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What are omega 3s? Why is taking omega 3 supplements important? How can omega 3s help you burn more fat? How to take them properly? Nutrimuscle guides you in this article.
What are omega 3?
Omega 3s are part of the essential fatty acid family. This means that they cannot be synthesized by our body and must therefore be provided through diet or supplementation.
There are three main types of omega 3:
Alpha-linolenic acid or ALA is an essential fatty acid that is generally found in plants such as nuts, flax or rapeseed oils… ALA is considered essential and must therefore be provided by a good diet.
The other two types of omega 3 are called EPA for "eicosapentaenoic acid" and DHA for docosahexaenoic acid. These fatty acids are found in fish such as salmon, mackerel and tuna. EPA and DHA contribute to the good health of the brain, the nervous system and reduce the risks of cardiovascular diseases.
The balance of omega 3 and omega 6
Ideally, a healthy diet should respect a balance of 5 omega 6 to 1 omega 3. However, our modern diet often generates an imbalance between these two essential fatty acids, with a ratio of 16 omega 6 to 1 omega 3. To restore the balance and maximize the health benefits of omega 3, you must therefore adapt your diet and/or take food supplements.
The beneficial effects of omega 3 on health
Omega 3s surprise with their many effects on health, these essential fatty acids:
- Contribute to healthy cardiovascular function by reducing the risk of heart disease, lowering blood triglyceride levels, lowering blood pressure and improving blood circulation.
- Contribute to the proper functioning of the brain. Studies have shown that a deficiency in DHA can promote the appearance of memory problems.
- Protect nerve cells thanks to their anti-inflammatory effects.
- Helps fight depression. Studies have shown that depressed patients have omega 3 deficiencies.
- Participate in the proper development of the retina.
The beneficial effects of omega 3 for bodybuilding
Omega 3, in addition to their health benefits , also have very interesting virtues for athletes. In fact, they:
- Stimulate anabolism by activating the mTOR enzyme, responsible for muscle gain.
- Limit the appearance of muscle aches and promote recovery after exercise.
How can omega 3 help you lose fat?
Omega 3, through different mechanisms of action, can help you burn more fat and optimize the results of a healthy diet and regular exercise.
In fact, they have a thermogenic effect and will therefore increase the burning of your fats by raising your body temperature and help eliminate the fat that settles around your waist. They also help eliminate excess pounds during a low-calorie diet.
Omega-3s can help you better control your appetite by increasing your body's secretion of an appetite-suppressing hormone called leptin.
Omega 3 therefore makes it easier for you to follow a low-calorie diet.
How to use omega 3 properly
To improve the assimilation of omega 3, take them with meals containing fats. Ideally, spread your doses of omega 3 over the day. Indeed, spreading the doses of omega 3 over the day is better for your digestive system and also better for taking full advantage of their cardiovascular benefits. Thus, omega 3 will help your heart beat more regularly throughout the day.
Regarding doses, we recommend taking 2 to 4 g of omega 3 daily.
