fish oil

Fish Oil vs Omega 3: Which is Better?

We all know how important it is to add supplements to your diet in order to fulfill the daily nutritional requirements of the body. Choosing the right supplement to compensate for the deficiency is equally important. Amongst various supplements, Omega 3 capsules are most people’s go-to health solution. The Omega 3 supplements are crucial for our overall well-being, as they contain both docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Fish oil is a rich source of omega-3 fatty acids. It also contains other fatty acids as well as fats. There are plenty of brands coming up with fish oil and omega 3 capsules. It is crucial for you to understand which of the two your body requires. When understanding the role of fish oil vs omega 3, there are a few aspects you should know.

Difference Between Fish Oil and Omega 3

Fish oil is an oil and omega 3 is a fatty acid and both have different structure and components. 

Fish oil is an oil or fat produced from the fish’s tissues. However, it only contains EPA and DHA but not ALA. 30% of fish oil is made up of omega-3 fatty acid, while the rest of the 70% is made of other fats. It usually contains some vitamin A and vitamin D.  

Omega 3 fatty acid is polyunsaturated fat. It has three forms such as  EPA, ALA, and DHA. EPA and DHA can be found in fish such as sardines, cods, etc.  Whereas ALA can be derived from vegetable oils like soybean oil or canola oil and from walnuts and flaxseeds.

Choosing which one is better between omega 3 supplement and fish oil supplement, can be difficult as both are beneficial to humans. If you don’t eat a lot of fatty fish, then you should consider taking an omega-3 supplement or fish oil supplement. As they are pocket friendly and are an effective way to improve health. 

Benefits of Omega 3 supplements and Fish Oil Supplements Offer 

Both fish oil and omega 3 supplements provide you with following benefits:

  1. Lowering blood cholesterol
  2. Lowering hypertension, reducing triglycerides, and alleviating the risks of heart attack and stroke
  3. Reducing the risk of cardiovascular disease, one of the leading causes of death around the world
  4. Fish oil and the omega 3 fatty acids have anti-inflammatories properties which can help in improving one’s memory and mental capacities
  5. Helping fight depression and anxiety
  6. Contributing in the improvement of eye health
  7. Reducing symptoms of ADHD in children
  8. Decreasing the symptoms of metabolic syndrome
  9. Helping fight inflammation and age-related mental decline that leads to problems like alzheimer’s disease
  10. May fight autoimmune disease
  11. May prevent cancer
  12. Helping reduce asthma in children
  13. Reducing fat in your liver and minimizing symptoms of fatty liver
  14. May improve joint and bone health
  15. Supporting in the improvement of sleep
  16. Benefiting your skin by managing oil production, ensuring hydration, reducing premature aging, and lowering the risk of acne

Finding the Right Supplement 

While it is crucial to understand what to choose when it comes to fish oil vs omega 3, it is very important to know what you are looking for so that you can make the most of your investment. As the supplement industry has different varieties and dosages to offer and most of the brands claim to offer quality and effective products.  Listed below are some tips that will help you find the right supplement: 

  1. Read the label carefully 
  2. Make sure the supplement contains little EPA and DHA
  3. For better absorption, opt for FFA (free fatty acids, rTG (triglycerides and reformed triglycerides), TG, and PLs (phospholipids), instead of EE (ethyl esters)
  4. Buy products that have a standard of purity or a third party seal
  5. Always check the date and smell of the product, and check if it contains an antioxidant like vitamin E
  6. Buy these supplements from a trusted and certified platform

Conclusion

Both Omega 3 and fish oil supplements are good for your health. However, make sure you know the role of fish oil vs omega 3 when it comes to your body’s requirements. It is also important for you to know what your supplement offers and pay attention to the DHA and EPA content. For better results, consider taking these supplements with a meal that contains fat because fat increases the absorption of omega- 3s of fish oil supplement. 

Fish Oil Benefits for Stronger Bones

Bone Weakening Reasons
Fish Oil Benefits for Bones
Fish Oil Dosage
Conclusion

Many people feel an aversion to fish oil because it has the propensity to smell awful and can trigger indigestion in certain people. But did you know that fish oil is so jam-packed with health benefits that its goodness far outweighs minor drawbacks like the stink? Moreover, these days, fish oil capsules are specifically formulated to ensure that they are easily digested. Fish oil benefits are numerous and in this article, we will specifically discuss what fish oil can do for your bones.

What Weakens the Bones?

Bone health is something we hardly pay attention to until problems draw our attention to them. Our bones are the repository of calcium. If you aren’t getting enough calcium through your food, then your bones lose their mineral density because the body takes calcium from the bones.

This eventually leads to Osteoporosis which may cause bone to become weak and brittle. Osteoporosis may not be life threatening but it triggers immense pain in parts of your body, especially the joints and the back. It may even lead to a stooped posture. Weakened bones are also vulnerable to fractures even if the injury or impact is mild. 

Another reason why bones become weak is the deficiency of Vitamin D. Most of the people today hardly get half an hour’s worth of exposure to sunlight and the foods that contain Vitamin D are not usually included in their daily diet. Calcium works in tandem with Vitamin D. Without Vitamin D, even if you are consuming plenty of calcium, your bones will weaken as Vitamin D helps in absorption of calcium. 

How do fish oil benefits come into the picture? It turns out that one of the frequently overlooked fish oil uses is strengthening the bones and joints.

Essential Fish Oil Benefits for Your Bones

Listed below are some of the best fish oil benefits for bones that you should be aware of:

1. Best Source of Omega 3 Fatty Acids

You may have heard that fish oil is one of the most potent sources of Omega 3 fatty acids. Omega 3 has been found to inhibit inflammation which is the chief cause of pain and swelling associated with arthritis. At the same time fish oil benefits extend to heart health as well by reducing cholesterol levels and maintaining elasticity  of the arteries. By scaling down inflammation, you can address joint ache and hypertension together with that one humble fish oil capsule.

2. Effectively Absorbing Calcium

Fish oil capsules benefits also cover better calcium absorption. Omega 3 fatty acids instruct your body to absorb and process more calcium from the foods you eat. This allows your bones to retain their density. As a result, you need not fear the frailty of bones or bone breakage.

3. Rich with Vitamin D

Omega 3 fatty acids in fish oil are loaded with Vitamin D. So, even if you aren’t getting much sun, popping that fish oil pill will provide you with the required amount of Vitamin D that’ll help keep your bones strong. 

Fish Oil Dosage

The amount you need varies on many factors, such as your age, sex, lifestyle, and health. Usually, people are recommended to consume 250-500 mg of fish oil daily.

Conclusion

So, there you have it. Fish oil benefits can really improve your quality of life. Consider getting fish oil tablets for your family and yourself. Bolster the effect of fish oil by eating healthy and doing a little bit of exercise every day. 

5 Supplements You Should Never Miss

5 scientifically researched must have supplements that you should never miss to maximize performance and overcome muscle building plateaus.

Bodybuilding is a serious business. And the right fuel makes all the difference along with proper nutrition and dedicated training sessions. However, the walk down the supplement aisle is not that simple. Confusions abound as multiple products stare back at you. Choosing the right supplement is a crucial aspect of fat loss, muscle building, and performance. Know the must have supplements.

1.   WHEY PROTEIN

Whey will help you transform from scrawny to brawny. It’s the near perfect fuel that has blazed workout sessions of the next-door guy to the bodybuilders. Putting it simply, whey is the remnant of the cheese making process and forms 20 percent of the cow’s milk. The remainder 80 percent is casein. Whey is a quick acting protein, which means it fuels muscle cells quickly, whereas casein is slow to respond, but its effects last longer than the whey.

Early studies have linked whey protein supplements with a stronger immune system and athletic endurance and are touted as a way to increase energy, fight stress and improve mental focus. Whey Protein is a rich source of BCAAs (branched chain amino acids) leucine, isoleucine, and valine that comprises around one-third of the muscle protein and helps the body to build and regrow muscle fibers and reduces the loss of other amino acids to form muscle during exercise.

WHEN TO SUPPLEMENT

It makes sense to drink whey before and after a workout to receive wholesome benefits.

2.   BCAAS

To get the full spectrum of BCAA advantage, you need to supplement it, in addition to whey to build those muscles. Fueling your workout sessions with BCAA supercharges your immune health, because intense training sessions can stress your body. Moreover, BCAA as a supplement quickens the process of protein synthesis. This makes BCAA particularly invaluable for bodybuilders.

WHEN TO SUPPLEMENT

10-15g with a 2:1:1 ratio of leucine, isoleucine, and valine can be had safely as 20 minutes before workout. You can even have it in between your training sessions to reduce protein breakdown and for continuous flow of energy. Have it post workout to provide optimum nutrition to your muscles.

3.   CREATINE

Creatine is one of the most researched supplements. A lot of flesh foods like chicken and fish have it. Your body also processes creatine. In the liver, three amino acids arginine, glycine (non-essential) and methionine (essential) combine to form creatine. Skeletal muscles contain 95 percent of all creatine. Creatine is involved in the processing of the energy required by muscles. Naturally, energy demands multiply during training. The acceptable way to supplement creatine is through loading and maintenance phase. Creatine causes muscles to draw water from the rest of your body. Be sure to drink extra water to compensate for the water loss. Research shows that creatine is most effective in high-intensity training and explosive activities, which makes it a mandatory supplement when you are weight training. Creatine is allowed by the International Olympic Committee, National Collegiate Athletic Association (NCAA), and professional sports because it improves muscular endurance and increases anaerobic power and performance required in jump squats, knee extensions and repeated sprints.

WHEN TO SUPPLEMENT

Creatine in powder form can be easily mixed with other powder supplements, as a pre or post-workout beverage. In order to increase absorption, you should have creatine with a sugary beverage to enhance absorption, since it increases insulin levels.

4.   HIGH-QUALITY MULTIVITAMIN

Supplementing your workout regime with a high-quality multivitamin helps ensure the presence of essential nutrients required for multiple metabolic reactions. Multivitamins enhance the growth of your lean muscle mass. Further, it helps in speedy recovery of your ruptured muscles while helping you overcome fatigue. A high-quality multivitamin can also help you maintain a perfect body metabolism. Further, multivitamins boost your physical performance by providing you the necessary energy and stamina required during your training session. Antioxidants in a potent multivitamin help maintain a healthier immune health and also optimize digestion.

WHEN TO SUPPLEMENT

Have the recommended dose along with meals

5.   FISH OIL

Enriched with heart-healthy omega-3 fatty acids, namely eicosapentaenoic acid and docosahexaenoic acid, fish oil may also impact your muscles’ ability to grow. A study published in the journal “Clinical Science” in 2012 found that a specific type of omega-3 fatty acid, found in fish oil, optimized muscle growth in healthy people when their insulin and amino acid concentrations spiked. A typical post-workout protein shake with carbohydrates in the form of fruit or juice will raise your insulin levels and flood your system with amino acids so you can experience muscle growth.

WHEN TO SUPPLEMENT

Taking fish oil within 30 minutes before or after eating is just as good as taking it with a meal.

Recruit supplements along with nutrition and workouts to supercharge your muscle growth and spell the difference between an average and awesome workout.

Top 5 Benefits of Fish Oil for Muscle Builders

Does fish oil help in muscle growth? Yes, and along with proteins, you need to include this essential fatty acid in your supplement stack, as it is loaded with nutrients. 

While athletes, bodybuilders and fitness fanatics can’t afford to ignore proteins, the same emotions do not echo for fish oil. Without a doubt, your regular whey protein shakes along with its basic constituents, amino acids help in repairing and resynthesizing new and strong muscle fibres along with preventing degradation of muscle tissue. However, consuming fish oil or omega-3 fatty acids along with those supplements is great for muscle building. These fish oil supplements are a good source of fats and help in improving the anabolic effects of exercise.

What Are Fish Oils or Omega-3 Supplements?

Fish oil supplements or Omega-3 is an essential fatty acid made from the tissues of fishes like cod liver, salmon, tuna, mussels, trout,  mackerel, herring,  oysters, whale blubber, crabs,  or seal blubber. These Omega-3 fatty acids contain two types of omega-3s, one is docosahexaenoic acid (DHA) and the other one is eicosapentaenoic acid (EPA).  

The Omega 3 polyunsaturated fatty acids found in omega 3 fish oil supplements help in reducing the risks related to heart problems, lowers blood pressure and also supports weight loss. Omega-3 fatty acids can only be derived from food and cannot be produced in the body automatically. The benefits of fish oil supplementation also include lean muscle gains, limber joints, reduced workout inflammation and bodybuilding. 

How & When To Take Fish Oil Bodybuilding Supplements?

The omega 3 fatty acid benefits those who want to build muscles and is into bodybuilding.  You can consume fish oil supplements in the form of pills or capsules, but as per the dosage prescribed by your physician. You can take fish oil before or after a workout or anytime during the day. You can consume  2,000–3,000 mg per day of EPA and DHA and therefore the perfect fish oil bodybuilding dosage would be 1 or 2 capsules per day. The MuscleBlaze fish oil capsules contain 1000mg of omega 3, which makes it one of the best fish oils for bodybuilding. 

MuscleBlaze offers one of the best fish oils for bodybuilding in India at affordable rates.  MuscleBlaze Fish Oil supplements support muscle synthesis and restrict muscle breakdown to boost muscle growth. These supplements help in increasing insulin sensitivity in your body and with an increase in insulin sensitivity your muscles consume any glucose in the blood and thereby recovers at a  faster pace. Thus, MuscleBlaze fish oil supplements are the best fish oil for bodybuilding.

1.       FISH OIL PROMOTES INSULIN SENSITIVITY

In order to understand how increased insulin sensitivity will help you build muscle, you need to endure a bit of biology lesson. Insulin is a protein that pancreas produces and releases when you eat foods, proteins, carbs or both. Unlike other proteins, insulin functions like growth or anabolic hormone. From pancreas, insulin travels to muscle cells. Muscle cells are lined with insulin receptors and once insulin docks in these receptors it signals the muscle cells to open up to absorb the extra glucose idling in the blood to synthesize muscles and improved insulin sensitivity helps muscle cells respond quickly to the insulin trigger.

Evidence: In a meta-analysis report Howard scientist, Jason Wu has reported in the Journal of Clinical Endocrinology and Metabolism that taking fish oil supplements significantly increased adiponectin levels by 0.37 mcg/mL(P=0.02). Adiponectin is a known marker for insulin sensitivity and has been associated to lower type 2 diabetes and heart disease risk in previous studies.

2.       FISH OIL KEEPS JOINTS FLEXIBLE

Bodybuilding is all about lifting heavy and it’s the joints that bear the brunt. Ask a bodybuilder about achy joints and you are likely to be handed a list of those that he has nursed in his years of weight lifting. Researchers headed by a scientist from Ohio State University (Columbus) have discovered that heavy loading causes the breakdown of cartilage. Fish oil benefits in bodybuilding, as the training regimen affects their joints and you need fish oil for flexible and limber joints.

Evidence: Several scientific studies go on to prove that EPA and DHA decrease inflammation and arrest progression of osteoarthritis.  In a study group of 293 adults without clinical osteoarthritis, some with and without knee pain, higher intake of omega-3 fatty acids helped decrease the risk of bone marrow lesions.

3.       FISH OIL INCREASES MUSCLE STRENGTH AND PHYSICAL PERFORMANCE

Together with strength training, fish oil supplementation seems to benefit muscle strength and size. Research studies have found that fish oil for gym significantly improves muscle activation and functional capacity.

Evidence: 3,000 adults (aged 59 to 73 years) revealed that consumption of fatty fish (rich in EPA and DHA) was strongly associated with grip strength measured by a handheld device. An increase in grip strength of 0.43 kg in men and 0.48 kg in women was observed for each additional portion of fatty fish consumed per week

4.         FISH OIL NEGATES EFFECTS OF INTENSE TRAINING SESSIONS

Moderate exercise enhances immunity, lowers mortality but athletes and bodybuilders over-train themselves. Prolonged and intense exercise generates free radicals that can damage cells. Omega-3 fatty acid in fish oil can help modify blood antioxidant status after exercise and therefore protect exercise-induced induced free radical damage.

Evidence: A six-week double-blind, randomized, placebo-controlled supplementation trial revealed that fish oil supplementation reduced selected markers of oxidative stress after a single bout of eccentric knee contractions.

5.         LOSE FAT WITH FISH OIL

For muscle building aspirants, building muscle is as important as losing body fat to get those defined abs and here fish oil supplementation can help. Fish oil decreases cortisol, a stress hormone linked to fat gain and this casts a positive effect on fat loss.

Evidence: In a study published in International Journal of Obesity on 324 young overweight men it was found that the inclusion of either fatty fish or fish oil as part of an energy-restricted diet resulted in 1 kg more weight loss after 4 weeks, than did a similar diet without seafood or supplement of marine origin.

Additionally, fish oil supplementation helps in boosting immunity, benefits cardiovascular function and delays the onset of muscle soreness after a strenuous workout.  So, if you are thinking of consuming fish oil for muscle growth and bodybuilding then it is time to include MuscleBlaze Fish Oil in your supplement stack to maximize benefits from your workouts and protein shakes.