First of all, what is fish oil for? The first study shows that fish oil has the following functions: lowering triglycerides, benefiting cardiovascular health and relieving inflammation! We often hear that relieving depression, relieving rheumatoid arthritis, helping to improve sports performance or helping to reduce fat are all unconfirmed and need to be investigated.
The full value of fish oil lies in two kinds of omega-3 fatty acids, EPA and DHA, which cannot be synthesized by human body, and must be ingested through food. There is also an ω-3 fatty acid in plants called ALAα- linolenic acid, which can be converted into EPA and DHA in human liver, but the proportion is very low, only about 15%.
If you want to supplement EPA and DHA, the most effective way is to eat meat and fish, such as sardines, bass, tuna and trout. In addition, fish, shrimp and shellfish are all included in food.
How much is appropriate to eat?
Experts suggest that women over the age of 14 should take 1. 1 g every day. Then 1.6 grams a day is enough for men over 4 years old. If you take fish oil supplements, you should calculate the dosage according to the label of the brand you eat. If you eat food, eating 200 to 300 grams of this seafood or meat a week is completely enough.
The side effects of fish oil are very slight, such as bad breath, heartburn, nausea, gastrointestinal discomfort or diarrhea, so taking it with meals can reduce these side effects.
Then the problem is coming. Is it effective for losing weight? Tell you clearly, if someone wants to sell fish oil, say that eating fish oil can help you reduce your stomach and help you lose weight. The fundamental purpose is to sell fish oil to you. Fish oil can't help you lose weight. The classification of fish oil in sports supplements belongs to class B, and class B is on the rise. The research proves that it may be effective, but more experiments are needed to verify it.
Some people may tell you to eat fish oil and take one before the final training. Well, what can I say? Fish oil doesn't nourish the brain.
What needs to be added later is that pregnant women and lactating mothers must pay attention to supplementing fish oil or eating fish with excessive mercury content. It is recommended to eat less large carnivorous fish and its fish oil products.
The above is the answer to the fish oil question. I hope I can help you. Xiao Fang loves to raise iron! Share your fitness knowledge every day to help you get in shape! If you can please like, pay attention to and forward, support the author to write more content, thank you!