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Omega 3: What, Why, How? 12L Nutrition

You’ve all heard various claims about fish oil in the media, online, and even from your coaches or your doctors. What you may not know is that fish oil-specifically Omega 3 Fatty Acids in the form of fish oil, is one of THE MOST studied supplements available on the market. Research from as far back as the 1980’s shows how this particular fat may play a vital role in decreasing cardiovascular disease, asthma, rheumatoid arthritis as well as many other inflammatory processes.

The Omega 3 Answers

Eat fatty fish at least 2 times per week (Salmon, sardines, tuna, mackerel, etc).If you choose to supplement: Find a brand that promotes a third-party verification of its products-ones that are certified by USP or BSCG are good choices. Liquid forms that require refrigeration may be more fresh and more easily digested than pill form. Look for supplements that are ONLY Omega 3, NOT Omega 3/6/9, as we already consume too much 6 and 9 in our diet; the idea is to balance that with Omega 3 supplements.

Most research has been based off of eating actual fish that is high in Omega 3’s or supplementing with pure Omega 3 at 1g to 4 grams of oil. The American Heart Association recommends 1g of DHA+EPA in the Omega 3 supplement if you have heart disease, and 2-4 g if you have high triglyceride levels. There is no verified recommended dosage of Omega 3 for healthy persons, so talk with your healthcare professional about what’s right for you.

There are very few negatives to taking fish oil. If you are on blood thinners, or anti-inflammatories (NSAIDs like Naproxen, Aleve, etc), you have a decreased ability to clot blood. Check with your healthcare professional before taking O3FA.

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Nutrition Coaches Emily and Erin can answer your questions and help you reach your food and wellness goals.