New Habit of the week - Fish Oil

We talked before about bad or unhealthy habits, and how to change them. Now lets talk about how to implement some new healthy habits. I will introduce a new health habit a week. The first one that I know is recommended by many is Fish Oil.


What Kind and How Much: Fish Oil and Omega-3s

From reducing inflammation, the risk of cancer, heart disease, and diabetes, to improving mood and speeding up the fat-loss process, the benefits of supplementing with omega-3 fatty acids found in fish oil are numerous. They’re quite literally life-saving and physique-enhancing.

The best sources of omega-3s rich in EPA and DHA (two important essential fatty acids), are those from wild salmon, menhaden, anchovy, sardine, krill, or algae-based supplements. (I’ll give you some trusted brands below. However, we’d like you to avoid cod liver oil, which is lower in omega-3’s and can even be toxic.)

The Benefits of Liquid Fish Oil (And Trusted Brands)

Instead of capsules, I strongly recommend you opt for a flavored, liquid fish oil, which can be taken by the spoonful or used as easily as olive oil in salad dressings or tossed with vegetables. (And don’t worry – they actually taste pretty good!)

I recommend the following brands:

• o3mega by Genuine Health
• Carlson’s Very Finest Fish Oil (sold at Sprouts)

- Omega-3 supplements are best tolerated when taken with meals and should be taken in divided doses. Divide the dose in half and take twice daily, or in thirds and take three times a day.

- Take fish oil or algae-based supplements at the same times each day to help establish your new habit. You might need a reminder or post-it note at first.

- The most common side effects of omega-3 supplementation, especially in the beginning, are fishy/algae smelling burps and mild diarrhea.  Most people never get these issues. But if you do at first, hang in there. Start with less and increase the dose gradually. Your body will adapt.

- Omega-3 oils seem to be safe for most everyone, except for those on blood thinning medications. Consult your doctor and pharmacist if:

1. you are taking blood thinners such as Coumadin (warfarin)
2. you have any bleeding disorders such as hemophilia
3. you are about to undergo surgery

From the Precision Nutrition website.