Fish Oil (Omega-3)

Jeroen van Duijn

What is fish oil?”
Fish oil is a source of the Omega-3 fatty acids EPA and DHA. These fatty acids have numerous, documented health benefits. It’s a long list, but most important is that it reduces inflammation and improves your blood flow and immune system. Improved blood flow and reduced inflammation are important for athletes, because this enables you to train harder and recover faster. How about that for #GAINZ!

“How much fish oil should I take?”
Omega-3, 6 and 9 are different types of omega fatty-acids. Omega-6 is pro-inflammatory, the opposite of omega-3, which is anti-inflammatory. A diet with a lot of omega-6 and not much omega-3 will increase inflammation. Omega-3 and omega-6 should be in balance with a ratio of roughly 1:1. With our Western Diet it’s more like 30:1. So far for Yin and Yang.

Most people consume so much omega-6 fatty acids through their regular food that the recommended dosage on most cheaper bottles of fish oil wouldn’t make much of a difference for their health.

Some bottles say things like “1000mg Fish oil.” That looks like a lot, but doesn’t really tell you much. What matters more is the amount of EPA and DHA.

“Fish oil or EPA and DHA? ”
As mentioned, what you should be looking for in a good quality fish oil is the total amount of EPA and DHA. Most quality fish oil will have a total of about 600 mg. That’s pretty good.
I’ve seen cheaper fish oils from Etos and Kruidvat that has less than 200 mg total . That’s pretty poor. These low quality fish oils can also cause nasty ‘fish burps’ more often. Some brands don’t even mention EPA and DHA on their bottles. That should tell you enough about their quality.

For example, at Kruidvat you can buy a bottle of 60 fish oil capsules for only €5,99. Their recommended intake per day is 2 capsules, a total of 2000 mg. This contains 360 mg EPA and 240 mg DHA. Looks like much?

The fish oil we sell at CrossFit Leiden is from CROSSVITAMINS. Each 200 ml bottle costs €34,95 and gives you 40 high quality servings. One tablespoon, about 5 ml, of CROSSVITAMINS’ liquid fish oil contains 673 mg EPA and 462,5 mg DHA.

Another reason we sell CROSSVITAMINS’ liquid fish oil, instead of capsules, is about the absorption.  Logically speaking, liquid fish oil will absorb faster into your system than capsules.

If you want to experience these health benefits for yourself, I highly recommend you to buy one (or more) of the CROSSVITAMINS fish oil bottles at our shop.

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