In an earlier post, we discussed the health and safety considerations you have to account for when it comes to choosing a fish oil supplement and developing a dietary strategy that allows you to take advantage of the health benefits of eating fatty fish without worrying about the prospect of exposing your body to environmental contaminants. Once you have adjusted your diet to include more fish oil, the next thing on your mind may be the question of whether the fish oils in your diet are really making a difference and improving your health. Read on for some strategies that can help you figure it out.
Making Sure Your Fish Oil Supplement is IFOS-Certified
There are lots of fish oil supplements on the market today, but not all of them adhere to high standards when it comes to ensuring that the numbers on the product label actually match what’s in the supplement itself. In some cases, the amounts of the active ingredients listed on the supplement bottle don’t match up with the amounts in the capsule, which will definitely reduce the likelihood that you’re getting the benefits you expect when you take your daily fish oil supplement. There’s only one third-party program–the International Fish Oil Standards Program (IFOS)–`that tests all fish oil supplements by batch and lot number, in to ensure consistency between the active ingredients and the label claims. If your fish oil supplement gets a five-star rating from the IFOS, you know that you’re taking in the exact amount of ingredients you expect. With a well-formulated supplement, that means there’s a good chance your supplement is truly making a difference in your body.
The IFOS also tests products for stability, since fish oil supplements can deteriorate if they are not kept under good storage conditions. If your fish oil supplement has deteriorated due to poor storage conditions, you won’t be getting high-quality omega-3 fatty acids with optimal effectiveness. That’s another good reason why you should look for an IFOS-certified fish oil supplement if you want to get the most out of your daily capsule.
Monitoring Changes in Your Diet and Your Health
When you’ve made a change in your diet–like committing to taking a certain dietary supplement every day or adding more fish to your weekly meal plan–the initial changes may be hardly noticeable. Therefore, it can be difficult to determine whether or not your new nutrition plan is truly worth your hard effort–but it’s not impossible to figure it out. For instance, you can start keeping a “health diary” in which you record your daily eating plan, exercise, and general well-being. When you compare notes from one month to the next, it’s easier to see changes than it is when you’re only thinking about differences from day to day. xws[
It can also help to get advice from a nutritional counselor and wellness expert like a chiropractor. Your chiropractor probably doesn’t see you every single day, so it’s easier for them to detect subtle changes in your wellness, like an extra spring in your step or color in your cheeks. When you’re getting a chiropractic adjustment, the chiropractor can get an even better idea of how a supplement of omega-3 fatty acids may be positively impacting your muscles and joints, based on the way your body responds to the treatment . Finally, a chiropractor can offer a subjective look at your “health diary” and help you see similarities, differences, and changes that you might have overlooked.
Supplement Timing and Food Pairings
You can also increase the likelihood that adding more omega-3 fatty acids to your diet will make a marked difference for your health if you pay attention to when you are taking our supplement and what you’re eating omega-3 fatty acid-rich fish with. Specifically, if you’re taking an omega-3 fatty acid supplement, it’s best to take it with a meal that contains dietary fat (such as dinner), since this can increase your absorption of the beneficial fish oils. Plus, it reduces the likelihood that you’ll experience any stomach upset from the supplement.
Similarly, if you’re trying to get the most out of the omega-3 fatty acids in the fish you’re eating, make sure that there are other sources of healthy fat in your meal. Here are a few simple food pairing ideas that can help ensure that you’re absorbing all the omega-3 fatty acids from the fish you’re eating:
- Drizzle olive oil over your salmon before you bake it in the oven.
- Make a shrimp-and-vegetable curry with peanut sauce or whole cashews mixed in.
- Add avocados to your side salad when you eat a halibut fillet.
Atlanta Chiropractic and Wellness is committed to helping you make meaningful changes in your life that truly improve your health outcomes. Contact us today to learn more about all of our products and services!Share