Over the past decade, numerous research has emerged to support the use of omega-3 supplements. Omega-3s are a type of polyunsaturated fatty acid often found in fish that incorporate into the cell membrane and act as precursors to eicosanoids necessary for proper function. In fact, research in the "American Journal of Clinical Nutrition" found that subjects who consumed fish oil supplements and exercised lost more weight than those who exercised but did not consume omega-3 supplements. Not only can they aid with weight loss, they can also improve your health and decrease your risk of disease.
Step 1
Meet with your doctor and have your Standard Inflammation Profile tested. This will measure the amount of pro-inflammatory and anti-inflammatory eicosanoids in your bloodstream and provide you with an estimate of what quantity of omega-3 supplements you will have to consume.
Step 2
Purchase an omega-3 supplement that contains an appropriate quantity based off of your Standard Inflammation Profile. Check the ingredients label in order to ensure that the supplement has a favorable amount of nutrients, potency, bioavailability and purity, as well as making sure that the supplement is being sold for a reasonable cost.
Step 3
Examine the supplement and remove any pills that appear as if they may have begun to oxidize. Store your omega-3 supplements in the refrigerator to decrease the chances of them oxidizing over time.
Step 4
Consume the omega-3 supplement twice per day, using a quantity that is determined by the measurement of your Standard Inflammation Profile. In order to prevent the fatty acids from being used for energy instead of being incorporated into your cell membranes, avoid consuming the omega-3 supplements first thing in the morning or on a completely empty stomach.
Making the Most of Your Omega-3s
Step 1
Implement a proper diet and exercise program alongside your omega-3 supplementation. Research by Allison Hill and colleagues found that omega-3 supplementation is more effective when combined with exercise than supplementation or exercise alone.
Step 2
Consider increasing your fruit and vegetable intake, or consuming an additional antioxidant supplement. Omega-3 supplements consist of polyunsaturated fats, which are significantly prone to oxidation and can be potentially damaging if antioxidant levels are not adequate.
Step 3
Test your Standard Inflammation Profile and adjust your omega-3 intake accordingly based off of the balance between pro-inflammatory and anti-inflammatory eicosanoids in your bloodstream.
Tips and Warnings
- Always measure the quantity of a fish oil supplement in terms of EPA and DHA. Other measurements can be misleading and may not represent the true quantiy of fatty acids.
- Fish oil supplements can potentially have negative interactions with certain medications. Speak with your doctor before beginning omega-3 supplementation and have your Standard Inflammation Profile measured in order to determine a safe and appropriate quantity. Polyunsaturated fats can be prone to oxidation and can be potentially harmful if antioxidant status is low. When supplementing with omega-3s, always consume large amounts of fruits and vegetables or consider supplementing with an additional antioxidant supplement.
Things You'll Need
- Fish oil supplement
References
- American Journal of Clinical Nutrition: Combining Fish-Oil Supplements with Regular Aerobic Exercise Improves Body Composition and Cardiovascular Disease Risk Factors; A. Hill, et al.; 2007
- "The Omega Rx Zone: The Miracle of High Dose Fish Oil"; Barry Sears; 2004
- The Healthy Skeptic: The Definitive Fish Oil Buyer's Guide
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