The Link Between Omega 3 Fish Oil, Fatty Acids And Testosterone
The media is full of articles and reports all telling us about the amazing health benefits that Omega 3 oils and the fatty acids they contain can provide.
The whole subject surrounding fish oils in particular and what they can do for you has become really big business indeed.
Bread manufactures and egg suppliers are now boosting their products by adding omega 3 into the process, in bread making for instance, nuts and seeds are being added to the dough.
In egg production, Things like chia seeds or flax are being added to the chicken feed – all with the aim of boosting Omega 3 levels in the end product.
Table Of Contents
- 1 The Link Between Omega 3 Fish Oil, Fatty Acids And Testosterone
Does Omega 3 Oil Boost Testosterone?
I have searched high and low and I could not find one study that showed a direct link between the consumption of Omega 3 and improved testosterone levels.
What it can do however, is to improve other areas of your health that can indirectly improve your testosterone production, for instance:
- Reducing Inflammation
- Lowering Blood Pressure
- Boosting Heart Health
- Regulating Cholesterol.
All of these are crucial to maximising testosterone production, therefore the effects of taking Omega 3 might not lead to an immediate increase in Testosterone production, but it most certainly can have a positive impact on your overall hormonal and physical health.
Types Of Omega 3 – DHA vs ALA
There are two forms of Omega 3 fatty acids, those taken for marine sources ( fish oil etc) is called DHA and the type taken from plant based sources is ALA.
Science has believed for some time that DHA (fish oil) is more healthier and better than ALA, but in recent times, that feeling has gradually changed.
Experts are now thinking that DHA (fish oils) are not as effective at providing the claimed health benefits. In fact some studies have shown that supplementing with fish oils has no actually beneficial effect whatsoever.
One study in particular concluded that supplementing with fish oil actually increased inflammation.
Fish Oils are a processed form of Omega 3, they are usually high in PUFA (Polyunsaturated Fatty acids).
They have also been found to be susceptible to something called lipid peroxidation, tis in cayman terms means that they can quickly become rancid and then have a negative effect on the body.
There are outer things to consider too, the contamination of substances like mercury coming from our polluted seas for instance.
It is believed that upwards of 90% of all fish oils sold do in fact contain pesticide residues, mercury and other potentially harmful compounds.
Even the process of molecular distillation doesn’t guarantee 100% clean and pure fish oil.
Instead Look To Your Diet For Omega 3 Fatty Acids
Its common practice in the western world to break down natural food stuffs and try and isolate individual ingredients for supplement purposes. This can however have a detrimental effect on it and its benefits.
I believe its far better to eat the whole food rather than isolating the key ingredient contained within it –
Take Turmeric for instance, one of todays super foods, but why not directly add it to your food rather than seek out a supplement containing curcumin – the active compound found in turmeric.
Olive oil is another – use a good extra virgin olive oil rather that supplement with oleuropein.
These individual nutrients tend to work because they are part of a bigger picture – using a soccer reference for one minute, David Beckham didn’t win all these football championships by himself, he was a key part of the Manchester United and England Teams.
Omega 3 fatty acids are no exception to this, I suggest that you focus on correcting any dietary imbalances instead of trying to make up any shortfall with supplementation
How Much Do I Need.
There is no recommended amount of Omega 3, the key is to get the balance between Omega 3 and its opposite number Omega 6.
Exerts recommend that we try and attain a omega 6-3 ratio of around 4:1 – With todays fast foods, processed meals, along with pollution and soil degradation, its thought that many of us have a ratio closure to 25:1
The Key is to try and eat as many foods high in Omega 3 and keep Omega 6 intake to a minimum.
Foodstuffs that have a good omega 3 to 6 ratio include:
- Black lentils
- Wild Caught Salmon
- Flax and Chia Seeds
- Grass Fed Beef
- Brussel Sprouts
- Free Range Eggs
Always try to eat meat that has been grass fed, especially beef.
Foods That Are High In Omega 6 That Should Be Eaten Less:
- Sunflower Seeds
- Grain Fed Beef
- Eggs From Caged Hens
- Corn Oil
Buying free range eggs from Hens that have never been caged is going to cost more but its definitely worth it for the benefits that it can bring.
A good article on ‘Free range’ and what it really means can be found here (click) Just be warned there are a few graphic images and also this particular information website is very Vegan targeted.
I am most certainly not a vegan personally, sure I love my fruit and vegetables, but I do eat meat a few times a week, especially chicken, turkey and I also eat eggs too.
Bottom Line On Omega 3 And Testosterone Production
Omega 3 wether its taken from fish or plant based does not directly influence testosterone production, instead what it can do is to boost certain health aspects in your body that will themselves have a direct effect on your hormone production.
Just make sure that you get the best from your diet. I hope the information above helps.
ABOUT THE AUTHOR –
I am 58 years old, I currently live in London. I have one married daughter aged 33
I have always had a passion for fitness, In my younger days I was a keen swimmer and competed at county level both at home and abroad. I am also a keen squash and tennis player and have always been a keen gym goer.
I have a CPD accreditation in Sports Nutrition and am a published author with my articles featuring in some popular publications.
Over the past 12 years I have studied the effects of testosterone both in the younger man and as we get older, the effects of low or reduced testosterone and how increasing its production can really improve your health.
On a personal level, a number of years ago, I was diagnosed with Low-T myself, and my own in-depth research has helped me to redress my own health concerns.