Posts Tagged ‘nutritional supplements’

Fish Oils and Being Physically Active

Tuesday, July 31st, 2012

Joint pain is not pleasant, and today, more and more people are beginning to suffer from joint pain at earlier ages than before. Active people, are complaining about sore, stiff and painful joints, and looking for a good natural relief from this discomfort. Fish oils are considered a dietary means of helping to deal with painful joint pain.


Why fish oil?

Well, fish oil contains EPA and DHA, commonly referred to as omega-3 fatty acids. Omega 3 has a number of beneficial effects on the body, including the joints. Omega-3 fatty acids have been shown to reduce inflammation by interfering with the production of inflammation-producing chemicals which stimulate pain nerves in the tissues. When you add these benefits to the others known to be associated with fish oil like lowering triglycerides, reducing the risk of blood clots, and benefiting both the heart and brain, there is no doubt that it is a beneficial joint supplements.


What foods contain omega 3?

Oily fish is the richest source of Omega 3. This includes salmon, mackerel, rainbow trout, fresh tuna, herring, shrimp, crab, sardines and pilchards. Weaker sources include flaxseed or linseed oil, rapeseed or canola oil, walnuts, and dark green vegetables.


How much should I eat?

2 portions of fish per week, at least one of which must be oily is sufficient for general health. This is equivalent to 500mg of Omega 3. 3-4 portions of oily fish, or 1000mg, is strongly recommended if you have heart disease or are at risk of heart disease.


Do I need a supplement?

You do not need a supplement if you are eating oily fish as recommended. If you dislike fish or have high requirements for omega 3, taking omega 3 in supplement form should be considered. There are many Omega 3 supplements on the market.

Supplements …. Too much of a good thing?

Monday, September 20th, 2010

In Ireland, one in four of us is taking a nutritional supplement (Food Safety Authority of Ireland, 2008), often to make up for what we feel is a lack in our normal diet, or because we feel generally run down, or to help fight off colds in the winter. But can they really make a difference?

Vitamins, minerals and trace elements are needed for your body to work properly. However, that does not mean that taking a supplement is necessarily going to be beneficial.

There is a variety of reasons why taking supplements is not as effective as you have been lead to believe, these include the following:

  • Intakes of vitamins and minerals can be taken in much larger amounts in pill form than would ever be managed from food alone, potentially leading to an ‘over-dose’ of a particular vitamin or mineral.
  • In general supplements do not work as well as nutrients obtained from food as they are not as biologically active; that means the body cannot use them as efficiently.

So as much as certain companies would like you to believe the bottom line is….
If you have a balanced diet, for most of us it shouldn’t be necessary to have vitamin and mineral supplements.

However if you really want to take a supplement keep to a one-a-day vitamin and mineral that provides no more than the daily recommended amounts and avoid taking supplements of single vitamins or minerals.

There are as ever some exceptions where due to pregnancy, certain medical conditions, gut surgery or restricted diets that a supplement will be recommended.