On the modern dietary supplements market, we can find not only supplements related strictly to bodybuilding and strength training. There are many interesting solutions that can also positively affect our overall health. One of them is omega-3 fatty acids, which are especially important for us because not everyone can just allow a large amount of them in their diet. In this article, I will briefly present what omega-3 acids are, where to find them and in which cases supplementation is particularly important.
Omega-3 acids, a few words to start with
On the subject of omega-3 acids, you will already find information on our blog. For this reason, I will just briefly present some interesting information on this topic.
There are various varieties of our supplement. The most known are:
- ALA (alpha-linolenic acid)
- EPA (eicosapentaenoic acid)
- DHA (docosahexaenoic acid)
Together with omega-6, belong to the type of polyunsaturated fatty acids (PUFAs).
ALA is considered to be "essential fatty acid that must be delivered with food”. ALA can be transformed into EPA and later DHA. This is mainly in our liver. However, the conversion rate is very limited and that’s why taking the above-mentioned fatty acids in the form of food/supplement can be a very good solution!
Being aware of what omega-3 is, let's get to how to get these!
Omega-3 acids, how to increase their intake?
In terms of alpha-linolenic acid, we can find it in many plants
- linseed
- soy
- rapeseed oil
- chia seeds
- walnuts
Of course, omega-3 is mainly associated with fishes. Here it is worth to look closely at it because fishes are not equal. The most important fishes in terms of Omega 3 content are:
- mackerel
- salmon
- tuna
- sardines
- herring
They are the fish best known for their high content of omega-3 fatty acids. However, by the way, they are of course also quite greasy. On the other hand, we also have cod and perch, which have less alpha-linolenic acid, which makes them less greasy.
Beef is very interesting. It usually has a very low level of omega-3 ... unless the cow was fed strictly with grass! Of course, no one will be asking for the diet of a given cow in the meat, also this information should be taken as a mere curiosity.
Omega-3 - when to take?
Omega-3 fatty acids can positively affect us, especially when we have such health problems as:
- cardiovascular diseases
- cancer (prophylactic actions of omega 3)
- dementia and problems with cognitive function
- rheumatoid arthritis
There are also studies that indicate that omega-3 supplementation may improve muscle growth. However, for now, it is not entirely certain because more studies are needed - one of the tests strongly indicates that this supplement can affect older people because it affects the anabolic resistance that just it is due to ageing.
Summary
Supplementation with omega-3 acids is mainly associated with pro-health effects. However, there is also a chance of a positive effect on the effect of training by affecting the increase in muscle mass. We have to wait for more research on this topic!
