New day with health news: How to use omega-3 fish oil best?

'The first rule is to always take fish oil with food, preferably food that contains fat.' Start your day with health news to see more of this article!

Starting the day with health news, readers can also read more articles: Just 1 - 2 cloves of garlic a day can do surprising things for your heart and liver; ...

Experts suggest the best time to take omega-3 fish oil

Omega-3 fish oil plays an important role in health, from reducing inflammation, lowering blood pressure, reducing triglyceride levels, protecting cardiovascular health, to reducing arthritis, supporting colorectal cancer treatment, and improving mood.

Because of the above benefits, many people have the habit of drinking. omega-3 fish oil every day. The question is: What is the best time to take fish oil?

Here, Amy Richter, a nutritionist working in the US, gives some specific instructions.

Taking omega-3 fish oil in the morning can help boost energy and focus throughout the day

Photo: AI

The best rule of thumb is to always take fish oil with food, preferably food that contains fat. Omega-3 fatty acids are fat-soluble, meaning they are best absorbed when taken with food that contains fat.

Research has found that the absorption of omega-3 fatty acids is doubled when taken with a high-fat meal compared to a low-fat meal. A 2019 review found that taking omega-3 fish oil with fatty foods increases bioavailability, making it easier for the body to absorb. A 2015 review found that taking fish oil with a low-fat meal reduces absorption.

So, it's best to take omega-3 fish oil with breakfast, lunch, or dinner, any meal that contains healthy fats like avocado, nuts, eggs, or olive oil. The next part of this article will be on the health page on October 14 .

The incredible effects of omega-3 fish oil on the heart and blood pressure

Expert: Just 1 - 2 cloves of garlic a day can do wonders for your heart and liver!

Garlic contains many bioactive compounds that may benefit cardiovascular and immune health. In particular, regular garlic consumption can have a powerful effect on the cardiovascular system and the body's metabolism.

Recent studies have focused on garlic's effects on common health problems, including high cholesterol, blood pressure, and blood sugar. Experts at Healthline recommend eating 1-2 cloves of garlic per day for health benefits.

Here, Dr. Sarah Pflugradt, a nutritionist at American University in Washington DC, reveals what happens to your heart and liver when you eat 1-2 cloves of garlic every day.

Garlic helps reduce the risk of heart disease by lowering cholesterol and blood pressure

Photo: AI

Garlic helps reduce the risk of heart disease by lowering cholesterol and blood pressure. It prevents plaque buildup in the arteries, reduces inflammation, and improves overall cardiovascular function. Regular consumption of garlic, especially raw or lightly cooked garlic, can significantly promote heart health.

A 2024 review in the medical journal Journal of Health, Population and Nutrition found that garlic improves cholesterol levels, especially in people over 50.

Another 2024 review in the scientific journal Nutrients suggests that garlic may improve both bad and good cholesterol levels.

Another 2024 review in Nutrients found that garlic’s rich antioxidants have antihypertensive effects through multiple pathways at the cellular level. A 2024 review in the medical journal Prostaglandins & Other Lipid Mediators found that people with high blood pressure who took garlic extract daily had significant reductions in systolic and diastolic blood pressure. The next part of this article will be on the health page on October 14.

Top 3 Supplements for Muscle Gainers Other Than Protein

When wanting to gain muscle, the two fundamental factors are still nutrition and training intensity. To optimize muscle gain, in addition to a balanced diet, many people have turned to supplements.

Whey protein is one of the most popular choices for people who want to gain muscle. Because it is absorbed quickly, whey is especially effective when taken immediately after a workout. But besides whey protein, there are a number of other nutrients that are important for people who want to gain muscle.

In addition to protein, the body also needs a number of other nutrients for optimal muscle development.

PHOTO: AI

In addition to whey protein, people who want to gain muscle can consider adding the following nutrients:

Creatine. Creatine is one of the most scientifically proven supplements in the fitness world. It helps regenerate ATP, the cell’s energy molecule. Therefore, creatine helps enhance short-term, explosive movements like weightlifting or sprinting.

A meta-analysis on the PubMed biomedical research library (USA) shows that creatine combined with strength training significantly increases muscle thickness in both upper and lower limbs. In addition, creatine also helps increase muscle cell volume by retaining intracellular water, creating a favorable environment for protein synthesis.

Essential amino acids (EAAs). In addition, essential amino acids (EAAs) also play an indispensable role. This is a group of amino acids that the body cannot synthesize on its own, such as leucine, isoleucine, valine and tryptophan.

Supplementing with EAAs helps to strongly stimulate muscle protein synthesis, especially in the post-workout period when the body needs to recover. However, EAAs cannot completely replace protein from food. This is because they do not provide energy and should only be supplemented between main meals to maintain continuous muscle synthesis. Start your day with health news to see more of this article!

Source: https://thanhnien.vn/ngay-moi-voi-tin-tuc-suc-khoe-dung-dau-ca-omega-3-sao-cho-tot-nhat-185251013225424777.htm