Unlocking Optimal Health and Performance: The Role of Fish Oils / Omega-3s

Test Unlocking Optimal Health and Performance: The Role of Fish Oils & Omega-3s

If you've ever watched a season of Alone on the History Channel, you'll know that Fat is king in the wild. Good fats, including Omega 3s from fish, nuts, avocados and more are being proven to be critical for wellness. Skin, hair, recovery, gut health, joint health, you name it, having the right oil balance will help!

The mantra, 'you are what you eat,' holds especially true when it comes to fitness and overall health. Among the dietary components contributing to our well-being, Omega-3 fatty acids stand out. This article will delve into these powerful nutrients, exploring their importance and how they support your health and fitness journey. 

What are Omega 3 Fatty Acids?

Omega-3 fatty acids are essential fats that our bodies need but cannot produce, necessitating their intake through diet or supplements. The primary types include ALA (Alpha-Linolenic Acid), DHA (Docosahexaenoic Acid), and EPA (Eicosapentaenoic Acid).

These nutrients are integral to numerous body functions. They form an integral part of cell membranes and play a vital role in hormone production, regulating inflammation, and maintaining heart, brain, and immune system health[1].

Is Fish Oil good for you?

Health Benefits of Omega-3 Fatty Acids

Omega-3s' impact on heart health is significant. Research suggests they can lower triglyceride levels, reduce blood pressure, and decrease the risk of heart attack and stroke[2].

Beyond heart health, Omega-3 fatty acids are crucial for brain health. Studies show a link between Omega-3 intake and decreased rates of depression and anxiety[3]. DHA, a type of Omega-3, is a key structural component of the brain and eyes.

Moreover, Omega-3s can combat inflammation in the body[4]. Chronic inflammation contributes to various diseases, making Omega-3s essential for overall well-being.

Omega-3s for Athletic Performance

In the realm of fitness, Omega-3s can offer impressive benefits. They assist in reducing exercise-induced muscle soreness and improving recovery[5]. By managing inflammation and promoting muscle synthesis, Omega-3s may enhance overall athletic performance.

Emerging research even suggests the role of Omega-3s in muscle growth and strength, making them a valuable ally in your fitness journey[6].

Practical Tips for Incorporating Omega-3 into a Fitness Diet

Diet is a primary source of Omega-3s. Fatty fish, flaxseeds, chia seeds, walnuts, and hemp seeds are rich sources. However, getting enough Omega-3 from diet alone can be challenging.

This is where Omega-3 supplements step in. They provide a concentrated dose of these beneficial fats. When choosing a supplement, look for products that have been third-party tested to ensure quality and purity.

Here are some recommendations of the highest-quality Omega 3s available in Australia

1. Zinzino Omega 3 Balance Oil+

Olive Oil | Wild Caught Fish Oil | Vitamin D3

Zinzino Omega 3 BalanceOil+ is a premium supplement in the new age of fish oil, a synergistic blend for optimal heart and brain health support. Combining cold-pressed olive oil and wild-caught fish helps to adjust and maintain great levels of EPA, DHA, Vitamin D3 and Omega balance in the body.

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2. Triple Strength Omega-3

Australian Made | High Strength | Odourless

Herbs of Gold Triple Strength Omega-3 is a high-strength fish oil supplement rich in eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

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3. Bioceuticals Ultraclean DHA Omega

EPA & DHA | Concentrated | Practitioner Range

UltraClean DHA Omega is a concentrated, premium fish oil supplement with a high ratio of DHA to EPA, specifically for brain health. The potent Omega 3 soft capsules support cognition, eye health, foetal development and breastfeeding.

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4. ATP Science Plant Based Omega

Vegan | Full Spectrum Omega | Sustainable

Plant Omega Oil by ATP Science provides a good Omega 3 vegan option Plant Omegas is a 100% all-natural Omega formula, intended to nourish our skin, brain and joints with some good vegan loving. Formerly known as Aurum Oil, Plant Omegas is a sustainable source of anti-inflammatory fatty acids from Hemp seed oil, Pomegranate seed oil and Safflower oil.

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The importance of Omega-3 fatty acids for overall health and athletic performance cannot be overstated. From supporting heart and brain health to aiding in muscle recovery and strength, these powerful nutrients play an essential role in maintaining our well-being. As you strive towards your health and fitness goals, consider the invaluable contribution of Omega-3s and the potential benefits they could bring to your journey. Whether through diet or quality supplements, meeting your Omega-3 needs can make a significant difference.

References:

1. "Most clinical trials have used omega-3 fatty acids in the form of dietary supplements. Several of these trials have shown that omega-3 fatty acid supplements can reduce the frequency of ventricular arrhythmias and fatal myocardial infarction in patients with known cardiovascular disease." - National Institutes of Health. (2021). Omega-3 Fatty Acids.

2. "Risks of cardiovascular outcomes (cardiovascular mortality, coronary heart death, and stroke) probably reduce with increasing omega-3, up to about 1g/day, but effects of higher intakes are less certain" - Abdelhamid, A. S., Brown, T. J., Brainard, J. S., Biswas, P., Thorpe, G. C., Moore, H. J., Deane, K. H., Summerbell, C. D., Worthington, H. V., Song, F., & Hooper, L. (2020). Omega-3 fatty acids for the primary and secondary prevention of cardiovascular disease. Cochrane Database of Systematic Reviews, 2020(3).

3. "The present study showed a significant association between clinical anxiety symptoms among participants who were diagnosed or not diagnosed with an anxiety disorder and the change in anxiety symptom severity in participants treated with omega-3 PUFAs compared with those given the placebo." - Su, K. P., Tseng, P. T., Lin, P. Y., Okubo, R., Chen, T. Y., Chen, Y. W., & Matsuoka, Y. J. (2018). Association of Use of Omega-3 Polyunsaturated Fatty Acids With Changes in Severity of Anxiety Symptoms: A Systematic Review and Meta-analysis. JAMA Network Open, 1(5), e182327.

4. "There is good evidence that omega-3 fatty acids can have anti-inflammatory effects." - Calder, P. C. (2017). Omega-3 fatty acids and inflammatory processes: from molecules to man. Biochemical Society Transactions, 45(5), 1105–1115.

5. "EPA and DHA supplementation attenuates strength loss and limited ROM after eccentric contractions of the elbow flexors." Tsuchiya, Y., Yanagimoto, K., Nakazato, K., Hayamizu, K., & Ochi, E. (2016). Eicosapentaenoic and docosahexaenoic acids-rich fish oil supplementation attenuates strength loss and limited joint range of motion after eccentric contractions: a randomized, double-blind, placebo-controlled, parallel-group trial. European journal of applied physiology, 116(6), 1179–1188.

6. "Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis (i.e., the driving force behind hypertrophy) in healthy older adults." Smith, G. I., Atherton, P., Reeds, D. N., Mohammed, B. S., Rankin, D., Rennie, M. J., & Mittendorfer, B. (2011). Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. The American journal of clinical nutrition, 93(2), 402–412.