Chances are, your diet is lacking in omega-3 fatty acids. Here's the lowdown on these essential fats and why, when it comes to omega-3s, Omega JYM is the best choice.

If you've been following my advice for a while, you should know that I'm a big believer in the benefits of fish oil. Supplementing with fish oil just got a lot easier. Way better omega-3 doses, way fewer pills to swallow and—get this—less expensive...How? Omega JYM.

Fish Oil is a Must-Have for Overall Health

If there's one supplement that I recommend for everyone and anyone to take, it's fish oil.

And I do mean everyone—your grandmother, your father, your sister, your nephew, and even your kids. Fish oil provides far too many health benefits to miss out on. These include reduced risk of heart disease, diabetes, and cancer, as well as enhanced brain and joint function, just to name a few.

And for those of us who also care about our physiques, fish oil has even more benefits—such as enhanced fat loss and increased muscle mass.

The well-known health benefits of fish oil include a reduced the risk of cardiovascular disease, diabetes, arthritis, and cancers, as well as an ability to elevate mood and boost brain function. But now, new research on fish oil is uncovering a plethora of unexpected health benefits, and even discovering their ability to boost muscle growth, shed body fat, and enhance athletic performance.

The major components in fish oil that provide all the benefits are essential fats known as omega-3 fats.

Omega-3 Fatty Acids are Essential in More Ways than One

Don't be confused about what type of fatty acid supplement to take. Between omega-3s, omega-6s and even omega-9s, the choice is clear.

One question I've fielded a lot over the last few years is whether it's better to take a straight-up omega-3 supplement, such as fish oil, or an omega-3-6-9 supplement. After all, it would seem to make sense that getting a variety of healthy and essential fats in one supplement is better than one that's limited to just a single type of fat.

As you can probably imagine from my fish oil product Omega JYM I prefer to stick with just an omega-3 supplement. Let me explain why.

“Essential” means that our body cannot produce these fats on its own and must get them from our diet. The two types of omega-3 fats in fish oil are known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA is thought to be the real MVP here, providing the majority of benefits of these omega-3 fats.

Fish Oil for Fat Loss

In fact, EPA gets readily converted into DHA in the body. DHA then does it's magic, such as producing beneficial anti-inflammatory hormones. However, new research is now showing that both DHA and EPA work to turn on beneficial genes, and turn off harmful ones.

A recent study from the National Taiwan University found that the omega-3 fats from fish oil turned on genes that regulate fat burning by the body, while turning off genes that led to fat storage.

In addition, they found that these fats also turned on genes that aided in glucose uptake and storage by the muscles. In a nutshell this is one way that these healthy fats aid in keeping body fat off, as well as preserving cardiovascular health, and preventing diabetes.

Omega-3 Supplements Can Boost Memory and Mood

While the brain boosting benefits of the omega-3's were thought to work mainly by reducing the degeneration of the brain with excessive age, new research shows benefits to those in middle age.

University of Pittsburgh researchers recently reported that in adults age 35-54, the higher their blood levels of DHA, the better their performance on tests of nonverbal reasoning and mental flexibility, working memory, and vocabulary. These same researchers found in an earlier study that young adults consuming the highest amounts of omega-3 fats had greater volume of brain areas related to memory and mood.

But that doesn't mean that omega-3 fats do not offer age-fighting benefits.

Omega-3s Combat Aging

In fact, one new study from the University of California, San Francisco suggests that omega-3 fats may slow down aging. Without boring you too much with the biochemistry of aging, one mechanism responsible for aging is the shortening of telomeres.

Telomeres prevent chromosomes from fusing with each other or rearranging, which can lead to cancer. Over time the telomeres gradually shorten until they essentially disappear, and the cell dies.

The researchers found that in overt 600 subjects, the higher their blood levels of omega-3 fats, the greater the reduction in risk of telomere shortening. They suggested that this benefit is likely due to the omega-3 fats ability to limit oxidative damage to cells.

Added Benefits of Taking Omega-3s

Strangely enough, the omega-3 fats may even benefit your oral health.Japanese researchers followed 55 people over the course of five years and discovered that the average number of dental disease events was 1.5 times higher in those with the lowest intake of the DHA.

The researchers suggested that while they don't know exactly why the intake of omega-3 was associated with lower dental disease, but that it is likely due to the anti-inflammatory effect of the omega-3 fats.

If that weren't strange enough, the anti-inflammatory benefits of the omega-3's may also lead to better sperm quality. Iranian researchers found that fertile men had significantly higher blood and sperm levels of omega-3's than infertile men.

Fish Oil Even Boosts Muscle Gains

While all this discussion on the health benefits of fish oil is important, I know the main reason you follow my advice is to get bigger, stronger and leaner. And yes, fish oil can really help you there too.

As I already discussed above, we now know that the omega-3 fats from fish oil can turn on genes that increase fat burning, while turning off genes that increase fat storage. And that can lead to greater fat loss down the road, as studies have shown.

In fact, research published in the British Journal of Nutrition reported that the subjects with the highest blood levels of omega-3 fats had least body fat, smallest waist size, and lowest hip circumference.

A more recent study found that not only did supplementing with fish oil aid fat loss, but it simultaneously increased muscle mass.

Researchers from Gettysburg College in Pennsylvania, found that subjects taking 4 grams of fish oil per day for six weeks lost 1 pound of body fat, while simultaneously gaining 1 pound of muscle, despite not changing their diet and not exercising. This may not seem like huge changes, but imagine if they were following a proper diet and exercise program like you are.

Although the researchers weren’t sure why the subjects gained muscle with fish oil supplements, they did find lower cortisol levels with the fish oil group. Since cortisol can break down muscle and interfere with testosterone, this could lead to greater muscle growth.

Some of my colleagues would argue that there is not adequate research to suggest that fish oil helps to build muscle. My stance was that even though there wasn't enough scientific evidence to suggest that fish oil increased muscle growth, I knew it did because I saw the changes in my own muscle mass and in the thousands of men and women who have followed my advice and provided feedback on it. Some things you just know regardless of what the research says.

Now there is research to suggest that fish oil does help to build muscle.

Researchers from Washington University School of Medicine in St. Louis gave healthy mean and women aged 25-45 years old either 4 grams of fish oil or corn oil every day for 8 weeks.

They reported in a 2011 issue of the American Journal of Clinical Nutrition that those receiving the fish oil experienced a greater boost in muscle protein synthesis—the process of building up muscle protein from amino acids—when they ate protein and carbs. That is exactly what you are trying to achieve with all the training, eating, and supplementing you're doing.

In other words, fish oil may help you put those pre and post-workout meals to better use.

Omega-3s Improve Endurance

Another way that fish oil may help you build bigger, stronger muscles and lose body fat is through its ability to help you train harder for longer.

One study, by Iranian researchers, reported that male wrestlers supplementing with fish oil for 12 weeks while training experienced a significant improvement in lung function and capacity. The better the lungs work and the more air they can take in, the greater the oxygen delivery to your muscles. That allows for better endurance and recovery between sets, which all leads to better results in the gym.

Speaking of endurance, another way that fish oil may boost it, is by increasing levels of nitric oxide (NO).

NO widens blood vessels, which allows more oxygen and nutrients to get to your muscles. Numerous studies show that NO-boosting supplements increase energy during workouts. Now you can add fish oil to that list of NO boosters.

UK researchers found that when the fed subjects a meal rich in omega-3 fats, their blood vessels were much less stiff and more flexible than when they had a meal without omega-3's. They concluded that this was due to the omega-3's ability to boost NO levels.

And yet another way that omega-3 fats enhance endurance, I’ve already discussed—turning on genes that increase fat burning and glucose storage.

By burning more fat throughout the day and storing more glucose as glycogen your muscles have higher levels of glycogen, which is a critical energy source during exercise. The omega-3's also enable more fat to be burned during exercise—sparing the stored glycogen—which allows you to be stronger for longer during weight workouts and cardio.

Additionally, all that extra glycogen that gets stored in your muscles makes for bigger, fuller muscles. That's because glycogen pulls water into the muscles, filing them up much like a water balloon. That places a stretch on the membranes of the muscle cells and instigates processes that lead to long term muscle growth.


Supporting Research

Chong, M.F., et al. Long chain n-3 PUFA-rich meal reduced postprandial measures of arterial stiffness. Clin Nutr 29(5):678-681, 2010.

Conklin, S. M., et al. Long-chain omega-3 fatty acid intake is associated positively with corticolimbic gray matter volume in healthy adults. Neurosci Lett 421(3):209-12, 2007.

Farzaneh-Far, R. Association of Marine Omega-3 Fatty Acid Levels With Telomeric Aging in Patients With Coronary Heart Disease. Journal of the American Medical Association 303(3):250-257, 2010.

Iwasaki, M., et al. Longitudinal relationship between dietary omega-3 fatty acids and periodontal disease. Nutrition, in press, 2010.

Micallef, M., et al. Plasma n-3 polyunsaturated fatty acids are negatively associated with obesity. British Journal of Nutrition 102(9):1370-1374, 2009.

Muldoon, M. F., et al. Serum Phospholipid Docosahexaenonic Acid Is Associated with Cognitive Functioning during Middle Adulthood. Journal of Nutrition 140(4):848-53, 2010.

Noreen, E. E., et al. Effects of supplemental fish oil on resting metabolic rate, body composition, and salivary cortisol in healthy adults. Journal of the International Society of Sports Nutrition 7:31, 2010.

Smith, G. I., et al. Dietary omega-3 fatty acid supplementation increases the rate of muscle protein synthesis in older adults: a randomized controlled trial. The American Journal of Clinical Nutrition 93(2):402-412, 2011.

Tartibian, B., et al. The effects of omega-3 supplementation on pulmonary function of young wrestlers during intensive training. J Sci Med Sport. 2010 Mar;13(2):281-6.

Yu, Y. H., et al. The function of porcine PPARγ and dietary fish oil effect on the expression of lipid and glucose metabolism related genes. Journal of Nutritional Biochemistry 22(2):179-186, 2011.

Do You Need Omega-6 and Omega-9? Yes—But Not from Supplements

Clearly the omega-3 fatty acids are without a doubt the most critical of the omega fatty acids. The fatty acids eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the two omega-3 fats that provide all the health, muscle building and fat loss benefits of the omega-3s.

Like omega-3s, omega-6 fats are essential in the diet, and they provide numerous health benefits. However, because omega-6 fats are commonly found in vegetable oils, they're rarely a fat that Americans are deficient in.

Why an Omega 3-6-9 is Not Only Unnecessary, But Possibly Dangerous

Moreover, despite being essential, they become unhealthy when the ratio of omega-6 to omega-3 fats gets higher than 4:1. Consistently eating a diet that's higher than this ratio of omega-6 to omega-3 fats can contribute to the development of heart disease, cancer, asthma, arthritis, as well as depression. Plus, it can prevent optimal muscle recovery and growth, as well as inhibit fat loss.

Sadly, most Americans' diets put them well over this 4:1 ratio of omega-6 to omega-3 fats. When the ratio is closer to 1:1 the risk of the aforementioned diseases is significantly decreased—and muscle recovery and growth, as well as fat loss are enhanced. So there's really no reason to supplement with omega-6s.

Like the omega-3 and omega-6 fats, the omega-9 fats also provide health benefits—namely anti-inflammatory properties that enhance joint healing and can help to prevent numerous diseases. But unlike omega-3 and omega-6, the omega-9s are not essential fats. This means your body can produce omega-9 fatty acids on its own.

Plus, omega-9 fats are found in olive oil and mustard seed. So, if you use olive oil in your diet—and you should—you're likely getting adequate amounts of omega-9 fats.

My advice is to skip the omega-9 supplements and focus on supplementing with an omega-3 supplement like fish oil. In addition, use olive oil on a regular basis for cooking and in salad dressings. If you do this, you'll be getting in a proper ratio of omega-6 to omega-3 fats, and getting in adequate amounts of omega-9. Plus, you'll be getting all the benefits that come with these fats.

Your best bet is to go with a straight-up omega-3 supplement, such as fish oil capsules. That way you're getting ample amounts of the omega-3 fats. Omega-3-6-9 supplements have only 10%-20% the amount of omega-3 fats as fish oil supplements.

Plus, you'd be supplementing with omega-6 fats, which you don't need—and omega-9 fats, which you also don't truly need. As long as you're using olive oil as a dressing on salads and to saute vegetables and cook eggs in, you're good to go on omega-9 and omega-6 fats.

Down to Details – How Much Omega-3s Do You Need?

Obviously, I recommend using Omega JYM as your fish oil supplement of choice. One thing I haven't discussed yet is that getting 1,500 mg of DHA and 1,500 mg of EPA per day offers the maximal benefits from fish oil—and these are the exact amounts present in a daily four-capsule dose of Omega JYM.

Multiple research studies confirm these DHA and EPA doses, yet before Omega JYM was released no other fish oil product contained these amounts in a single serving. In fact, I used to have to take 10+ fish oil capsules a day to reach these levels of DHA and EPA. With Omega JYM, it only takes four capsules.

As explained above, fish oil provides numerous health benefits such as reducing the risk of cardiovascular disease, arthritis, diabetes, and even cancer, by keeping inflammation in check. It also appears to enhance brain function and joint recovery. Even more appealing to the hard-training guy or girl is the fact that supplementing with fish oil can aid fat loss and improve muscle growth and strength gains.

As I’ve said, these benefits are due to the omega-3 fats found naturally in fish oil: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid)—as well as DPA (docosapentaenoic acid).

I cover DPA below and explain why it’s important to use a fish oil product that includes it—like my Omega JYM fish oil, which provides about 300 mg of DPA per day. Here I’ll focus mainly on DHA and EPA, which play the most critical role in muscle growth and performance.

DHA and EPA Dosing – Are You Getting Enough from Your Fish Oil?

It used to be that fish oil recommendations were based on the total amount of fish oil. In the past, I simply recommended taking 2-3 grams of fish oil with meals two to three times a day—for a daily total of 4-9 grams of fish oil. However, the research on fish oil and omega-3 fats over the last few years now allows us to make more specific dosing recommendations.

Recent studies in both males and females—young and old—confirms that fish oil enhances muscle protein synthesis and leads to greater gains in muscle size and strength.

Although the research has yet to uncover the precise mechanisms responsible for these performance-enhancing gains, it appears that DHA and EPA play a direct role in activating enzymes involved in catalyzing the reactions that result in increased muscle protein synthesis.

From these studies, it appears that the proper dose of omega-3 fats for activating these processes and enhancing muscle protein synthesis is about 1,500 mg of DHA, along with a similar dose of EPA.

This is precisely why Omega JYM provides 1,500mg each of DHA and EPA in just four capsules. That’s 375mg of DHA, and another 375mg of EPA in every capsule. Omega JYM is currently the only fish oil that delivers that much DHA in one serving.

Many fish oil and other omega-3 supplements don’t even list the amount of DHA and EPA in the product. That’s right—even fish oil supplements can be proprietary blends! And the fish oil products that do list the amounts of DHA and EPA typically provide such a small amount of DHA per capsule that you have to choke down more than 10 a day to reach 1,500 mg.

Not only is that a lot of capsules to take, but it’s also a lot of extra fat to consume just to get sufficient DHA and EPA. Plus, if you have to take 10 or more capsules per day, you’ll be going through so many bottles of fish oil that it will become cost prohibitive to get sufficient DHA and EPA amounts.

Highlighting DHA – Protecting Your Brain

Add one more crucial health benefit of omega-3 fatty acids to the growing list: minimizing the harmful effects that fructose has on the brain.

I've long discussed minimizing fructose intake—particularly after workouts—especially for those trying to maximize fat loss. Why? Because while fructose is a sugar, its structure is one that can't be used by the body—the liver must first convert fructose into a usable sugar form.

So fructose offers little in the way of post-workout glycogen recovery. Plus, it's quite easy for the liver to turn fructose into fat instead of sugar. The fructose that does make it into the cells of the body such as muscle cells and nerve cells essentially "gunks" things up and interferes with the cells' normal functions. In my opinion, fructose is the trans fats of the carbohydrate family.

That's right: Fructose—be it from processed high-fructose corn syrup (HFCS) in soda or naturally occurring fructose in fruit—is harmful to the body.

New research shows that fructose negatively alters genes in the brain, which can lead to numerous diseases and disorders. Previous research has shown that fructose destroys communication between nerve cells and increases the level of toxic molecules in the brain. And a long-term high-fructose diet has been shown to diminish the brain’s ability to learn and remember information.

In a recent study to test the effects of fructose on the body, UCLA researchers trained rats to complete a maze. The rats were then divided into three separate groups. For six weeks, one group drank plain water with their food; a second group drank water with fructose—an amount equivalent to a human drinking a liter of soda a day. A third group drank water that contained the same amount of fructose as the second group—but their diet was rich in the omega-3 fatty acid DHA (docosahexaenoic acid).

After six weeks, the researchers had the rats run the maze again. It took the rats consuming fructose in their water twice as long to complete the maze as it took the rats drinking plain water. This suggests that the fructose impaired the rats' memory.

The rats drinking fructose water plus a DHA-rich diet had times similar to the plain water group. This suggests that the DHA prevented the impairment in memory that the fructose caused.

The rats consuming the fructose water also had higher blood levels of glucose, triglycerides, and insulin compared to the rats drinking plain water. Yet the the rats getting DHA in their diets did not experience these negative changes—despite consuming the same amount of fructose.

This suggests that DHA helped prevent the negative changes in metabolism that fructose instigated, which could lead to the development of diseases like obesity and diabetes.

The researchers also examined gene activity in the rats' brains. They discovered that the fructose negatively impacted over 900 genes, the majority of which are comparable to genes in humans and are among those that regulate metabolism, cell communication, and inflammation.

Alterations to those genes could lead to serious health issues like depression, Parkinson's disease, bipolar disorder, and other brain diseases. However, the rats consuming the DHA-rich diet had none of these negative gene alterations.

Evidence suggests that fructose negatively alters genes by altering the nucleotide cytosine. This basically turns genes "on" or "off." DHA is well-known to also directly influence genes, but in a positive manner. It appears that DHA prevents the negative changes that fructose makes to those genes.

Be sure to get ample omega-3 fats in your diet—particularly DHA—to offset any negative changes from fructose in your diet. The best way to ensure you're getting adequate DHA is to use Omega JYM fish oil—as I’ve said, it's the only fish oil supplement on the market that provides 1,500 mg of DHA, the amount needed to see the expected changes from omega-3 fats. Anything less will NOT provide a true benefit.

Omega JYM is also the only fish oil product that also supplies 300 mg of DPA (docosapentaenoic acid). This somewhat newly discovered omega-3 appears to be very critical to the benefits that the omega-3 fats provide. Taking a fish oil that doesn't provide DPA in addition to ample amounts of DHA and EPA won't provide much benefit.


Supporting Research

Reinders I et al. Association of serum n-3 polyunsaturated fatty acids with C-reactive protein in men. Eur J Clin Nutr. 1–6.

Akiba S et al. Involvement of lipoxygenase pathway in docosapentaenoic acid-induced inhibition of platelet aggregation. Biol Pharm Bull. 2000; 23(11):1293-7.

Kanayasu-Toyoda T, Morita I, Murota S. Docosapentaenoic acid (22:5, n-3), an elongation metabolite of eicosapentaenoic acid (20:5, n-3), is a potent stimulator of endothelial cell migration on pretreatment in vitro. Prostaglandins Leukot Essent Fatty Acids. 1996; 54(5):319-325.

Kaur G et al. Short-term docosapentaenoic acid (22:5n-3) supplementation increases tissue docosapentaenoic acid, DHA and EPA concentrations in rats. Br J Nutr. 2010; 103(1):32-37.

Lim SN et al. Transgenic mice with high endogenous Omega-3 fatty acids are protected from spinal cord injury. Neurobiol Dis. 2013; 51:104–112.

Mozaffarian D et al. Plasma phospholipid long-chain omega-3 fatty acids and total and cause-specific mortality in older adults. Ann Intern Med. 2013; 158:515-525.

Norris PC and Dennis EA. Omega-3 fatty acids cause dramatic changes in TLR4 and purinergic eicosanoid signaling. Proc Natl Acad Sci USA. 2012; 29,109(22):8517-22.

Smith, G.I., et al. Omega-3 polyunsaturated fatty acids augment the muscle protein anabolic response to hyperinsulinaemia-hyperaminoacidaemia in healthy young and middle-aged men and women. Clinical Science 121(6):267-278, 2011.

Liu, Y., et al. Fish oil increases muscle protein mass and modulates Akt/FOXO, TLR4, and NOD signaling in weanling piglets after lipopolysaccharide challenge. J Nutr 143(8):1331-9, 2013.

Kamolrat, T., et al. Fish oil positively regulates anabolic signalling alongside an increase in whole-body gluconeogenesis in ageing skeletal muscle. Eur J Nutr 52(2):647-57, 2013.

DPA – The Missing Piece to the Omega-3 Puzzle

By now you are familiar with omega-3 fats and their health benefits. As stated above, these essential fats have been found in research studies to reduce the risk of cardiovascular disease, diabetes, arthritis, and cancers. They’ve also shown an ability to elevate mood and boost brain function—as well as enhance muscle growth, fat loss and athletic performance.

Science is uncovering the specific benefits that each of these essential fats provide. For example: DHA appears to be the most critical for enhancing muscle growth; EPA may be most important for the brain- and mood-boosting benefits of omega-3 fats.

Now it appears that DPA may be the one most important for reducing inflammation in the body and the risk of cardiovascular disease. In other words: it’s not enough to just get adequate amounts of DHA and EPA. You need sufficient doses of all three major omega-3 fats, DPA included.

Although scientists have been well aware of DPA for some time, no one could confirm its major role. Now, new research is uncovering just how important this third omega-3 fat is.

DPA is an elongated form of EPA. The latest science suggests that it plays an important role in reducing inflammation in the body, as well as improving cardiovascular health and even brain function.

One European study found that DPA intake plays a far more significant role in lowering C-reactive protein (CRP) levels in men—and therefore lowering the risk of heart disease—than do DHA or EPA.

DPA also appears to have a more direct role in blocking the production of cyclooxygenase, an enzyme that produces the prostaglandin hormones that spark inflammation.

Earlier research had shown that EPA (‘E,’ not ‘D’) helps to control inflammation. But new data from the University of San Diego now shows that, in the body, EPA must first be elongated to DPA to take action and blunt inflammation.

Although some of the EPA you consume will be converted into DPA, the conversion can be inhibited by many factors. Plus, research shows that even in optimal conditions, a good amount of EPA is lost during the conversion to DPA. This means the only way to ensure you're getting an adequate dose of DPA is to supplement with it.

The fish oil you choose should not only provide DPA, but a sufficient dose of it. At this time, it appears 200mg-300mg of DPA per day is adequate. Just one problem—very few fish oil/omega-3 supplements will tell you whether they contain DPA, let alone specify how much of this important omega-3 fat is in the product.

But that all changes with my Omega JYM fish oil supplement. Omega JYM provides 75mg of DPA per capsule, which means the prescribed four-capsule daily serving of Omega JYM delivers 300mg of DPA in addition to 1,500 mg of DHA and 1,500 mg of EPA. No other fish oil product delivers that much of all three critical omega-3 fats in one dose.

Omega JYM – The Best Choice for Omega-3

With so many fish oil supplements on the market today, it’s hard to know just where to turn. Hopefully by now you realize that not all fish oil supplements are created equal—you not only need the right ingredients, but to avoid the wrong ones—and get the ones you want in the right amounts. With three critical omega-3 fatty acids—DHA, EPA, and DPA—provided at 1,500mg, 1,500mg, and 300mg respectively—when it comes to choosing the best omega-3 supplement to promote and maintain heart health, brain function and mood—not to mention physique and athletic enhancement—the choice is pretty simple: Omega JYM.

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