Fish oil supplementation has gained a lot of attention for its health benefits. Specifically, supplementation of omega 3 fatty acids has demonstrated positive effects on blood pressure, triglycerides, and heart rate.¹

Additionally, they’ve been shown to improve arterial dilation, possess antiarrhythmic and anti-inflammatory properties. All of these have been shown to have protective effects against cardiovascular disease development.¹

But less is known about the role of fish oil supplementation in recovery from resistance training.

A 2020 paper² by VanDusseldorp et al. set out to examine the effects of fish oil supplementation on various markers of recovery following a strenuous bout of eccentric exercise.²

A 2020 paper³ by Heileson et al. found that the minimum effective dose for fish oil supplementation to elicit a positive response on recovery was 2 g supplemented for at least four weeks.³ However, research has been conflicting regarding what the appropriate dosing should be.

Therefore, the previously mentioned paper by VanDusseldorp and colleagues where they set dosages to 2 g, 4 g, and 6 g between groups and examined the effects of a seven-week fish oil supplementation protocol. This paper was on a well-controlled study:²

“Utilizing a randomized placebo-controlled double-blind experimental design; participants were randomly assigned to consume 2- (2 G), 4- (4 G), or 6- (6 G) g/da of either FO or placebo (PL) supplementation for ~7.5 weeks (8 participants per group (4 males and 4 females per group); a 6-week run-in the supplementation period, 1-week involving familiarization testing at the beginning of the week and experimental testing at the end of the week, and three days of recovery testing). Muscle soreness, venous blood (for the assessment of creatine kinase (CK) and lactate dehydrogenase (LDH), and indices of muscle function were collected before eccentric exercise, as well as immediately post 1-, 2-, 4-, 24-, 48-, and 72-h (H) post-exercise. Participants continued to supplement until they completed the 72H time-point.”²

1. Participants completed eccentric squats on a Smith machine at a tempo of 4-0-1 for ten sets of eight reps using 70% of their 1 RM and taking three minutes to rest between sets.
2. Additionally, participants were made to complete five sets of twenty bodyweight split jump squats.
3. The primary metrics used to evaluate muscle damage and recovery were blood biomarkers, perceived soreness, vertical jump, agility test, forty-yard sprint, and maximum voluntary isometric contraction.

Researchers observed 6 g of fish oil supplementation had a beneficial effect on perceived muscle soreness.

Whereby participants reported lower soreness scores across all time points of measurement. The 6 g group also decreased the recovery time of vertical jump performance. In some cases, it also resulted in better blood values when monitoring indirect markers of muscle damage compared to the other controls.

So, what does this mean practically? Although the researchers found a beneficial effect on recovery when supplementing 6 g/day of fish oils, the effect’s magnitude was still relatively small. Therefore, a costs benefit analysis should be the basis for deciding whether to utilize this strategy.

I typically don’t recommend many supplements to individuals.

However, from a health perspective, I think fish oil supplementation is generally beneficial. So if you decide to take it for that reason, you may also experience some minor benefits of enhanced recovery.

Finally, if you want a comprehensive analysis of primary recovery strategies and how to utilize them for better results effectively, I have covered it on Kabuki Strength.⁴

References:

1. “Effects of B vitamins and omega 3 fatty acids on cardiovascular diseases: a randomized placebo controlled trial.” BMJ. 2010;341:c6273. Accessed March 17, 2021.

2. Trisha A. VanDusseldorp, Kurt A. Escobar, Kelly E. Johnson, Matthew T. Stratton, Terence Moriarty, Chad M. Kerksick, Gerald T. Mangine, Alyssa J. Holmes, Matthew Lee, Marvin R. Endito, and Christine M. Mermier, “Impact of Varying Dosages of Fish Oil on Recovery and Soreness Following Eccentric Exercise.” Nutrients, U.S. National Library of Medicine, NIH. Published online 2020 Jul 27. Accessed Mar 16, 2021.

3. Heileson JL, Funderburk LK. “The effect of fish oil supplementation on the promotion and preservation of lean body mass, strength, and recovery from physiological stress in young, healthy adults: a systematic review.” Nutr Rev. 2020 Dec 1;78(12):1001-1014.

4. Daniel Debrocke, “Optimize Your Recovery For Maximum Strength.” Online Kabuki Strength, Accessed March 16, 2021.

The post Does Fish Oil Supplementation Impact Recovery? appeared first on Breaking Muscle.

Fish oil is a perfect example of the lifecycle of most supplements. Initial hype, exciting studies, large sales, better studies tempering excitement, and perhaps certain dangers are uncovered. The hype has died down a bit regarding fish oil and a daily dose to help prevent cardiovascular disease. Unfortunately, a brand new study highlights the dangers of the supplement industry in regards to what you are actually getting in the bottle.

This is the fatty acid (FA) content of 3 of the top selling fish oil supplements in the US (DS1, DS2, DS3). The data is presented as a percentage of total FA for any sample by weight. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the omega-3 fatty acids, the desirable stuff. (Source: Science Direct)

The study looked at three popular brands of fish oil that were purchased from a retail store. They had two major findings:

1. The fish oil contained saturated fats. Up to 36% of the oil was a blend of different saturated fats. Fish oil is taken for its omega-3 content. Saturated fats, while a complicated issue, certainly don’t behave like omega-3 fats.
2. The over the counter brands had oxidized lipids, while prescription quality omega-3s did not. This means that the fish oil you purchase at the store is very likely to have oxidized lipids, which can be harmful to your health. It can contribute to the so-called bad cholesterol having negative effects in your artery.

The researchers took small dense LDL particles, which are culprits in heart disease, from human volunteers. When these particles are oxidized, they become dangerous to us. The fish oil from supplements exceeded the recommended maximal amount of oxidation of the LDL particles. The oils from prescription omega-3 fatty acids passed the test.

There are several takeaways here:

1. Sucking down fish oil pills, while already a questionable practice, may have a whole different issue of regarding what is in the bottle.
2. It’s hard to be sure what the best brand is, because a lot depends on storage and source. It appears best to take prescription level oil, if warranted by a medical professional.
3. Eat a variety of fish 2-3 times a week and as always, whole foods are a preferred source of nutrients.

Reference:

Mason, R. Preston, and Samuel C.r. Sherratt. “Omega-3 fatty acid fish oil dietary supplements contain saturated fats and oxidized lipids that may interfere with their intended biological benefits.” Biochemical and Biophysical Research Communications, December 21, 2016. doi:10.1016/j.bbrc.2016.12.127.

The post Why You Should Doubt Fish Oil appeared first on Breaking Muscle.

Let’s take a brief look at what the actual research says about the health benefits of these supplements. We will also go over what the difference is between fish and flax, and if you should be taking either one.

Fish oil (left) and flax seed oil (right) are both known for their health benefits.

Fish Oil

Omega 3 fatty acids are the primary reason you would take a flax or fish supplement. Specifically, EPA and DHA are required in our diet because the body cannot manufacture them. If we are deficient in these fatty acids, there are neurological, cardiovascular, and skin complications that can develop, among other things. There isn’t a set number for recommended intake of DHA and EPA, but we do know that certain populations can be at risk. These people include vegetarians, pregnant women, people avoiding fat, and those with compromised digestion.

“My guess is that the people who benefit the most from supplementation are those who have a low intake of omega 3s to begin with.”

Fish oil has been studied extensively for cardiovascular benefits. In a large review of fish oil supplementation, researchers found no benefit of supplementation for people with a history of cardiovascular disease. However, studies such as one done by Mozaffarian et al showed that higher amounts of circulating DHA and EPA were associated with less risk of mortality from cardiovascular events in subjects not taking supplements. That simply means they got the omega 3 acids from whole food sources. Of course, the science isn’t perfect, but people around the globe who live a long healthy life tend to eat seafood. The Mediterranean diet, for example, is rich in omega 3s.

Other ailments, such as arthritis and dry eye, do show promise with fish oil supplementation. A book could be written about specific situations and desired results with fish oil, but the point I am trying to make is that with regular fish consumption (one to three times a week), your overall omega 3 status should be fine for general health. My guess is that the people who benefit the most from supplementation are those who have a low intake of omega 3s to begin with.

Flax Seed

Flax seed oil has many supporters, although it is less studied than fish oil. Like fish supplements, flax oil has shown promise with cardiovascular disease, brain function, dry eye, cancer, recovery, and just about anything else you can think of.

“Overall, there is no evidence available today that can clearly define a therapeutic use for flax seed oil.”

But most of the hype is from small studies with various issues or from anecdotal evidence. For example, Paschos et al showed that 8g a day of flax oil lowered blood pressure in men. But the study involved only 59 people, examined only men, and was only twelve weeks. Promising results, but not enough to think of flax oil as a treatment for hypertension. Overall, there is no evidence available today that can clearly define a therapeutic use for flax seed oil.

The Difference

While both oils are consumed for their omega 3 fatty acids, the amount and type you’re getting can vary. Fish oil contains DHA and EPA directly. Look at the label on a bottle of fish oil and you will usually see the amount of DHA and EPA contained per serving. An example would be a 1,200mg pill containing 180mg EPA and 120mg DHA. Your body can use this as is.

“To get the equivalent of one fish oil pill, you would need to take fifteen to twenty flax pills.”

In flax seed oil, the main omega 3 is ALA. Your body needs to convert ALA to DHA and EPA. It is estimated that your body can convert only 5-10% of ALA to EPA and 2-5% to DHA. In other words, you need a large intake of flax seed to convert it to other essential fatty acids, and it is a poor choice for EPA and DHA requirements.

So, assuming your body is efficient at converting ALA, taking 1,200mg of flax oil will yield 12mg of EPA and 6mg of DHA. To get the equivalent of one fish oil pill, you would need to take fifteen to twenty flax pills.

A Better Way

I believe in whole foods for nutrition versus supplements whenever possible. Flax seeds do have benefits. As opposed to just the oil, ground flaxseeds have fiber and compounds called lignans. Lignans have shown some promise, albeit in animals and test tubes, of being beneficial for cancer prevention.

“Spending your money on the entire food provides calories and a wide array of nutrients that oils cannot.”

Fish not only have the omega 3 content, but are also full of protein, B vitamins, iodine, selenium, vitamin D, and plenty more vitamins and minerals depending on the species. By eating fish and ground flax, you are putting your health in nature’s hands, as opposed to chasing potential benefits with one part of the food.

And let’s not forget money, because supplements are expensive. Spending your money on the entire food provides calories and a wide array of nutrients that oils cannot.

Take Home

• We do not have a full body of quality evidence when it comes to the benefits of supplement forms of fish and flax oils. So, whole foods remain your the best choice.
• Eat a variety of fish once or twice a week. Go with what’s on sale each week and look up new recipes.
• Ground flax is preferred to the whole seed, because your body cannot digest the seed by itself.
• Try including one to three tablespoons of ground flax in a shake, yogurt, or salad.
• Consult a qualified nutritionist if you feel you may be deficient in omega 3s due to dietary restrictions or health issues. There are other sources for these fats, such as algae and seaweed.

Supplements are okay if you want to experiment with a specific case. For example, people swear by flax oil for dry eyes or fish oil for recovery on a tough program. The side effects are minimal, so it can be a cheap experiment to see if it works for your specific case. A doctor may also prescribe high dose fish oil for triglyceride lowering. Again, it depends on the case, but for general health you can probably do without supplements.

More Like This:

• The 3 Tools I Used to Conquer Autoimmune Disorder
• 4 Easy Tips for a Happy, Healthy Brain
• Six Easy Ways to Enhance Your Brain Health
• New on Breaking Muscle Today

References:

1. Austria, J. Alejandro, Melanie N. Richard, Mirna N. Chahine, Andrea L. Edel, Linda J. Malcolmson, Chantal M.c. Dupasquier, and Grant N. Pierce. “Bioavailability of Alpha-Linolenic Acid in Subjects after Ingestion of Three Different Forms of Flaxseed.” Journal of the American College of Nutrition 27, no. 2 (2008): 214-21.

2. Davis, Brenda C, and Penny Kris-Etherton. “Achieving Optimal Essential Fatty Acid Status in Vegetarians: Current Knowledge and Practical Implications1,2,3.” The American Journal of Clinical Nutrition 78, no. 3 (2003): 6405-465.

3. Giuseppe, D. Di, A. Wallin, M. Bottai, J. Askling, and A. Wolk. “Long-term Intake of Dietary Long-chain N-3 Polyunsaturated Fatty Acids and Risk of Rheumatoid Arthritis: A Prospective Cohort Study of Women.” Annals of the Rheumatic Diseases 73, no. 11 (2013): 1949-953.

4. Mozaffarian, Dariush, Rozenn N. Lemaitre, Irena B. King, Xiaoling Song, Hongyan Huang, Frank M. Sacks, Eric B. Rimm, Molin Wang, and David S. Siscovick. “Plasma Phospholipid Long-Chain ω-3 Fatty Acids and Total and Cause-Specific Mortality in Older Adults.” Annals of Internal Medicine Ann Intern Med 158, no. 7 (2013): 515.

5. Myung, Seung-Kwon. “Efficacy of Omega-3 Fatty Acid Supplements (Eicosapentaenoic Acid and Docosahexaenoic Acid) in the Secondary Prevention of Cardiovascular Disease.” Archives of Internal Medicine Arch Intern Med 172, no. 9 (2012): 686.

6. Paschos, G K, F. Magkos, D B Panagiotakos, V. Votteas, and A. Zampelas. “Dietary Supplementation with Flaxseed Oil Lowers Blood Pressure in Dyslipidaemic Patients.” Eur J Clin Nutr European Journal of Clinical Nutrition 61, no. 10 (2007): 1201-206.

7. Pinheiro, MN, and PM Dos Santos. “Oral Flaxseed Oil (Linum Usitatissimum) in the Treatment for Dry-eye Sjögren’s Syndrome Patients.” Arq Bras Oftalmol 70, no. 4 (2007): 649-55.

Photos courtesy of Shutterstock.

The post Flax Seed Oil or Fish Oil? The Best Source of Omega 3s appeared first on Breaking Muscle.

Then a few years ago krill oil came onto the scene and ever since has been marketed at the next big thing in essential fatty acids and omega-3 supplementation. The krill oil capsules are meant to be more potent and are most definitely much smaller than fish oil capsules. The questions is, though, is it really better and more bio-available than fish oil or is just an over advertised, overly expensive product that doesn’t match up to its cheaper competition?

Essential Fatty Acids: What Are They?

To understand what all the fuss is about, we first need to understand what it is we are taking and why. Essential fatty acids (EFAs) are long chain, polyunsaturated fatty acids derived from linolenic, linoleic, and oleic acids. They are essential fats because the human body is incapable of manufacturing them, so they must be obtained through our diet. There are two types of EFAs: omega-3 (alpha-linolenic acid) and omega-6 (linoleic acid). There is also an omega-9, but it is not essential as it can be manufactured by the body if adequate omega-3 and omega-6 are present in the diet.

EFAs are necessary for the following processes:

• Healthy cell membrane formation
• Hormone production
• Development and functioning of the brain and nervous system
• Regulation of blood pressure, liver function, immune and inflammatory responses
• Thyroid and adrenal activity
• Regulation of blood clotting (omega-6 encourages blood clot formation, whereas omega-3 oil reduces clotting, making the goal to achieve balance between omega-6 and omega-3 fatty acids)
• Breakdown and transport cholesterol
• Support healthy skin and hair

Researchers believe the optimal ratio of omega-6 to omega-3 is somewhere between 2:1 and 4:1. Yet the typical American diet provides a ratio of anywhere between 10:1 and 30:1, meaning most of the population is deficient in omega-3. EFA deficiency and omega-6 and omega-3 imbalances have been linked to serious health conditions, such as heart attacks, cancer, insulin resistance, asthma, depression, accelerated aging, stroke, obesity, diabetes, arthritis, ADHD, and Alzheimer’s disease, among others.

Now that we know the reasons for taking omega-3, we need to look at what it is that makes up the omega-3 fatty acid profile.

What Are EPA and DHA?

Once consumed omega-3 fatty acids are converted into DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). DHA and EPA are polyunsaturated fats that play extremely important roles in the body, specifically in the vision development and brain function of children. One study found significantly lower amounts of EPA in the cells of patients who attempted suicide, suggesting that omega-3 fatty acids may actually play a role in suicide prevention.¹ A lack of DHA has also been associated with Alzheimer’s disease, attention disorders, cystic fibrosis, and other diseases.

What Are Krill and Krill Oil?

Krill are small crustaceans, approximately one to six centimeters in length, and are a dietary staple for whales, small fish, and seabirds.

Krill exist in large numbers and are an integral part of the aquatic food chain. They feed on phytoplankton and are found in all the world’s oceans. To give you an idea of their mass, one species known as the Antarctic Krill makes up an estimated biomass of over 500,000,000 tons, which is roughly twice that of all humans on earth.

The reason the oil from krill has gained popularity is because it contains the antioxidant astaxanthin. This is what gives the bright red pigment to the oil and is what also colors krill and other crustaceans such as lobsters, crabs, and prawns their reddish pink colour. The oil from krill is reported to have a higher concentration of EPA and also reduce or eliminate the fish-burps associated with taking traditional fish oil.

Krill Oil vs. Fish Oil

Even though krill contains the antioxidant astaxanthin, which makes up about 0.2% of the oil by weight, rapid decomposition of the krill happens in only two to three hours. Fish oil has a significantly longer life of about 48-72 hours before decomposition and oxidation begin to occur. This allows much more time for processing.

Extensive research has been done and has established that adding specific percentages of vitamin E and rosemary extract (both of which are fat soluble antioxidants) to the oil is the most effective way of maintaining oil freshness. This combination of antioxidants provides, at a minimum, an equal oxygen radical absorbance capacity (ORAC) value when compared to krill oil.

In comparing fish oil and krill oil, the manufacturing process also needs to be examined. When fish oil is obtained from sardines and anchovies, they generally yield in excess of 80% fat. This compared to krill, which can yield less than 5% fat and that is what increases the time of decomposition. To reduce this oxidation krill either need to be kept alive in water tanks once harvested or frozen until it is time to process the oil. Both of these situations drastically increase the manufacturing cost of krill oil.

Conclusion

After reviewing all the information, to be perfectly honest, I think krill oil has its place and new studies are showing some great results with lipid lowering and arthritic pain reduction, but I feel it still needs further evaluation.^2,3 I also believe that considering fish oil has had such extensive studies done, at this time it is possibly the better choice.

Given that supplementation is a personal choice, no matter what you choose to take – be it a good quality fish oil or a good quality krill oil – the inclusion of much needed omega-3s into your diet is a definite step in the right direction.

References:

1. Huan M, Hamazaki K, Sun Y, Itomura M, Liu H, Kang W, Watanabe S, Terasawa K, Hamazaki T. (2004). “Suicide attempt and n-3 fatty acid levels in red blood cells: a case control study in China” (abstract). Biological Psychiatry 56 (7): 490–6.

3. Roxandra Bunea, Khassan El Farrah & Luisa Deutsch (2004). “Evaluation of the effects of Neptune Krill Oil on the clinical course of hyperlipidemia.”

4. Luise Deutsch (2007). “Evaluation of the effect of Neptune Krill Oil on chronic inflammation and arthritic symptoms” Journal of the American College of Nutrition 26 (1): 39–48.

Photos courtesy of Shutterstock.

The post Krill Oil vs. Fish Oil: What’s the Difference? appeared first on Breaking Muscle.

Research on fish oil supplementation can be confusing. Some studies find it wildly beneficial, some studies find it mildly beneficial, and a few studies don’t show any benefit at all. The authors of this new study reviewed the nitty-gritty details of many of these past studies and found a pattern – people who failed to show a benefit from taking fish oil were often taking statins.

Why does this happen? We’re not entirely sure, but the authors propose some solid theories. First, statins increase arachidonic acid, an omega-6 fatty acid that counteracts omega-3 fatty acids in the body. Statins also inhibit mitochondrial function, and therefore block the positive effects of the omega-3s and increase insulin resistance. That’s bad. Insulin resistance means fat retention and increased risk of type 2 diabetes.

The authors conclude with this damning statement: “Because of the many insidious side-effects of statins and the lack of independent recent data confirming the benefits of statins…we actually need a new and independent re-evaluation of the benefit/risk ratio of statins.”

If you take statins, you may want to have a conversation with your doctor about why you’re taking them and whether you can address those needs with lifestyle factors instead of medication.

References:

1. Michel de Lorgeril, et. al. Recent findings on the health effects of omega-3 fatty acids and statins, and their interactions: do statins inhibit omega-3? BMC Medicine 2013, 11:5. doi: 10.1186/1741-7015-11-5.

Photo courtesy of Shutterstock.

The post Statins Negate Positive Effects of Fish Oil appeared first on Breaking Muscle.

Fish Oil Preserves Brain Function and Heals Strokes (Becca Borawski)

Two recent studies indicate a correlation between fish oil and brain function, both in terms of maintaining brain health and cognitive ability while aging and also increasing recovery from strokes.

Want to Get Strong and Lean? Take Fish Oil (Tara Goodyear)

Don’t get me wrong, we still have to work, but some recent studies show, and fitness experts swear, that adding fish oil to our diets will help build the bodies we want faster and better.

Product Review: Barlean’s Fresh Catch Signature Fish Oil (Becca Borawski)

Fish oil is all the rage these days as a supplement. As a coach, it is one of the few supplements I recommend for all my students.

Fish Oil Increases Lean Mass and Decreases Fat (Mindith Rahmat)

Athletes are becoming more aware of the empirically based data recommending fish oil supplementation for performance, recovery, and health.

Exercise & Fats During Pregnancy Good For Baby (Becca Borawski)

The more we learn about pregnancy the more we know what the actual affects are of certain behavior prior to childbirth — like exercise and ingestion of good fats.

Omega-3 Fatty Acids Prevent or Delay Osteoarthritis (Becca Borawski)

Two new studies show positive benefits of Omega-3 supplementation in the battle against osteoarthritis. Research shows Omega-3’s can delay and even possibly prevent onset of the disease.

Product Review: Pure Pharma Fish Oil (Traver Boehm)

Everybody knows to take their fish oil at this point. But WHICH fish oil is the best? Read our review of one of the newest to hit the fish oil market – Pure Pharma Omega 3.

Product Review: SFH Super Omega-3 Fish Oil(Becca Borawski)

In the world of fish oils, Stronger Faster Healthier provides a product that not only tastes good and is high in quality, but at a great price point, as well.

The post Fish Oil, Anyone? 8 Articles to Boost Your Health appeared first on Breaking Muscle.

I’ll tell you right up front I’ve known the people behind Stronger Faster Healthier (SFH) for a while. Some of them were members of my gym, CrossFit LA, in fact. I’m telling you this up front because it has nothing to do with the fact I think their fish oil is fantastic. And it is fantastic.

SFH was founded in 2010 as a division of Maine Natural Health, which has been around since 2006. I used to buy “Mainer Whey” from Maine Natural Health, so I was familiar with the high quality of their products. They produce what are known as “neutraceuticals” and the company was founded by pharmacologists and medical scientists. Even more importantly, the company is populated by athletes who know exactly what athletes want to consume and understand their priorities and concerns.

When it comes to fish oil, I like SFH Super Omega-3 (SO3) fish oil for three reasons:

1. It’s highly concentrated, so I take very little oil to hit my daily dosage. Unlike other oils where I had to take multiple spoonfuls, or even worse, taking handfuls of pills.
2. It comes in a variety of truly tolerable flavors.
3. It comes in 2oz. travel size bottles. Great for both getting through airport security and not having a whole bottle go bad on you if you don’t have access to refrigeration while traveling.

SFH recommends you take 3500mg/day of omega 3 fatty acids in the form EPA and DHA each day. To do so, you need to take 1.3 teaspoons of their S03 fish oil. That means for most people it would be appropriate to take 1-2 teaspoons per day. So, if we do a little math: There are 6 teaspoons in an ounce. If you buy a 10oz bottle of fish oil, that means you have 60 teaspoons or between 1-2 months worth of fish oil, depending on your daily dosage.

Now, a little more math. A 10oz bottle of SFH fish oil costs you $49.99. So, your daily dose of fish oil is costing you between $0.83 – 1.67 per day. I’ll let you look at other brands out there and do the comparative arithmetic, but when you combine the price, quality, and ease of taking a liquid, SFH is hard to beat.

When it comes to quality, SFH has their bases covered. SFH fish oil contains no soybean products, no sugar, and no gluten. It is made from anchovies and sardines and contains no artificial colors or flavors. The fish oil is also third party tested as proof it is free from PCBs, DDT, mercury, cadmium, lead, aluminum, and arsenic.

SFH fish oil comes in lemon, tangerine, mint, vanilla, and chocolate. My personal favorites are the mint and tangerine. All of the flavors taste slightly better when chilled, but even warm, straight from the bottle they are all completely palatable. I find the vanilla and chocolate to be slightly disconcerting due to the contrast of dessert-like flavor with oily texture, but if you are intending to add your fish oil to a shake then these flavors are great.

If you are unsure of which flavor is right for you, then the five-bottle travel pack is a great way to test out the flavors. These bottles are also TSA compliant for those of you who don’t want to be separated from your fish oil for extended periods of time.

SFH Super Omega-3 Oil is available for at Amazon.

The post Product Review: SFH Super Omega-3 Fish Oil appeared first on Breaking Muscle.

Pure Pharma has created an omega-3 supplement product reflective of the the company’s extremely high standards. From the start I noticed something different about Pure Pharma’s approach – taking extra steps to make sure the fish caught are in season creating more sustainability is evidence of a company that prides itself on surpassing its customers expectations. Mercury is always a concern when ingesting large amounts of anything fishy, but Pure Pharma has insured significantly low levels by choosing small fish such as anchovies to create they product.

Pure Pharma makes a good product with high quality and ethical standards. After 21 days on it, in the midst of a heavy training cycle of CrossFit and Brazilian jiu jitsu, my body is still recovering quickly, with inflammation at a minimum. I’ve been taking the suggested daily dose of three gel caps per day for the last twenty-one days. The bottle comes with 120 pills, enough for forty days before a refill. Each capsule contains a minimum of 74% omega-3 fatty acids in a 5:2 EPA/DHA ratio (a minimum of 3:2 EPA/ DHA is the industry standard).

Each dose of 2000mg per serving is in line with a CrossFit athlete or other high level athlete should be taking in my opinion. This is a great alternative for those athletes who could benefit from a daily fish oil supplementation (that’s just about everyone), but have issue with swallowing fish oil in its liquid form. Most people that do not take fish oil say that it is the fishy burps that hold them back, but I wasn’t aware of any while on Pure Pharma’s product.

The Brazilian jiu jitsu practitioners that I speak with about fish oil are far more skeptical on the whole than CrossFitters, but both groups put a significant amount of strain on their muscles and joints. BJJ practitioners in particular do so with the addition of extremely high body heat levels due to the fact we work out in the equivalent of triple goose down pajamas! The added heat, friction, and trauma caused by a strenuous session on the mat primes these athletes for inflammatory issues. I personally would love to see fish oil become as popular with the grappling community as it is with CrossFitters.

Have you tried Pure Pharma’s fish oil supplement? If so, we’d love to hear your thoughts in the comments section below.

Pure Pharma Omega 3 is available at Amazon.com.

The post Product Review: Pure Pharma Fish Oil appeared first on Breaking Muscle.

muscle hypertrophy.He has extremely reduced body fat and 40% more muscle than “normal” toddlers his age. He can do chin-ups, he was running up and down the stairs at one year old, and he has a six-pack most guys I know dream about as they’re lifting weights.

Liam at three is the guy a lot of much older guys wish they were, and he is more than likely only going to improve with age. He’s got something everyone wants – lean muscle mass – and he’s only three! Watching Liam made me wonder how the rest of us can get lean muscle mass in a safe and natural way if we aren’t blessed with Liam’s amazing genetics? The answer it turns out might just be found in fish oil.

My father, my brother, my male friends and even some of my male co-workers have spent years talking about getting “fit”, and having lean muscle mass. They aren’t looking to bulk up like an old-school Schwarzenegger; they aren’t necessarily trying to break out their “guns” for all the world to see; and they don’t necessarily want to spend the hours in the gym it would take to get the results they want. A lot of women I know including myself don’t want to necessarily get into weight lifting for fear of building bulk and losing our feminine form. We all want to look great in our bathing suits, but isn’t there an easier way to get there than spending hours in the gym? Like many of us in the “Quick ‘n Easy Gratification Generation”, what other option do we have? It’s not easy to spend a lot of time at the gym; it’s not easy to maintain a fit body; and it’s certainly not easy having an out of shape body, so if there’s an easier way to get there, I’m all ears.

There has been great research surfacing about how fish oil can help build lean muscle mass without having to work so hard. Don’t get me wrong, we still have to work our butts off, but some studies show, and fitness experts swear, that adding fish oil to our diets will help build the bodies we want faster and better.

So now let me share with you a little science and nutrition. If you’re like me, this part might seem a little jargon-heavy, but stay with me because it’ll all make sense (I promise).

Dr. Mauro Di Pasquala, a world-renowned expert on nutrition and sports medicine, states there may be a connection between fish oil and muscle health. He says the omega-3 fatty acids in fish oil are particularly beneficial because these essential fatty acids (EFAs) slow down, or even inhibit, muscle proteolysis, which is the breaking down of muscle proteins. Proteins are the “building blocks of life”; the body uses protein to rebuild and repair tissue on the muscles and organs. Protein is the ONLY macronutrient that builds and maintains muscles, so it is important especially for an athlete or someone trying to build muscle to consume an adequate amount of protein daily.

Basically, if you don’t get the proper amount of protein in your diet, your body will struggle to make new proteins and will actually start to break down muscle you already have. If you’re like me and trying to build muscle, you certainly cannot afford to lose any just because of improper nutrition! I don’t know about you, but I certainly don’t need a slower metabolism than I already have and if protein will help, then you better believe I will be getting my daily share!

If our body needs protein to keep what we’ve got and build on what we have, then one can surmise that protein needs fish oil to get the job done right.

Researchers from Washington University School of Medicine in Missouri examined the effects of fish oil on protein synthesis, which is the process in which cells build proteins. The researchers found after conducting several studies in both young and older adults that omega-3 fatty acids stimulate muscle protein synthesis, which can substantially increase the anabolic effects of the post-workout window when insulin and amino acid concentrations spike. In other words, your body keeps lifting weights long after you’ve left the gym when you add fish oil to your protein-filled diet.

I’ve given you science and we’ve talked about an amazing three-year-old, but what about fish oil? Does it really help build lean muscle mass? Charles Poliquin, a Canadian strength training coach, has trained and/or consulted numerous world class athletes and professional sports teams. He is a huge advocate of fish oil and offers some great scientific explanations as to why fish oil works on his website, but one of my favorite things about his website is the story he tells about his experience when he added 45 grams of fish oil to a first-round draft pick for the NFL and the player put on 29 pounds of lean body mass in one month. Who wouldn’t want results like that?

Fish oil is gaining traction in the media for its benefits to the brain and heart, but what if it could also help us achieve the physique we wanted too? What if we could all be like Liam Hoekstra – strong, lean, and little to no body fat? All I have to say is where do I sign?

The post Want to Get Strong and Lean? Take Fish Oil appeared first on Breaking Muscle.

WODPak is a supplement company looking to give CrossFitters all the supplementation they need in one, quick, easy package. WODPak delivers a canister of one month’s supply of supplements (30 packs) for $39.95.

WODPak came about when the owner, an active CrossFitter and affiliate owner, realized he was spending $120 per month on supplements he felt were essential to his lifestyle as a CrossFit athlete. Doing the math, he quickly found there had to be a better way to supplement than spend $4.20 each day.

So instead, for only $1.33 per day, each WODPak packet offers a cocktail of supplements including: fish oil, glucosamine, chondroitin, vitamin D, zinc, magnesium, B12, B6, folic acid, and creatine. This handful of pills and capsules is individually packaged for easy transport, organization, and use.

The folks at WODPak have taken the guessing out of supplementation. If you would like to supplement your diet and you don’t have a routine to do so, WODPak is a quick, easy way to round out an extensive supplementation protocol without shopping around the endless aisles of your local Vitamin Shoppe. The benefits of fish oil and vitamin D, for example, are tried and true components to life.

Though WODPak is a creation from within the CrossFit community, the world of supplementation is vast. Like the CrossFit community, being in the supplement business doesn’t guarantee you’re good at it. Though each WODpak packet contains a handful of supplements that may in fact be important and/or beneficial, I think the verdict is still out with regards to the quality and bioavailability of each material. More simply put, I’d like to see more information available about each supplement and it’s origin.

When one supplements with anything, it would be safe to say he/she has the hopes the supplement actually makes it into his/her body for some sort of positive adaptation. If the uptake isn’t optimal, the nutritional facts on the panel may not show up in one’s body to that degree. Though these are questions one could bring up for nearly any sports nutrition company, a few things specifically inspired my questioning:

• One red flag for me was neither the label nor the company website provide information about where the products come from and how they are made.
• And the second, more specific red flag for me was that the label claim simply notes “Fish Oil” as 2000mg. With regards to fish oil, the nutrition facts should indicate at least total omega 3, and typically the EPA and DHA breakdown, as well. Such details are important so I know exactly of what I am consuming 2000mg.

When shopping for supplements, finding safety in a brand is vital. WODPak may, in fact, provide the world’s safest, high performing products available, but there is almost no way to tell. It may be in WODPak’s best interest to brag a bit about the efficacy of the actual supplements to ease the minds of potential consumers.

On the upside, they’ve got a great idea – they’ve clearly bottled a golden concept and have brought affordability and simplicity to the world of supplementation, which is often neither affordable nor simple.

WODPak is available at Amazon

The post Product Review: WODPak Supplements appeared first on Breaking Muscle.

The first study, done at the University of Bristol, was conducted on guinea pigs. Guinea pigs naturally and spontaneously develop osteoarthritis as they age. The researchers found a diet rich in omega-3s reduced occurrence of osteoarthritis by fifty percent compared to a regular diet. Specifically, scientists noted early indicators of osteoarthritis, like the breakdown of collagen in cartilage and the loss of shock-absorbing qualities of cartilage, were reduced with the administration of omega-3s.

The second study, published in Nutrition & Metabolism, was conducted on 79 healthy, sedentary woman aged 58-78. Four different groups were observed: one was prescribed dietary fats, one was on an aerobic exercise regimen, one partook in both, and the final group served as a control. Subjects prescribed the dietary fats were administered 1000 mg of omega-3 supplementation each day, containing both EPA and DHA.

It is believed omega-3 supplementation benefits post-menopausal women for two reasons – its effects on inflammation and bone density. This study showed that supplementation helped reduce inflammation in the body and it also increased bone mass density. Exercise is commonly prescribed for these same two reasons. It follows that in this same study researchers determined the combination of both exercise and supplementation led to the most benefit in terms of increase of bone density. Exercise or supplementation alone caused a smaller degree of benefit. Similarly, decrease in inflammation was noted at the greatest level in the exercise and supplementation group and to the second greatest degree in the supplementation only group.

In conclusion, as shown in these studies, rather than face an inevitable regimen of pain medication and potential joint replacement, women can take preventative measures to insure the health of their bones by supplementing daily with omega-3 fatty acids.

The post Omega-3 Fatty Acids Prevent or Delay Osteoarthritis appeared first on Breaking Muscle.

According to research done by the Rhode Island Hospital’s Alzheimer’s Disease and Memory Disorders Center, taking fish oil supplements aids with both the aging process and daily brain health. The study followed over 800 patients, periodically testing them and conducting MRIs.

People who tested negative for genetic Alzheimer’s risk factors but who consumed fish oil supplementation scored higher on measurements of cognitive functioning over the course of the three year study.

Even more importantly, researchers found fish oil consumption had a clear correlation with brain volume. Patients taking the fish oil experienced less brain shrinkage than patients not on the fish oil supplementation. This lack of shrinkage was noted in particular in the cerebral cortex and hippocampus, which are both vital to memory and critical thinking.

In a separate study conducted by the Universite Laval in Canada scientists noted stroke induced brain damage was lessened by a diet rich in DHA type Omega-3 fatty acids. Testing was done in mice that were fed a diet containing DHA for three months prior to the stroke. Following the stroke these mice demonstrated a 25% reduction in brain damage compared to those that were not consuming DHA.

Researchers attributed this decrease in brain damage to the ability of DHA to reduce the inflammatory effects of arachidonic acid, a polyunsaturated omega-6 fatty acid, and therefore recommended a diet rich in DHA or fish consumption.

Scientists in both studies remarked these positive results indicated a need for further long-term studies on the positive benefits of fish oil supplementation, especially given the lack of side effects and low expense.

The post Fish Oil Preserves Brain Volume and Heals Strokes appeared first on Breaking Muscle.