Bigmurph6
Banned
Fish Oil (EPA/DHA)
syn. eicosapentaenoic acid/docosahexaenoic acid
PERFORMANCE VALIDATION SCORES
Combined 7
Clinical Support Rating 3
Empirical Evidence Rating 4
Description
Fish oil supplements are generally provided as a rich source of the omega-3 polyunsaturated fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega 3 fatty acids are important to human nutrition, and cannot be synthesized by the
body. As such, they are regarded as essential dietary nutrients. The consumption of small amounts of these essential fatty acids is necessary for many biological
functions including human growth and development, cell membrane functioning, nutrient metabolism, nervous system functioning, vision, memory, and cognition
… In sports nutrition, fish oil supplements are widely used for their potential benefits on
metabolism and overall health.
Fish oil supplementation has several well-supported have been shown to lower triglyceride levels. In health beneficial effects. To begin with. EPA/DHA fact, there is a prescription drug form of EPA and.DHA (Lovaza. GlaxoSmithKline) for treating high serum cholesterol levels, improve vascular reactiv-triglyceride levels. These fatty acids may also reduce and endothelial function, and have antiarrhythmic activities.
Studies show that regular supplementation of EPA and DHA helps protect the cardiovascular system, substantially reducing the risk of sudden cardiac death.
EPA and DHA have also been shown to possess anti-inflammatory activities.- and may help treat inflammatory diseases such a
arthritis and asthma. Some studies also sugges
EPA and DHA may improve mood and memory,
and prevent protein catabolism in certain diseased states. Eicosapentaenoic acid and docosahexaenoic acid also have some effects on metabolism that may be of benefit to exercising individuals. For starters, omega-3
fatty acid supplementation inhibits several enzymes involved in lipogenesis (fat deposition). They are also important to the oxidation of fatty acids for energy. This may help improve body composition, atleast by reducing fat retention. Omega-3 fatty acids may also increase the activity of antioxidant enzymes. This can help to clear free radicals, which may damage cells and potentially even contribute to muscle fatigue. EPA and DHA also have vasodilatory
effects, which can increase blood flow and nutrient delivery to the muscles. They may also help maintain exercise functionality by reducing muscle soreness following intense training.
Thus far, studies with exercising adults generally do not support direct ergogenic effects with fish oil supplementation. They do suggest, however, that EPA and DHA may improve cardiovascular fitness subsequent to exercise. This may allow the athlete to maintain a lower heart rate while performing endurance activities at near maximal oxygen consumption. The anti-inflammatory effects of EPA and DHA may also
help protect against exercise-induced bronchoconstriction. This sometimes occurs in elite and high level non-asthmatic athletes, possibly due to the regular dehydration of the airways during intense exertion
Fish oil supplements do not appear to have
muscle-building (anabolic) effects in healthy individuals.
Promoted Benefits
Fish oil is promoted to improve body composition
and exercise performance.
Clinical Studies
Fish oil has been shown in human placebo-controlled studies to improve a metabolic marker (heart rate during endurance performance) linked to positive changes in performance. It has a Clinical Support Rating of 3 (3/5).
One placebo-controlled study examined the effects of fish oil on endurance exercise performance in a group of trained elite cyclists. Subjects took 8 grams of fish oil per day for eight weeks. Each 1-gram fish oil capsule contained 325 mg of DHA and 65 mg of EPA.
The use of fish oil did not produce positive changes in peak oxygen consumption, peak workload, ventilatory threshold, blood lactate concentrations, or time to fatigue compared to placebo in elite athletes. While there was no direct ergogenic effect noticed, subjects
taking fish oil did maintain a lower heart rate during both incremental and endurance exercise, representing an improvement in cardiovascular fitness. Another placebo-controlled study looked at the effects of 6 grams of fish oil per day during five weeks of exercise training in a group of Australian Rules football players. The supplementation of fish oil again failed to produce a direct ergogenic effect as
measured by time to exhaustion or recovery. It did, however, slightly lower blood pressure and improve cardiovascular fitness, as measured by a reduction in heart rate during submaximal exercise (-7.8 beats/min versus - 1.9 beats/min) compared to placebo.
Consistent with the above two studies, a third
with exercise. In this placebo-controlled study, well in cardiovascular fitness following the use of fish oil daily for eight weeks. The study found no differences trained athletes (cyclists) took 8 grams of fish oil in peak oxygen consumption (VO2peak), peak work load, or time to exhaustion after fish oil supplementation. Fish oil supplementation did, however, lower
heart rate during incremental and steady submaximal exercise, and reduce whole-body oxygen consumption.
One uncontrolled study on the effects of fish oil
supplementation in men with training experience suggests a more tangible ergogenic effect, but was far from conclusive. As part of the investigation, each subject took 4 grams of fish oil daily for four weeks.
Exercise performance was evaluated before and after with the use of treadmill running, first at 60% maximum oxygen consumption, followed by a high intensity incremental run until exhaustion. While fish oil failed to produce statistically significant improvements in any marker of exercise performance, there was a statistically strong trend of improvement in
time to exhaustion pre- and postsupplementation (9.7 minutes versus 10.2 minutes).
Further research is needed to determine if fish oil supplementation can exhibit consistent performance-enhancing properties in exercising adults.
Empirical Evidence
Fish oil (EPA/DHA) is widely available as a stand-
on its use alone nutritional supplement. The feedback as a sport supplement tends to be positive. Fish oil is one of the most accepted general health supplements available, and is widely used by athletes and body.
builders to improve cardiovascular fitness and
tect wellness. The beneficial effects of fish oil on
cardiovascular fitness sometimes translate into per competing in endurance-focused activities. Body-Performance improvements in athletes, particularly those builders also sometimes favor fish oils for reducing body fat mass and improving muscle definition. While enough people do report tangible ergogenic effects with fish oil supplementation to consider this a positive trend, there is also a strong population of users discounting such activities. The reason for this discrepancy remains unclear, but may relate to particular sets of circumstances in which fish oil is able to impart beneficial effects on exercise performance. As an ergogenic aid, fish oil has an Empirical Evidence Rating of 4 (4/5).
Effective Dosage
Based on clinical studies, a dosage of 3-6 grams of fish oil per day (standardized for EPA and DHA) is recommended.
Side Effects / Safety
Fish oil is generally well tolerated, and considered to be a health-supportive supplement. Gastrointestinal side effects are sometimes reported, and in rare cases prolonged bleeding time of clinical significance has been reported as well.
syn. eicosapentaenoic acid/docosahexaenoic acid
PERFORMANCE VALIDATION SCORES
Combined 7
Clinical Support Rating 3
Empirical Evidence Rating 4
Description
Fish oil supplements are generally provided as a rich source of the omega-3 polyunsaturated fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Omega 3 fatty acids are important to human nutrition, and cannot be synthesized by the
body. As such, they are regarded as essential dietary nutrients. The consumption of small amounts of these essential fatty acids is necessary for many biological
functions including human growth and development, cell membrane functioning, nutrient metabolism, nervous system functioning, vision, memory, and cognition
… In sports nutrition, fish oil supplements are widely used for their potential benefits on
metabolism and overall health.
Fish oil supplementation has several well-supported have been shown to lower triglyceride levels. In health beneficial effects. To begin with. EPA/DHA fact, there is a prescription drug form of EPA and.DHA (Lovaza. GlaxoSmithKline) for treating high serum cholesterol levels, improve vascular reactiv-triglyceride levels. These fatty acids may also reduce and endothelial function, and have antiarrhythmic activities.
Studies show that regular supplementation of EPA and DHA helps protect the cardiovascular system, substantially reducing the risk of sudden cardiac death.
EPA and DHA have also been shown to possess anti-inflammatory activities.- and may help treat inflammatory diseases such a
arthritis and asthma. Some studies also sugges
EPA and DHA may improve mood and memory,
and prevent protein catabolism in certain diseased states. Eicosapentaenoic acid and docosahexaenoic acid also have some effects on metabolism that may be of benefit to exercising individuals. For starters, omega-3
fatty acid supplementation inhibits several enzymes involved in lipogenesis (fat deposition). They are also important to the oxidation of fatty acids for energy. This may help improve body composition, atleast by reducing fat retention. Omega-3 fatty acids may also increase the activity of antioxidant enzymes. This can help to clear free radicals, which may damage cells and potentially even contribute to muscle fatigue. EPA and DHA also have vasodilatory
effects, which can increase blood flow and nutrient delivery to the muscles. They may also help maintain exercise functionality by reducing muscle soreness following intense training.
Thus far, studies with exercising adults generally do not support direct ergogenic effects with fish oil supplementation. They do suggest, however, that EPA and DHA may improve cardiovascular fitness subsequent to exercise. This may allow the athlete to maintain a lower heart rate while performing endurance activities at near maximal oxygen consumption. The anti-inflammatory effects of EPA and DHA may also
help protect against exercise-induced bronchoconstriction. This sometimes occurs in elite and high level non-asthmatic athletes, possibly due to the regular dehydration of the airways during intense exertion
Fish oil supplements do not appear to have
muscle-building (anabolic) effects in healthy individuals.
Promoted Benefits
Fish oil is promoted to improve body composition
and exercise performance.
Clinical Studies
Fish oil has been shown in human placebo-controlled studies to improve a metabolic marker (heart rate during endurance performance) linked to positive changes in performance. It has a Clinical Support Rating of 3 (3/5).
One placebo-controlled study examined the effects of fish oil on endurance exercise performance in a group of trained elite cyclists. Subjects took 8 grams of fish oil per day for eight weeks. Each 1-gram fish oil capsule contained 325 mg of DHA and 65 mg of EPA.
The use of fish oil did not produce positive changes in peak oxygen consumption, peak workload, ventilatory threshold, blood lactate concentrations, or time to fatigue compared to placebo in elite athletes. While there was no direct ergogenic effect noticed, subjects
taking fish oil did maintain a lower heart rate during both incremental and endurance exercise, representing an improvement in cardiovascular fitness. Another placebo-controlled study looked at the effects of 6 grams of fish oil per day during five weeks of exercise training in a group of Australian Rules football players. The supplementation of fish oil again failed to produce a direct ergogenic effect as
measured by time to exhaustion or recovery. It did, however, slightly lower blood pressure and improve cardiovascular fitness, as measured by a reduction in heart rate during submaximal exercise (-7.8 beats/min versus - 1.9 beats/min) compared to placebo.
Consistent with the above two studies, a third
with exercise. In this placebo-controlled study, well in cardiovascular fitness following the use of fish oil daily for eight weeks. The study found no differences trained athletes (cyclists) took 8 grams of fish oil in peak oxygen consumption (VO2peak), peak work load, or time to exhaustion after fish oil supplementation. Fish oil supplementation did, however, lower
heart rate during incremental and steady submaximal exercise, and reduce whole-body oxygen consumption.
One uncontrolled study on the effects of fish oil
supplementation in men with training experience suggests a more tangible ergogenic effect, but was far from conclusive. As part of the investigation, each subject took 4 grams of fish oil daily for four weeks.
Exercise performance was evaluated before and after with the use of treadmill running, first at 60% maximum oxygen consumption, followed by a high intensity incremental run until exhaustion. While fish oil failed to produce statistically significant improvements in any marker of exercise performance, there was a statistically strong trend of improvement in
time to exhaustion pre- and postsupplementation (9.7 minutes versus 10.2 minutes).
Further research is needed to determine if fish oil supplementation can exhibit consistent performance-enhancing properties in exercising adults.
Empirical Evidence
Fish oil (EPA/DHA) is widely available as a stand-
on its use alone nutritional supplement. The feedback as a sport supplement tends to be positive. Fish oil is one of the most accepted general health supplements available, and is widely used by athletes and body.
builders to improve cardiovascular fitness and
tect wellness. The beneficial effects of fish oil on
cardiovascular fitness sometimes translate into per competing in endurance-focused activities. Body-Performance improvements in athletes, particularly those builders also sometimes favor fish oils for reducing body fat mass and improving muscle definition. While enough people do report tangible ergogenic effects with fish oil supplementation to consider this a positive trend, there is also a strong population of users discounting such activities. The reason for this discrepancy remains unclear, but may relate to particular sets of circumstances in which fish oil is able to impart beneficial effects on exercise performance. As an ergogenic aid, fish oil has an Empirical Evidence Rating of 4 (4/5).
Effective Dosage
Based on clinical studies, a dosage of 3-6 grams of fish oil per day (standardized for EPA and DHA) is recommended.
Side Effects / Safety
Fish oil is generally well tolerated, and considered to be a health-supportive supplement. Gastrointestinal side effects are sometimes reported, and in rare cases prolonged bleeding time of clinical significance has been reported as well.
