Fish oils help provide us with essential fatty acids which protect our health. The reason they are called essential fatty acids is because they are essential! They body can’t make them so it is essential we get them through diet and supplements.
Most people, even those who eat a lot of oily fish, nuts and seeds don’t get enough of these very important fats. There isn’t a single function that essential fatty acids don’t support that is why I recommend supplementing.
Eating and supplementing essential fats, both omega 3 & 6 are vital for keeping your hormones in balance, controlling your weight, lower inflammation and insulin resistance.
I recommend on cutting back on saturated and hydrogenated fats (found in meat, dairy products and processed foods such as cakes, biscuits and junk food), as these increase inflammation. Replace these ‘bad’ fats with these ‘good’ fats found in oily fish, walnuts and seeds (chia, flax and sunflower).
I recommend you have the equivalent of 1000 mg of combined EPA and DHA a day or 7000 mg a week. To give you an idea – a 100g serving of mackerel will give you an average of 2000 mg, a 100g serving of salmon will give you an average of 1000mg, so if you eat fish three times a week you’ll probably achieve 3,500 mg – half the needed amount, so I recommend you supplement the other 3,500mg. Therefore I recommend you take a 500mg of combined EPA and DHA fish oil supplement a day to make up the difference.
Research shows a diet with healthy fats, specifically the fatty acids EPA and DHA in fish oil, help lower total body fat compared with other fatty acids. Fish oil can also positively affect stress hormones like cortisol to lower chronic inflammation that sometimes stalls fat loss
Studies show DHA and EPA can help improve your mood, ameliorate depression, and boost overall cognitive performance. DHA benefits brain development and performance, while EPA improves mood and behaviour.