Especially in the field of nutrition, it is common practice for many years that one symbolic sow after another drove through the village of nutritional miracle drugs. This illustrious circle includes the Omega 3 fatty acidswho meet us in almost every blog, magazine article or TV article on Healthy Eating. Despite the almost inflationary application of these fatty acids, the information content of such publications remains limited to being healthy and mainly contained in sea fish. We have used this circumstance as an opportunity to dedicate our own article to long-chain fatty acids and to clarify some essential questions.

Why fats at all?

However, before we go into detail about the Omega 3 fatty acids, there is still a basic misunderstanding to clean up, namely the myth that fat consumption is bad for your health per se. One of the causes of the bad reputation of fats, in addition to the perceived connection to the body's own fat, especially the scientific misinterpretation of the past decades, which have brought the high-energy macronutrient in discredit. As a result, it was common practice that especially strength athletes avoided the fats as the devil the holy water. Wrong, as is now clear. Fats are anything but harmful, but on the contrary essential because they as well as proteins can not be produced by the body's metabolic processes and therefore must be supplied externally through the diet.

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Why Omega 3 fats are beneficial for muscle growth

In the conglomerate of metabolic processes, especially the long-chain omega-3 fatty acids occupy a very prominent place, especially as they are not only used as an energy source, but also involved in the synthesis of important hormones, pro-hormones and enzymes. While the influence of Omega 3 on other hormones is very large, it is primarily for fitness athletes in the focus of the testosterone in the focus, since the male sex hormone in addition to the HGH (Human Growth Hormone) is the main driver behind the muscle. Indeed, science has shown a correlation between testosterone levels and omega-3 polyunsaturated fatty acids. Studies show, however, that a lack of intake of Omega 3 fats can drop the testosterone levels, which worsens the muscle. Conversely, strength athletes benefit from an optimal Omega 3 supply. In addition, the long-chain fatty acids of a US promote the insulin and amino acid resonance of the organism, so that the anabolic metabolism situation as well as the protein synthesis improves in the long term.

Omega 3 fats optimize fat burning and keep you healthy

Omega 3 fats not only have an effect on muscle growth, but also promote fat burning through detours. This is partly because omega-3 fatty acids positively affect the production of mitochondria. The bottom line is simply that the body is able to release more energy through the increase in "cell power plants," which is an interesting factor in both power delivery and body fat reduction. Apart from the main factors mentioned, the intake of these long-chain fatty acids implies numerous other health-influencing factors, which also affect muscle building and fat burning across all levels. In addition to the health of the heart, eyes and blood vessels, this affects the strengthening of the immune system. In practice, omega-3 fats reduce both tissue oxidative stress and inflammatory response. Thus, the resources of the organism are less strongly bound and can flow into the regeneration and performance development. Speaking of regeneration - Omega 3 fats, according to studies also promote the quality of sleep, which is essential not only for muscle growth, but more generally for daily performance.

What are the best Omega 3 sources?

As a primary source of omega-3 fatty acids, it is not without good reason that greasy saltwater fish such as salmon, herring and mackerel are already present as part of this animal fat source in the form of biologically very active EPA and DHA fatty acids. These can be processed directly by the organism without having to first be transformed in the course of complex reaction steps. On the other hand, this conversion is absolutely necessary in the case of plant-derived omega 3 sources, in order to make them optimally usable for the body. Unfortunately, a significant fraction of healthy fatty acids are lost during these processes, which is why animal sources are preferable to vegetable sources. Nonetheless, the omega 3 requirement can also be met proportionately, albeit suboptimal, by plant foods such as walnut, canola and linseed oil. If you do not like fish, you can also buy special Omega 3 capsules based on fish oil, which are available in different dosages.

What should be considered when dosing?

While the benefits are obvious, the specific dosage is unfortunately not so easy to determine, especially since the metabolic need differs from person to person. Since the exact dosage, which entails additional benefits such as improved muscle growth, is also difficult to determine scientifically, in this regard, the focus is first on the elimination of the effective omega 3 deficiency, as he especially in areas far from the Marine prevails. To prevent deficiency symptoms such as muscle weakness, tremor, photosensitivity, concentration, sleep and growth disorders, the German Society of Nutrition (DGE) recommends a daily Omega 3 intake of 1-2 grams. Depending on the dosage, this corresponds to one to two fish oil capsules or, for example, 100 grams of salmon. It goes without saying that the gender-specific dosing differences are primarily due to the body weight. On the bottom line, women should eat one gram and men tend to consume two grams of omega 3 a day.

Can omega 3 fat be overdosed?

However, the DGE also warns of a strong and permanent overdose, especially since these, according to study results, the risk of weakening the immune system as well as for the occurrence of heart attacks in heart patients can increase. In any case, harmful overdoses are not to be feared in any case for most people, especially as a result of the consumption of natural foods, since in the long term very large quantities of sea fish would have to be consumed. This is more likely in the case of taking capsules. However, if you follow the recommendations of the DGE, you can of course also supplement Omega 3 capsules permanently.


At the end of the day, omega 3 fats remain what they are, an essential part of a healthy and balanced diet. If you want to boost the health of your body while optimizing both muscle growth and fat burning, you should not neglect Omega 3 intake. But especially with the use of capsules, make sure that your long-term intake dose is not too high.

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