Everybody is talking about omega-3 fish oil.
You’ve probably heard about it from friends and family. You’ve seen it on TV. Your doctor may have mentioned it. They are all talking about the profound benefits of omega-3 fish oil, and the importance of omega-3 supplementation.
There is a reason. The scientific evidence continues to pile up and the results are always the same – omega-3 from fish oil is critical to the health of your body, mind, and heart. And unfortunately, 99% of us are deficient in our intake of omega-3. So, get yourself an ultra-purified omega-3 supplement like PharmaOmega, and while you are enjoying the benefits, check out the latest news on omega-3 fish oil.
Omega-3 Combined with Regular Exercise can Improve Body Composition
A study published in the American Journal of Clinical Nutrition reports that combining omega-3 fish oil with regular exercise can improve cardiovascular and metabolic health more than either can alone. The study discovered that both exercise and fish oil supplementation can lower triglycerides and improve body composition (a lower ratio of fat to lean body tissue such as muscle) while raising HDL (good) cholesterol. The two factors (exercise and omega-3) demonstrated an additive effect when used together; that is, it appears taking fish oil along with exercise provides a net benefit greater than the independent benefits of either factor alone.
65 overweight participants with high blood pressure, high triglycerides or cholesterol were divided into four groups; they were given fish oil and prescribed exercise, fish oil with no exercise, sunflower oil and exercise, or sunflower oil and no exercise. The dosage of fish oil provided approximately 2 grams of omega-3 per day, and the exercise routine consisted of 45 minutes of walking three days per week, for twelve weeks. It was found that not only did the groups who exercised improve their body composition, but so did the group just taking the fish oil and not exercising.
This study demonstrates that omega-3 supplementation can improve the metabolic benefits of exercise when taken along with a regular exercise program. Whether you are just starting an exercise program or you regularly exercise to maintain your health, think about adding an omega-3 fish oil supplement to your diet. It may just make that difference you have been looking for.
Hill AM, Buckley JD, et al. Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Am J Clin Nutr 2007;85:1267–1274
Find the research abstract at: Omega-3 combined with regular exercise can improve body composition
Omega-3 intake and the prevention of age-related macular degeneration - June 12th, 2008
A study released today Archives of Ophthalmology (June 2008) reported strong links between omega-3 intake and the prevention of age-related macular degeneration (AMD). A meta-analysis of 9 studies identified a positive correlation between omega-3 consumption and age-related macular degeneration. Nearly 90,000 people were included in this analysis, and over 3000 of them had AMD. A high intake of omega-3 was associated with a 38% decrease in the risk of late AMD, and fish intake of at least two servings a week was associated with a reduction in both early and late stage AMD.
DHA, one of the omega-3s in fish oil, is believed to be the primary agent responsible for these benefits to macular health. This important fatty acid is found in the retinal cell membranes, and is critical for their development and maintenance. EPA omega-3 also plays a part, protecting against inflammation and destruction of the tissues.
Macular degeneration is a disorder of the macula (the central part of the retina of the eye), in which degeneration results from partial breakdown of the retinal pigment epithelium. This leads to the loss of vision in the middle of the visual field, while peripheral vision remains unaffected. Age-related macular degeneration occurs in 15% of people 75 years and older, and increases with age.
Source: Chong, et al. Dietary omega-3 Fatty Acid and Fish Intake in the Primary Prevention of Age-Related Macular Degeneration. Archives Opth, 2008, 126(6):826-833
Fatty Fish Consumption Associated with Slowing of Sarcopenia (Loss of Muscle Mass) in Aging Adults - May 2nd, 2008
A study released in the January issue of the American Geriatrics Society Journal has found that of all the dietary factors considered to play a part in the slowing of Sarcopenia, fatty fish consumption has the most significant impact. Almost three thousand men and women aged 59 to 73 participated in this study, which measured the grip strength of the adults. Height and birth weight were recorded, and a food frequency questionnaire was administered to determine the dietary habits of each participant.
Height and weight were both, intuitively enough, positively correlated with grip strength. However, the dietary factor with the greatest positive correlation to strength was consumption of fatty fish, with a statistically significant effect on strength based on how many servings were consumed per week. The researchers suggest that this is due to the anti-inflammatory effects of the Omega-3 oils in the fish, DHA and EPA. While more research is needed in this area, it appears for now that proper dietary intake of DHA and EPA playa role in the prevention of Sarcopenia.
EPA in Omega-3 May Benefit People with Depression - April 8, 2008
A recent study published in the Australian and New Zealand Journal of Psychiatry found that supplementation with the Omega-3 fatty acid EPA (eicosapentaenoic acid) can reduce symptoms of depression. Symptoms of depression were cut by as much as 50 percent in a test group after supplementing their diet with one gram of EPA for two months. This is a similar effect caused by the prescription drug fluoxetine, which can also reduce symptoms of depression by 50 percent. A test group that was given both EPA and fluoxetine had their symptoms of depression cut by 81 percent.
The study, however, was conducted with a small sample group, which could negatively impact the scientific validity of its findings. Also, no placebo group was used for a basis of comparison; and while DHA was not considered in this study, it remains the most prevalent fat found in brain and nerve tissue. Despite these shortcomings, the promise of Omega-3 supplementation and maintaining brain health is encouraging, and will hopefully receive more attention from researchers and consumers alike.
Omega-3 Intake During Pregnancy Improves Infants’ Vision - March 21, 2008
A study published earlier this month by researchers at the University of British Columbia’s Department of Pediatrics, Vancouver found that omega-3 fish oil intake of the mother during pregnancy significantly improved the vision of their children two months after birth. 135 women were either given a placebo or 400mg of omega-3 DHA (docohexaenoic acid) per day for the five months before delivery. The babies whose mothers were given omega-3 DHA scored better on a Teller Acuity Card Procedure, which tests the infants’ ability to differentiate lines of different widths.
The average omega-3 DHA intake of pregnant women can be between 50 and 120mg per day, due mostly to the low intake of fish because of mercury issues. A developing fetus will intake 70mg/day of omega- DHA during the last trimester, and will only take a fraction of the omega-3 DHA the mother ingests. Therefore, omega-3 fish oil supplementation may be the best way for pregnant women to achieve optimal brain development in their child.
Mayo Clinic Confirms Heart Benefits of Omega-3 Supplementation - March 11, 2008
According to a study printed in the March Mayo Clinic Proceedings, omega-3 supplementation reduces the risk of coronary artery disease. Two omega-3 fish oil fats, DHA and EPA, have long been known to have beneficial effects on the heart through lowering blood pressure and cholesterol, and reducing inflammation. This study, which included 32,000 participants, showed reductions in cardiovascular events by 19 to 45 percent, according to Dr. James O’Keefe, cardiologist at the Mid America Heart Institute in Kansas City, Mo.
Dr. O’Keefe suggests that people with coronary artery disease should be consuming 1 gram of omega-3 fish oil per day, and 500mg per day is advisable if you do not have coronary artery disease. And if you want to lower your triglycerides, he said "Patients with high triglyceride levels can benefit from treatment with 3 to 4 grams daily of [omega-3] DHA and EPA. Research shows that this dosage lowers triglyceride levels by 20 to 50 percent." Good news for people who want to protect their heart.
UCLA scientists figure out how DHA works to prevent Alzheimer’s Disease - March 4, 2008
A new study from UCLA’s Alzheimer’s Disease Research Center has found exactly how omega-3 DHA can deter Alzheimer’s disease. It has been known for some time now that regular supplementation with omega-3 fish oil can have a great preventative effect on people at risk for Alzheimer’s. Until now, knowing exactly why it worked was a mystery.
Omega-3 DHA being present near neurons in the brain can increase the synthesis of a specific protein, LR11. LR11 eliminates a certain type of plaque in the brain, whose buildup has been linked to development of Alzheimer’s disease. Alzheimer’s patients typically have very low levels of this protein, and high levels of plaque. As these plaques are very hard to get rid of in other ways, keeping a steady supply of omega-3 DHA in the brain appears to be a great preventative measure for Alzheimer’s disease.