Independent Analysis on Supplements & Nutrition
Curated from: examine.com
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Spirulina - The Real Superfood
Spirulina is a blue-green algae. Human evidence suggests that spirulina can improve lipid and glucose metabolism, while also reducing liver fat and protecting the heart.
It is one of the best anti-oxidants positive effect on muscle performance, arthritis, and immune system.
The dose of spirulina used in studies examining its effects varies greatly. In general, 1-8 g per day of spirulina has been shown to have a positive effect.
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How to take Spirulina?
The specific doses depend on the condition it's being used for:
- Overall health benefits 2-4 g per day
- For cholesterol, doses in the range of 1-8 g per day may be impactful
- For muscle performance, doses of 2-7.5 g per day have been used
- For blood glucose control, very mild effects have been seen with 2 g per day
- Blood pressure may be affected at doses of 3.5-4.5 g per day
- Effects for fatty liver have been seen at doses of 4.5 g per day
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Fish Oil - Why everybody should use it?
Fish oil is a common term used to refer to two kinds of omega-3 fatty acids: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).
Benefits:
- Omega-3s Can Fight Depression and Anxiety.
- Omega-3s Can Improve Eye Health
- Omega-3s Can Promote Brain Health During Pregnancy and Early Life.
- Omega-3s Can Improve Risk Factors for Heart Disease
- Omega-3s Can Reduce Symptoms of ADHD in Children.
- Omega-3s Can Reduce Symptoms of Metabolic Syndrome.
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How to take Omega-3 fatty acids?
- Fish oil doses vary depending on the goal of supplementation. For general health, 250mg - 1g of combined EPA and DHA is recommended dose and can be obtained via fish intake.
- Total EPA and DHA consumption should come from a mix of real food and supplements. The more EPA and DHA is provided by the diet, the less supplementation is required.
- Fish oil can be taken throughout the day. To minimize the "fish burp" taste, take fish oil with meals.
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