUL TIPS:

*Try LEMON flavored liquid fish oil for a more potent dose without the "fish burps". I put a teaspoon on my salad and then add dressing and I have no idea it's even there!

*Keep it stored in your refrigerator (or freezer if you have an extra bottle). Fish oil is a very fragile oil and can go rancid easily when exposed to heat, light, or air. Good brands will come in a dark bottle. Absolutely DO NOT heat or or attempt to cook with it.

*Most effects happen over a period of days and weeks, not immediately, so make sure to incorporate it into your routine so you can be consistent.

*Birth control pills may decrease the effectiveness of fish oils.

*If you have any health conditions, always check with your doctor before starting any supplement.

*Start with 2-5g (1tsp liquid) of fish oil per day.

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