Fish oil for weight gain instructions for use

Does fish oil help you gain weight?

Fish oil is a substance familiar to everyone since childhood.
In the distant past, mothers and grandmothers forced their children to take this drug, justifying it with significant benefits for the human body. Indeed, fish oil is rich in vitamins, minerals and trace elements that everyone needs. In addition, this substance is an integral component of the diet of many athletes. Fish oil is believed to help with weight gain, among other effects. Therefore, many are interested in the question of whether it is advisable to use fish oil to increase muscle mass. You will learn about whether it is possible to recover from the systematic use of this substance in this article.

Historical reference

The healing properties of fish oil were first discovered several centuries ago thanks to the efforts of the pharmacist scientist Peter Miller. He drew attention to the fact that Norwegians, despite the harsh climate of the country in which they live, get sick very little. When researching the reasons for this, he discovered that Norwegians consume large quantities of fatty fish.

After this discovery, Peter Miller began to isolate oil from fish liver and sell it in his pharmacy. The substance later spread and became known throughout the world.

Composition and properties of organic matter

Fish oil is a thick, yellow or reddish liquid. It has a consistency similar to fatty oil and has a fishy smell and taste. In pharmacies, this substance is sold in sealed capsules.

As for the composition of fat, it includes vitamins A and D, as well as fatty acids (primarily Omega-3). Thanks to these components, this substance is able to have a number of positive effects on the human body. It can normalize the functioning of the heart and blood vessels, lower pressure in the arteries, minimize the risk of diseases such as heart attacks and strokes, strengthen bones, teeth and nails, improve hair condition, stabilize the emotional background, positively affect the course of metabolic processes, increase brain activity brain and activate the body as a whole.

It is also important to note that fish oil is a fairly high-calorie product: per 100 grams there are 902 kilocalories. That is why many people wonder whether this substance makes them fat.

Contraindications

Despite a number of beneficial qualities that have a positive effect on the human body, consuming fish oil can also cause negative consequences. Thus, the use of the substance is contraindicated for people suffering from disorders of the thyroid gland, urinary and gall bladders and kidneys. In addition, it is important to be aware of possible individual intolerances and allergies. Therefore, before you start regularly consuming fish oil, you should consult a qualified physician.

In addition, you should remember that you should not overuse fish oil. If there is an excess of it in the human body, negative consequences such as disorders in the gastrointestinal tract (for example, nausea) may occur. This is also evidenced by consumer reviews.

In what form is it produced?

Traditionally, fish oil is available in two pharmacological forms:

Both the fish itself and its organs (for example, liver) can be used to make the drug. Information about the raw materials must be indicated on the packaging and in the instructions. It is important to pay attention to the color of the substance - it should be transparent and uniform. Foreign components (for example, suspensions), as well as darkening and brown spots indicate poor quality of the product. It is also advisable to make sure that the seller has the necessary licenses and quality certificates so as not to purchase a counterfeit product.

How to take it correctly?

In order to experience all the positive effects of a substance on your body, you must adhere to certain rules for its use. It is recommended to take fish oil after meals with plenty of purified water. It is important to remember that fish oil should not be taken on an empty stomach. Before using it internally, you must eat. Failure to comply with this rule can lead to diseases of the digestive system.

The maximum permitted dose for use per day is 6 grams. However, this amount should be divided into several doses (ideally, 2). If you plan to consume fish oil, which is sold in capsules in pharmacies, then it turns out that you will need to drink 2-3 tablets at one time.

Thus, we can be convinced that fish oil is a universal substance that has a positive effect on the human body as a whole. It also helps increase muscle mass, which is especially important for professional athletes.

However, before consuming fish oil, it is important to consult a doctor and familiarize yourself with the rules of its use and contraindications. Make sure that you are not individually intolerant to this substance, only then start taking it.

You will learn whether fish oil helps you gain weight in the following video.

Is it possible to gain weight from fish oil?

Useful properties of fish oil and its composition:

• Fish oil contains vitamin A, without which human skin cannot recover quickly. Vitamin A is also needed for vision.
• Vitamin D takes part in the synthesis of calcium; a lack of this vitamin leads to brittle bones and improper formation of the skeleton. Children who suffer from vitamin D deficiency are more likely to suffer from rickets, and adults develop seizures.
• The most important component of fish oil is polyunsaturated fatty acid Omega 3. Regular consumption of this acid helps reduce cholesterol, which strengthens the walls of blood vessels. The human body cannot synthesize acid on its own, so it is necessary to take additional Omega 3.

Additional intake of vitamins A and D is especially important for residents of areas remote from the sea with short daylight hours. The best thing is to include fish oil in your daily menu.

Find out more about Fish Oil here.

What is Omega-3

Omega-3 is an unsaturated acid that is not produced in the human body.
Accordingly, its concentration must be maintained by taking special vitamins, the most popular of which is Fish oil. Its use in bodybuilding has a positive effect on the strength and endurance of the athlete. The lack of the described acid significantly reduces the effectiveness of his training.

Is it possible to gain weight by taking fish oil regularly?

Myths that fish oil can make you fat are not confirmed. If you do not consume it in large quantities, you are unlikely to gain weight.

But if you arrange a fish day or days for yourself, and eat a lot of fatty fish as the main dish, then it is quite possible to gain weight. And the matter will no longer be in fish oil, but in the caloric content of food.

Example: calorie content of cod is 613 kcal. And the calorie content of fried cod is already 800 kcal per 100 grams. If you eat even 200 grams of fried cod, you can increase your daily calorie intake by 1600 kcal. But besides fish, a lot more will be eaten. Therefore, by getting enough fish oil from food, you can significantly increase your total daily calorie intake.

TOP 5 sports supplements with fish oil

The most common form of release is capsules, which do not have an unpleasant taste or odor and are convenient for transportation and use. Liquid fish oil is practically not used in sports to gain muscle mass. The main difficulty is to choose the manufacturer and the required dosage.

To compile a list of leaders among dietary supplements and sports nutrition with fish oil, an analysis of customer ratings on the iHerb.com website was carried out: the supplements with the most positive reviews were included in our TOP 5.

#1 Sports Research - Antarctic Krill Oil, 1000 mg

Sports Research, Antarctic Krill Oil, 1,000 mg, 60 Liquid Softgels

from 2,321 ₽

1 portion 34.26 rub. - 1000 mg (1 capsule).

• Country: USA.
• Quantity per package – 60 capsules.

The food supplement consists of gelatin capsules with liquid contents made from environmentally friendly raw materials. Omega-3 fatty acids bound to phospholipids are highly bioavailable: quickly absorbed, recognized and utilized by the body. Astaxanthin, which is part of the composition, functions as a powerful antioxidant - it is needed to protect cell membranes from damage by free radicals.

Pros:

• the presence of an antioxidant in the composition;
• single dose.

Minuses:

• relatively low concentration of Omega-3 acids (230 mg);
• Possible loosening of stools.

#2 Sports Research - Omega-3, Triple Strength, 1250 mg

Sports Research, Omega-3 Fish Oil, Triple Strength, Triglyceride Form, 1250 mg, 180 Softgels

★★★★☆

from 3,229 ₽

1 serving 14.64 rub. — 1250 mg (1 capsule).

• Country: USA.
• Quantity per package – 30 or 180 capsules.

One soft capsule contains Omega acids equivalent to three capsules of regular fish oil. Certified sports nutrition is made from wild Alaskan pollock, sustainably caught in cold waters. The composition includes fats in the form of triglycerides, which ensures maximum digestibility.

Pros:

• high concentration of Omega-3 (1037 mg);
• tangible result;
• 1 dose per day is enough.

No. 3 Optimum Nutrition, Enteric Fish Oil, 1000 mg

Optimum Nutrition, Enteric Fish Oil, 200 Softgels

★★★★★

from 1,200 ₽

1 serving 5.14 rub. - 1000 mg (1 capsule).

• Country: USA.
• Quantity per package – 100 or 200 capsules.

Fish oil, obtained from sea fish (anchovy, mackerel, sardine), is enclosed in a shell that dissolves only in the intestines, eliminating a possible unpleasant aftertaste or belching.

Pros:

• pleasant smell of vanilla;
• capsules are easy to swallow;
• lack of fishy aftertaste;
• affordable price.

Minuses:

• take up to 3 times a day.

№4 Muscletech, Essential Series, Platinum 100% Omega Fish Oil

Muscletech, Essential Series, Platinum 100% Omega Fish Oil, 100 Soft Gels

★★★★☆

from 627 ₽

1 serving 7.25 rub. - 1000 mg (1 capsule).

• Country: USA.
• Quantity per package – 100 capsules.

Enteric capsules contain filtered fish oil obtained from anchovies. The brand is the number one selling bodybuilding supplement in America.

Pros:

• easy to swallow;
• lack of fishy aftertaste;
• A single dose is recommended.

Minuses:

• The capsules have a fishy odor.

#5 ALLMAX Nutrition, Omega-3 Fish Oil, Ultra-Pure Fish Oil from Cold Water Fish

ALLMAX Nutrition, Omega-3 Fish Oil, Ultra Pure Cold Water Fish Oil, 180 Softgels

★★★★☆

from 1,271 ₽

1 serving 6.25 rub. - 1000 mg (1 capsule).

• Country: USA.
• Quantity per package – 180 capsules.

Fish oil from anchovies and sardines is distilled at the molecular level and tested for cadmium, arsenic and mercury. The supplement, which is a source of essential fatty acids, is available in the form of soft tablets that are easy to swallow.

Pros:

• convenient capsule form.

Minuses:

• a fishy taste may remain;
• three times.

Is it possible to gain weight from pharmaceutical fish oil?

Capsule medications cannot cause obesity in any way.
On the contrary, scientists and nutritionists claim that Omega 3 and Omega 6 in their composition are useful for losing weight. With the help of these acids, lipid metabolism is accelerated, which leads to rapid and proper weight loss. The calorie content of one capsule is only 20 kcal. Taking even five pieces a day (which is already too much) will add only 100 kcal to your daily diet. But since one capsule is enough to replenish vitamins and polyunsaturated fatty acids, weight cannot be gained.

Dietitians strongly advise their patients to use a capsule drug for weight loss in combination with feasible physical activity.

Regular use of capsules has a beneficial effect not only on vision, skin and the cardiovascular system, but also on mood. With a lack of Omega 3 and Omega 6, the serotonin content drops, which leads to depression. You can get rid of depression and improve your vitality by taking medications with a high content of vitamins and fatty acids, which are contained in capsules.

In addition, fatty acids are antioxidants that help fight cancer cells. Lack of Omega 3 and Omega 6 provokes cell degeneration and mutation.

You cannot gain weight from the drug unless you abuse it. But improving your health and even losing weight is quite possible.

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Foods that will help you gain weight Switch to high-calorie foods. Animal fats, proteins and carbohydrates, vitamins and microelements - now these are the indicators that should interest you when purchasing food. I’ll tell you about the healthiest foods for you, the consumption of which in normal quantities will help you gain weight every day.

Bananas have a positive effect on weight gain. You can eat at least 2-3 bananas a day. Avocado.

Lean red meat. Beef steak contains a lot of protein, and in addition, the meat (especially not cooked) has a lot of iron. Meat should be on your table every day (sometimes meat can be replaced with fish and poultry dishes). In addition to beef, lamb and lean pork will show good effectiveness (however, you can, in principle, do without pork). Peanut butter. Adding high-calorie natural peanut butter to prepared dishes speeds up the process of weight gain. Peanut butter contains proteins, fats, and carbohydrates.

Focus on foods rich in calories and avoid low-fat foods (as well as low-calorie substitutes). In general, it is advisable to buy products from farmers and other agricultural producers. This approach reduces the risk of purchasing low-quality food products. Be sure to include high-calorie nuts, dairy products (cheese, sour cream), meat and fish in your diet. Increase the Number of Meals Regardless of why you decide to gain weight, you must understand that you will now have to eat much more. And in order not to cause any harm to health, it is recommended to increase the number of meals (thus reducing the single amount of food consumed).

And I tried drinking brewer’s yeast. My appetite is brutal, but I gained a couple of kilos in total, but my nails and hair are cool. The surest way to gain weight is to eat more flour and sweets. And have a hearty breakfast in the morning. And I weigh 37 kg with 158 in stores, I shop in the children's department, although I am already 21 years old, but my grandmother read a recipe on how to gain weight. I lived with her for a month in the summer and I gained several kilos, although before that I couldn’t gain weight.

I’m 14 years old, weight 40 kg, height 164, my classmates weigh 48 kg, and my breasts are size 3, but my bones stick out, I don’t have a butt at all, they even call me flat, I’m very offended. And the main thing is that I eat well, but no fat appears, everyone tells me, probably don’t eat anything at all, my mother doesn’t feed me, I’ve already heard this a hundred times! Clothes, oh, this has always been difficult, you can’t find anything for me at all! I really need advice on how to gain weight, at least a couple of kilos, otherwise it won’t work at all!

Proper nutrition, and not eating any slag like pies and cakes. Eat often and not in huge portions, otherwise there will only be a clogging of the stomach and not the result. Fermented milk products every day - cottage cheese, kefir, yogurt, sour cream, etc. to your taste, fruits - bananas are best, vegetables, do not skip breakfast. preferably porridge with milk + tea, loaf with butter.

One tablespoon of peanut butter contains over 100 calories and 4 grams of protein. In addition, peanut butter is high in folic acid, magnesium, vitamin E and vitamin B3. Dairy products. Buy natural dairy products - milk, cheeses, cottage cheese, sour cream. However, you should not buy low-fat dairy products; they have no benefit. Pay special attention to cheeses. Bananas.

And my recipe is this: make a mixture of dark chocolate, green apple and fat and spread it on bread several times a day. It’s delicious and you’ll get better. Hello, fat people!

Porridge with rolled oats milk in the morning is the first step to quickly achieving results. Whole grain wheat bread. Eating a lot of ordinary wheat bread is not entirely healthy, but if this bread is made from whole grain flour, then there will be no harm from it. Olive oil. Nothing beats the taste of a salad dressed with delicious and healthy olive oil.

The most effective, from the point of view of rapid weight gain, will be six meals a day. It is imperative that the three main meals include protein (preferably meat, poultry or fish), fats and carbohydrates. If your stomach copes well with such a diet, you can add high-calorie foods (sour cream, cheeses, etc.) to intermediate meals. Engage in gaining muscle mass In parallel with increasing the amount of food in your diet, it is recommended to engage in sports exercises that stimulate rapid muscle mass gain. According to experts, training on simulators is effective. You can exercise three to four times a week.

In addition to its positive effect on the functioning of the cardiovascular system, this fruit is a valuable source of potassium, folic acid and vitamin E. Avocado is best added to salads. Hercules. Very helpful.

I am 20 years old, weight 53 kg, height 1.70 m. I have three children, I want to gain another 16 kg, help! Hello, my name is Margarita, I’m 19 years old, weight 160, height 43, very thin. I don’t know what to do, I eat everything but I can’t gain weight. help me please.

Chicken meat is well and quickly digested. Think less and worry less, and don’t focus on being thin, otherwise you’ll end up with depression, which is also not easy to get rid of. Fir-trees, I, too, with a height of 170, weigh 45 kg... And for some reason I don’t want to die. I won’t say that I’m really plump, but I’m not skinny either. It can be worse... I’m 45 kg, which is a dead point, now I’ve barely recovered to 50. And I’ve been getting to this point for almost half a year..

How to gain weight quickly, the basic principles of weight gain For most people, thinness is associated with beauty and, first of all, they are concerned with the question of not how to gain weight, but how to get rid of it. However, a variety of situations happen in life that can negatively affect a person’s health, including causing sudden weight loss.

Nuts. Nuts are a great snack for weight gain. Nuts can be added to cooked dishes, or simply snacked on between meals. Potato.

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In addition, the need to quickly gain weight can be acute for athletes (especially in sports where there is a division of athletes into weight categories - for example, in boxing). In this article we will look at the basic mechanisms that must be used for rapid and absolutely safe weight gain. Only healthy products Review your grocery set. Your diet should contain only healthy foods. No store-bought semi-finished products (dumplings, salads, cutlets, etc.), all products must be purchased independently, since only purchasing the product yourself will allow you to be completely confident in its quality. It is recommended to refuse to eat in canteens, restaurants and cafes, since dishes from catering organizations are rarely prepared from products that can be called healthy and of high quality.

Hi all. I’m 22 years old, my weight is 38 kg, my height is about 155 cm. I don’t have that much of a complex about my thinness, but my relatives and husband also bothered me with the question: “When will you get fat?” I tried to quit smoking but it doesn’t work because I live with a smoking mother-in-law, a smoking father-in-law and a husband. tell me how to gain weight. There are so many advisers, it’s sickening! And such advisers who don’t see this as a problem at all, for whom everything is ok! Only those who have gone through all this and know from their own example the depth of the problem should give advice! And not just any bullshit with the words: “Eat more.”

Be sure to contact the services of a professional trainer-consultant so that he can develop an individual training program for you and fully describe all the necessary exercises. Stimulate your appetite Try to maintain your appetite at the proper level. Half an hour walks in the fresh air before meals are very good for stimulating appetite. If possible, add pepper and other spices to your dishes; this will definitely improve your appetite. And don’t forget to drink plenty of fluids, especially clean water. However, you should not drink within an hour before meals, so as not to fill your stomach with liquid and thus reduce your appetite.

If a person wants to lose weight, then first of all he refuses potatoes. On the contrary, you need to include various potato dishes in your diet. Author: Stanislav Antonov More on the topic: I’m 22 years old, height 180, weight 75. Before the army, my weight was 65. It’s all very simple - in the morning, do push-ups and pump up your abs, after exercise, breakfast, porridge, eggs or yogurt, it’s good if you grab it all together .for lunch, soup, pasta or porridge with meat, for dinner, potatoes with fish or porridge with meat, a bun with butter, and an hour later go to the horizontal bar to work out or do push-ups. Sleep for at least 8 hours. Help, I can’t eat at all, they say to gain weight you need to eat more, but I can’t. What should I do huh? Hello, my name is Elena, I’m 22 years old, height 1m56cm, at this height I weigh 40kg, I want to know how to gain weight without pills and harm to health, sometimes I gain 2-3kg and then they disappear for a long time, they don’t last in our city for a long time, there are no doctors for this specialty no one can solve the problem in Yekaterinburg, it’s expensive, everyone says QUIT SMOKING. Well, I quit...well, I started eating more (at least 4 times a day, on an alarm!!))..well, I started moving less. and why? I quit smoking for half a year, it was enough for me, I started to get more nervous, and started again. Go to the doctors, and what will they say? They’ll give you a diet, no doubt, they’ll force you to get checked, etc. and I understand that it’s all genes. I can’t come to terms with it myself (even though I’m thin but very beautiful, I started taking proteins.. let’s see what happens

From the history of the discovery and use of fish oil

The healing properties of this product were discovered in Norway more than a century ago. Its inhabitants, despite the harsh climate, had endurance and suffered little illness.

Inquisitive researchers began to look for the reason for their good health in their diet; they discovered that Norwegians eat fatty fish almost every day and do not gain much weight.

Based on this insight, pharmacist Peter Miller began to isolate oil from cod (salmon) and sell it as a food additive. Soon the benefits of fish oil became known in other countries.

In the era of industrialization and pharmacological discoveries (in the 20th century), this valuable product was practically forgotten, replacing it with synthetic analogues. However, science has returned to its study, since many studies have proven that natural and natural medicines are no less effective than artificial ones and, in addition, have a minimum of adverse reactions, i.e. practically safe for the body.

Modern medicine recognizes the beneficial properties of fish oil and widely uses it in practice. This product is especially valued for its unique amino acids - omega 3; when taken inside, these substances help strengthen the cardiovascular, nervous, and immune systems, and the drug also accelerates metabolic processes in the body, so the opinion that fish oil makes you fat is wrong, it is based on everyday reasoning without taking into account the true properties of this product.

Effect on muscle mass

Fish oil can and should be used to gain weight. In part, it can be compared with proteins or anabolic steroids. If they increase protein concentration, then fish oil affects the rate of its synthesis. That is why taking it allows you to quickly increase body muscle mass.

According to the results of many years of research, the benefits of the described supplement in sports are due to the fact that it reduces the concentration of hormones responsible for stress, which destroy muscles and lead to sudden weight loss.

While an ordinary person who maintains a healthy lifestyle can do without the additional use of various dietary supplements, professional athletes cannot. The benefits of fish oil for gaining muscle mass are enormous.

Calorie content

There are 902 calories in 100 grams of this product and it is 100% fat. Apparently this is the basis for the conclusion that you can gain a lot of weight from fish oil. Of course, this is true if you consume all 100 grams of the product per day, which is half a glass! It is unlikely that anyone can drink such an amount of fat and it is dangerous to health in large quantities.

The dose of this drug for an adult is 1 tbsp. or 1-2 capsules containing 500 mg of oily solution.

Thus, if you take the product according to the instructions, it will help you “lose” kilograms, and not gain them, that is, gain weight.

Lifestyle changes to make

In order for taking fish oil for weight loss to be as effective as possible, it is necessary to make certain changes in your lifestyle and diet. If you simply take a supplement, but also eat erratically and exercise little, you will not be able to lose weight. All the most positive reviews from those who have lost weight are always associated with the addition of the drug to a complex of proper nutrition and a healthy lifestyle.

• Eat five different types of vegetables five times a day.
• Eat three different types of fruits twice a day.
• For best results, take dietary supplements at the times above.
• Eat a variety of oily fish every day, at least once a day.
• Consuming lean protein from other sources will provide your body with a variety of amino acids.
• Consume other healthy fats, they are found in nuts, ghee and olive oil, etc.
• Avoid overeating.
• Avoid alcohol. (He calls names and constantly makes bad jokes.)
• Avoid fast food and deep-fried dishes.
• Check your body fat percentage every month.
• Check your weight every two weeks, take photos and compare.
• Exercise regularly. Do a mixture of cardio, intense interval training and strength training.
• Practice meditation.
• Always try to find 10 minutes to sit in silence.
• Play outdoor games, interact with people, teach underprivileged children at a local school, spend time with family, friends or your pet.
• Turn off your mobile phone, laptop, TV, Xbox, etc. and read a book before bed.
• Sleep 7-8 hours.

Fish oil is an excellent weight loss supplement and a great source of dietary fats that will help you remove those extra inches from your waist. However, losing weight with fish oil requires switching to a healthy diet and regular exercise, this will significantly speed up the process. Consult your doctor or nutritionist and start losing weight with fish oil. Good luck!

How the drug works

Fish oil accelerates metabolism (triggers the mechanism of accelerated calorie burning), that is, it activates all biochemical processes in the body.

Do Fish Oil Make You Fat? No, on the contrary, by taking it systematically and playing sports, people can lose weight rather than gain weight.

This remedy promotes the absorption of necessary elements and the removal of waste, it reduces the level of “bad” cholesterol in the body, as if “cleaning” blood vessels, thereby preventing the accumulation and deposition of harmful substances in tissues.

Weight loss is also achieved by the fact that when taking a minimum amount of Fish Oil, the human brain receives a signal of saturation, so the feeling of hunger is blocked for a long period of time, and people stop snacking on sweet foods and flour products, which indirectly helps to reduce body weight.

Health Benefits

As already mentioned, fish oil has many benefits for the athlete.

Main advantages:

• Increased level of protein synthesis. Fish oil significantly increases the body's ability to synthesize protein, which, in turn, increases the rate of muscle mass growth. According to publicly available research results, the effect can be increased by 25-30 percent when taking fat and protein at the same time.
• Fish oil increases the body's ability to absorb insulin. This leads to loss of fat mass, therefore, to weight loss.
• Acceleration of metabolism.
• Supports bone tissue – Fish oil strengthens bone tissue and prevents the development of osteoporosis.
• Acceleration of somatotropin (growth hormone) synthesis.
• A decrease in the level of the substance triglyceride (it is responsible for the accumulation of fat mass).
• Acceleration of the process of processing vitamins by cells.
• Reducing the rate of protein breakdown - omega-3 acid not only accelerates its synthesis, but also slows down the destruction process, which again has a positive effect on muscle mass.

Release forms

Fish oil is produced:

For their production, liver or meat of cod and salmon are used. The instructions must indicate the source from which the medicine was obtained.

The consumer can determine the quality of the preparations by color and consistency. Foreign suspensions indicate a spoiled product; brown or white color of the oil (capsules) “indicates” a high content of harmful substances in the medicine.

People who believe that fish oil capsules will help them gain weight should know about modern technologies for their production. Advanced pharmacological societies strive to release the drug after deep purification, with a high content of omega-3 (50-60%), and this form of the product is very suitable for people who want to “lose” weight.

What to look for when choosing fish oil?

As you already know, one of the first things you need to pay attention to when choosing fish oil is its form.

Then you need to look at the amount of DHA and EPA in one serving.

Low-quality fish oil supplements may contain as little as 150-200 mg of DHA and EPA per serving, which means you'll need to take a whole handful of pills every day to get enough omega-3s.

It's not just the price that's an issue - you'll need to ingest 10 to 15 grams of fat per day.

Contaminants in additives are another important factor you need to consider. There are many man-made chemicals that accumulate in the environment and in the body.

They are known as persistent organic pollutants (POPs). They are found in a variety of products, from pesticides to pharmaceuticals and industrial chemicals. Because POPs are resistant to degradation in environmental conditions, they move through soil, plants, water and the atmosphere and are able to travel long distances.

Large amounts of POPs can accumulate in oils and fats. Therefore, they can enter the body through food, medicine, water and air and be stored in fatty tissues.

This is a major concern because many of these chemicals are known to increase the risk of various types of diseases, including type 2 diabetes, cancer and obesity. They can also disrupt the reproductive, central nervous and immune systems.

Nowadays, we cannot completely avoid exposure to these chemicals, but we can take simple steps to minimize it, such as:

• consumption of organic products;

• limiting the consumption of canned food;

• drinking filtered water;

• using natural cleansers instead of chemical ones.

We also need to be careful about the fish and fish oils we consume.

Due to a process known as biomagnification, large predatory fish contain much more pollutants in their bodies than smaller, non-predatory fish.

That's why the National Institute of Environmental Health recommends avoiding certain fish, such as king mackerel, swordfish, bigeye and yellowfin tuna, and limiting consumption of sea bass and white tuna. It is recommended to select fish with much lower levels of pollutants. These are, for example, cod and flounder.

Scientists also say that farmed fish tend to contain more toxic substances than wild fish, mainly due to the presence of chemicals in the fishmeal used to feed and raise the fish.

If you want to choose a product that does not contain high levels of toxins and contaminants, you need to know two things:

1. The type of fish from which the fat was extracted.

Research shows that small, cold-water, non-predatory fish such as anchovy, sardine and some types of mackerel are the purest sources of omega-3.10

2. How the fat was processed.

As mentioned earlier, natural triglyceride fat may contain higher levels of contaminants than ethyl ester and interesterified triglycerides.

Therefore, the ideal fish oil supplement should be produced from fish with low toxicity in the form of interesterified triglycerides. These products are free of contaminants and toxins and are high in DHA and EPA per serving.

Effectiveness studies

In order to test in practice whether fish oil in capsules or oil makes you fat, American doctors (from the University of Illinois in Chicago) conducted an experiment in the late 90s.

In one group, obese people drank fish oil for three months, while in the other they did not. As a result, it was recorded that volunteers taking the drug “lost” extra pounds (especially in the hips and abdomen), and in patients of the second group, the weight did not change or slightly increased, i.e. they got better.

Based on the data obtained, scientists stated that fish oil activates enzymes that help the body fight fat deposits and, when combined with moderate physical activity (gymnastics, swimming, walking), contribute to a smooth process of losing weight.