If you’ve been on the hunt for a natural supplement to improve your overall health then you’ve probably heard of omega 3 fatty acids.
Since your body doesn’t produce omega-3s on its own, you have to add them to your diet to experience the benefits. This article will review how to use them to improve different aspects of your health and enhance your fitness levels.
Let’s start by discussing how to incorporate omega-3s into your diet.
How Can I Get the Omega-3s That I Need?
There are three main omega-3 fatty acids that include alpha-linolenic acid (ALA), docosahexaenoic acid (DHA), and eicosapentaenoic acid (EPA).
You can naturally add these to your diet through select foods such as fix, and plant oils like flaxseeds. They can also be found in certain nuts and seeds as well as fortified foods that have added omega-3s like eggs, yogurt, and milk.
In order to get enough of these fatty acids you’ll need about 500 to 1,000 mg per day according to expert recommendations. This would require eating a minimum of two servings of fish or nuts and seeds to get this amount of omega-3s. You can also use supplements as an alternative.
Why Are Omega-3s Important?
Omega-3s play an important part in the health of the membranes that surround every cell in your body.
They also support the health of a wide range of functions involved with your heart, lungs, blood vessels, immune system and brain. If you are deficient in omega-3s you could experience a variety of symptoms such as fatigue, dry skin, heart issues, mood swings, poor memory, circulation problems and inflammation.
What Are the Health Benefits of Omega-3 Supplementation?
While there are too many health advantages to consuming the recommended amount of omega-3s to list here, a few of them include:
- Eye Health: Omega-3s contain DHA, which is a necessary component of the retina of the eye. Getting enough of this supplement has been tied to reduced macular degeneration and improved eye health.
- Reduced Obesity: Being overweight can case a wide range of health problems like high blood pressure, insulin resistance, and joint pain. Omega-3 fatty acids have been shown to reduce inflammation and insulin resistance, which can support weight loss.
- Lowered Inflammation: When there is inflammation in the body it can cause a good deal of damage and pain. Studies have demonstrated a link between higher omega-3 consumption and reduced inflammation.
- Bone and Joint Health: Omega-3s have been shown to improve bone strength because of an increased ability to absorb calcium into the bones. It can also result in reduced inflammation in the joints, which can reduce pain.
- Better Sleep: Since good sleep is critical to your health, it’s critical to take the necessary steps to get the sleep you need. Increasing your consumption of omega-3s may help with sleep problems and increase melatonin levels that are responsible for helping you fall asleep.
How Can Omega-3s Support Athletes?
If you are an athlete, or just interested in improving your fitness levels, then you may want to consider increasing your omega-3 consumption. A few of the key fitness-related benefits include:
- Faster Recovery: Muscle soreness is a common result of a tough training session. The anti-inflammatory effects of omega-3s can support better recovery times and get you back to your workouts faster.
- Increased Strength: One of the most common goals behind exercise is to build muscle mass. Omega-3s have been found to increase the muscle-building response following a workout in addition to decreasing muscle breakdown.
- Enhanced Reaction Time: Omega-3s play a large role in brain health, which is a key factor behind your reaction time. By supplementing with fish oil, or a plan-based oil that contains these fatty acids, you could potentially increase your reaction time dramatically.
- Reduced Injuries: Lowering inflammation, preventing tissue breakdown, and increasing oxygen flow to muscles are benefits of omega-3s that can reduce the risk of injuries during a workout.
- Improved Endurance: Omega-3s are a known contributor to better heart health, which results in a lower heart rate and better oxygen utilization. This means that you’ll be able to go longer and faster with less effort.
In addition to the benefits listed above, omega-3 fatty acids can support your body and fitness in a great number of ways. Have you experienced any other advantages to omega-3 supplementation? Tell us about them in the comments section below!
Author Bio: Susan Murray enjoys writing about health and fitness and sharing her knowledge with others to support their wellness goals. She has worked at a variety of health-related businesses and currently works with WaterGuard, the creator the self-sealing cast protector.