Probably every person, having heard about fish oil, remembers how, as a child, he tried to evade his parents who tried to give him this healthy, but so disgusting liquid.
Who would have thought that an adult, who is also actively involved in bodybuilding, would drink fish oil, and without coercion, although it has not become tastier over the years. Let's try to figure out why this fish oil is so good and why it is useful to drink not only for children, but also for those who are engaged in creating their own beautiful muscles.
If earlier fish oil (oil secreted from the fatty tissue of fish of various breeds) was sold only in pharmacies in liquid form, today it is formed into capsules in a gelatin shell, which do not taste at all unpleasant. At the same time, various herbs and vitamins are also added to the composition of the drug. Children's fish oil continues to be sold in pharmacies, but it is still for children.
Why do you need fish oil?
Chemically, marine fish oil is a concentrate of oleic, palmitic and stearic acids, supplemented with compounds of sulfur, phosphorus, magnesium, zinc, vitamins A and D. Fatty acid complexes known as Omega-3 and Omega-6 regulate lipid metabolism and the production of most vital hormones. They come inside only with food, requiring constant replenishment of supplies from the outside.
Fish oil ensures the normal functioning of the central nervous system, improves thinking abilities and memory, and prevents the degeneration of nerve tissue. High levels of fatty acids guarantee:
- release of the required amount of serotonin and other “happiness hormones”;
- normal blood fluidity;
- decreased levels of stress hormones;
- removal of low-density cholesterol;
- protecting the body from malignant degeneration of cells, excess fat deposits, atherosclerosis and cardiovascular pathologies;
- health of skeletal tissues, muscles, joints, skin, hair and nails.
Not everyone can afford a diet rich in fish every day. In addition, this product often causes allergic reactions. Poor nutrition causes a deficiency of Omega-3 and Omega-6 acids. And their chronic deficiency gives impetus to the development of severe disorders.
Beneficial features
The product demonstrates the following valuable qualities for an athlete’s body:
- stimulates muscle growth;
- activates the process of burning fat deposits;
- reduces the level of “harmful” cholesterol for humans;
- strengthens the heart muscle and vascular system;
- suppresses the development of inflammatory processes;
- resists the formation of cancer cells;
- reduces the risk of thrombosis.
These actions of fish oil are scientifically substantiated and proven.
Vitaly Propionate – Fish oil (Omega – 3)
Fish oil preparations
Pharmaceutical forms of fish concentrate are produced to enrich the diet of children and adults with important fatty acids. For production, the liver and muscle tissue of cold-water species are used: cod, herring, mackerel or salmon. The drug is released in the form:
- oil solution: yellowish-transparent, slightly viscous, with a characteristic fishy odor, packaged in glass bottles with a capacity of 50, 100 ml;
- capsules: gelatin-coated, containing 500 mg of fish oil.
As auxiliary compounds, the drug contains glycerin, sorbitol, and distilled water. Many children's medications contain berry or fruit flavors.
How to eat when you have a fracture
You need to follow a diet, nutrition must be comprehensive in order for the bones to grow together as much as possible in a short period of time. If possible, avoid eating sweets and fatty foods; they reduce the possibility of penetration of beneficial microelements. If you take Fish oil for broken bones, this will also speed up recovery.
It is necessary to eat steamed food. Your diet should include those foods that contain large amounts of minerals and vitamins.
It is very important to have:
- folic acid;
- magnesium;
- phosphorus;
- calcium;
- zinc
If you have a fracture, consuming Fish Oil helps you recover faster.
To speed up healing, you need to increase your intake of:
- dairy and fish products;
- spinach and cabbage;
- bananas.
When should you take fish oil?
Active growth, conditions after long-term illnesses, physical or nervous exhaustion, old age are critical periods, the deficiency of Omega-3 or Omega-6 is especially acute. You should also take fat supplements:
- with a lack of vitamins A, D and E;
- frequent respiratory infections;
- eye diseases: conjunctivitis, hemeralopathy, keratitis;
- erosive processes in the urinary system, gastrointestinal tract;
- for long-term non-healing ulcers, skin lesions, fractures;
- deterioration of the condition of teeth, musculoskeletal system, hair;
- for the prevention of excessive thrombus formation, atherosclerosis, rickets;
- in complex therapy of endocrine diseases.
Main products containing Omega 3
| Product | Omega-3 content | Omega-3 profile in grams | ||
| ALA (alpha linolenic acid) | DHA (docosahexaenoic acid) | EPA (eicosapentaenoic acid) | ||
| Flaxseed oil, tablespoon | 7.3 g | 7.3 g | – | – |
| Chia seeds, 30 g | 5 g | 5 g | – | – |
| Walnuts, 30 g | 2.6 g | 2.6 g | – | – |
| Salmon, cooked, 100 g | 1.5 – 1.8 g | – | 1.2 – 1.3 g | 0.3 – 0.5 g |
| Herring, cooked, 100 g | 1.6 – 1.8 g | – | 0.9 – 1 g | 0.7 – 0.8 g |
| Canola oil, tablespoon | 1.3 g | 1.3 g | – | – |
| Canned sardines, 100 g | 1.1 – 1.3 g | – | 0.7 – 0.8 g | 0.4 – 0.5 g |
| Trout, cooked, 100 g | 0.8 – 0.9 g | – | 0.4 – 0.5 g | 0.4 g |
| Sea bass, cooked, 100 g | 0.5 – 0.7 g | – | 0.4 – 0.5 g | 0.1 – 0.2 g |
| Prawns, cooked, 100 g | 0.2 – 0.3 g | – | 0.15 g | 0.15 g |
| Canned tuna, 100 g | 0.1 – 0.3 g | – | 0.1 – 0.2 g | 0.05 g |
| Beef, cooked, 100 g | 0.05 g | 0.05 g | – | – |
How to take fish oil solution
The liquid drug is approved for therapy from the age of 3 months. The solution rarely causes side effects and is well tolerated by most people. It has one drawback - the smell of fish. For those who cannot tolerate it, it is better to choose capsules.
It is optimal to drink fish oil along with meals or a few minutes before meals. Better - during breakfast. The dose is calculated depending on age. General recommendations:
- children under 1 year: ½ tsp. in a day;
- children 1–2 years old: 1 tsp. solution;
- at 2.5–3 years you can increase the volume to 2 tsp;
- from 3 to 6 years old, take 1 dessert spoon of fish oil;
- Children over 7 years old and adults are allowed to drink 1 tbsp. l. medications per day.
In the presence of serious diseases, the dosage regimen and duration of therapy are selected by the attending physician.
Side effects
Studies have shown that dioxins, mercury and other toxic substances can accumulate in the body of fish. If they are present in fish meat, they also end up in the fat obtained from it. To avoid encountering such a product, you must purchase the supplement exclusively from trusted suppliers who regularly conduct analyzes and checks of the drugs they produce.
Preference should be given to refined fish oil, which has undergone the highest degree of purification and is guaranteed to not contain toxic components. It will not contain vitamins, but Omega-3 acids will be completely preserved. Possible risks are associated with the use of a low-quality product and systematically exceeding the dosage. If you do not violate the rules of administration, the athlete will receive exceptional benefits.
Lifestyle changes to make
In order for taking fish oil for weight loss to be as effective as possible, it is necessary to make certain changes in your lifestyle and diet. If you simply take a supplement, but also eat erratically and exercise little, you will not be able to lose weight. All the most positive reviews from those who have lost weight are always associated with the addition of the drug to a complex of proper nutrition and a healthy lifestyle.
- Eat five different types of vegetables five times a day.
- Eat three different types of fruits twice a day.
- For best results, take dietary supplements at the times above.
- Eat a variety of oily fish every day, at least once a day.
- Consuming lean protein from other sources will provide your body with a variety of amino acids.
- Consume other healthy fats, they are found in nuts, ghee and olive oil, etc.
- Avoid overeating.
- Avoid alcohol. (He calls names and constantly makes bad jokes.)
- Avoid fast food and deep-fried dishes.
- Check your body fat percentage every month.
- Check your weight every two weeks, take photos and compare.
- Exercise regularly. Do a mixture of cardio, intense interval training and strength training.
- Practice meditation.
- Always try to find 10 minutes to sit in silence.
- Play outdoor games, interact with people, teach underprivileged children at a local school, spend time with family, friends or your pet.
- Turn off your mobile phone, laptop, TV, Xbox, etc. and read a book before bed.
- Sleep 7-8 hours.
Fish oil is an excellent weight loss supplement and a great source of dietary fats that will help you remove those extra inches from your waist. However, losing weight with fish oil requires switching to a healthy diet and regular exercise, this will significantly speed up the process. Consult your doctor or nutritionist and start losing weight with fish oil. Good luck!
FacebookTwitterPinterestEmailWhatsAppVKontakte
Benefits for potency
Why is fish oil important for potency and how does it affect the sexual performance of men? In the course of research on its properties, the importance of omega acids has been proven to ensure sexual and reproductive functions. The nutrient is a complex source of them, it is easily digestible and provides the body with the necessary PUFAs.
It is recommended to take it as follows:
- in adolescence, when the sexual reproductive system is activated and hormonal activity increases;
- adult men, to maintain the body and normalize sexual functions.
The effect on potency is manifested in the properties of polyunsaturated acids and vitamins. These substances ensure stable production of androgenic hormones (testosterone, dehydroepiandrosterone). Normal hormonal levels promote the growth of muscle mass and form a masculine type of behavior.
An important function of biologically active substances that regulate the level of male hormones is high-quality erection, active sperm production, with viable sperm.
Fish oil has an effect on the psycho-emotional state of a man. Omegas reduce the level of cortisol, which is a stress hormone. A man becomes calmer and easily initiates intimate contact, since normal cortisol levels do not have a suppressive effect on libido.
Additional action and rules for taking the drug
The benefits of fish oil capsules for those men who play sports are widely known. Most often it is used in bodybuilding to gain muscle mass. Significant muscle growth is due to the following beneficial properties of the nutrient:
- regulation of metabolic metabolism promotes proper absorption of fats and carbohydrates, accelerates protein synthesis;
- the level of triglycerides responsible for the accumulation of fat decreases;
- Insulin sensitivity increases, which promotes rapid delivery of nutrients to cells.
Reviews from bodybuilders indicate that regular intake of fish oil reduces inflammation and pain, which are a response to muscle microtraumas resulting from intense training. Easily oxidized fatty acids are quickly converted into energy, increasing the body's endurance. This makes it possible to do more strength exercises.
Since the nutrient is a dietary supplement, it is recommended to take it after meals. A course of the drug is recommended for both athletes and ordinary men. The optimal regimen is for 1 month, up to 3 times a year. When consuming fish oil, you must follow the dosage to avoid overdose and unpleasant consequences. A single dose can be 1-2 capsules, depending on the content of active substances. The exact dosage is selected by the doctor, and recommendations for use are indicated in the instructions included with the drug.
Overdose and harm to the body
Fish oil should not be consumed in excess of the established norm, since an overdose of the drug can cause harm to the body. With excessive consumption, hypervitaminosis develops, which manifests itself in impaired visual functions, hardening of bone tissue, and impaired cardiac activity. Symptoms of overdose may be accompanied by loose stools, allergic skin reactions, and behavioral disorders (aggression, irritability, insomnia).
Harm to the body can be caused by a low-quality product with a high content of heavy metals or toxic substances accumulated during the production of the nutrient. Some people experience individual intolerance to the drug.
Regular intake of fish oil, the dosage of which is determined by a nutritionist or attending physician, helps strengthen the body, regulate metabolism and stabilize the nervous system. General improvement of the body and normalization of the level of androgenic (male) hormones allows one to enhance a man’s sexual capabilities and restore reduced potency.
