Adaptogenic Mushrooms

American Ginseng

Ashwagandha

Astaxanthin

B-Complex

Blender Bottle

Calcium Plus

Ceramides

Collagen

Cranberry

Creatine

Dream Team

Elderberry

Electrolytes

Extra Batteries

Fish Oil

Garlic

Gut Check

Iron

Keratin

Maca

Magnesium

Milk Thistle

Multivitamin

Multivitamin + Iron

Plant Protein

Pocket Protector

Prenatal

Probiotic Blend

Rhodiola

Shatavari

Superberry

Travel Tumbler

Turmeric

Veg. Collagen: Joint

Veg. Collagen: Skin

Vegan D

Veggie Omega

Vitamin B12

Vitamin C

Vitamin D

Whey Protein

Zinc

# How Much Fish Oil Should I Take? 
Fish oil is included in the daily supplement regimen for many people. Why? The evidence-based benefits! Luckily, this supplement has received a lot of attention over the past decade. This attention has triggered more research and, ultimately, revealed more benefits related to fish oil use. If you're interested in fish oil it's important to make sure you're taking the right amount to get all the benefits.

## How long do I have to use fish oil to feel the benefits?
It is important to state that you likely won’t feel the benefits associated with fish oil. For example, it is not really possible to feel improvements in heart health. That doesn’t mean it is not working though. The length of time it takes to see benefits from fish oil will differ from one person to the next. This time is also impacted by the benefit that is desired. Generally, fish oil does not produce results very quickly. Most people will start to see benefits after taking fish oil daily for a time between four weeks and three months. It is unlikely, however, that you will discontinue fish oil after this duration of time, even if you do start to see benefits. Most people will take fish oil for many months or years to maintain the desired effect. Your physician can help you determine how long to stay on fish oil.  

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## Why should I take fish oil?
The primary reason for taking fish oil is because fish oil contains omega-3 fatty acids. Omega-3s are linked to a wide breadth of benefits like joint, brain, heart, and eye health and can only be obtained through your diet from foods like fatty fish, walnuts, flaxseed, and canola, or from supplementing. Let’s dive into some of the benefits of fish oil a little more: 

Heart: One of the primary reasons that people consider taking a fish oil supplement is for the heart health benefits. Studies have shown that fish oil may help people reduce their risk of cardiovascular disease, improve their blood pressure, or decrease their cholesterol levels. 

Joints:  Fish oil has shown promising results for joint health. One 12 month, double-blind, [placebo-controlled study](https://pubmed.ncbi.nlm.nih.gov/8003055/ "placebo-controlled study") found that patients taking 2,600mg of omega-3 per day experienced less joint pain than those taking a placebo. 

Brain: Fish oil may also provide cognitive benefits. In a 2005 [clinical study](https://pubmed.ncbi.nlm.nih.gov/16269019/ "clinical study"), omega-3 supplementation was associated with an improvement in attention and mood for the omega-3 group versus the placebo group. A population-based study performed a year earlier found that people who consumed more fish in their diet performed better on cognitive battery tests.

Eyes: Fish oil may provide benefits for those suffering from dry eyes. 518 patients with dry eye symptoms were enrolled in a [2013 study](https://pubmed.ncbi.nlm.nih.gov/24392330/ "2013 study"). 65% of patients in the omega-3 group and 33% of patients in placebo group had significant improvement in symptoms at 3 months.

### How does fish oil compare to other omega-3 supplements?
Although there are several types of foods and supplements that can provide you with omega-3s (e.g. algae sources for vegans), fish oil may be the superior source. This has to do with the different types of omega-3s that exist. Fish oil contains two types of omega-3s: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Most major benefits linked to omega-3s have been to EPA and DHA. Alternative sources often contain an omega-3 called alpha-linolenic acid (ALA). At this time, it does not appear that ALA can confer the benefits that EPA and DHA can. Therefore, if you are selecting a source alternative to fish oil (e.g. vegan option), it is important to [make sure it contains EPA and DHA](https://takecareof.com/products/veggie-omega "make sure it contains EPA and DHA").

## How much fish oil should I take daily?
Given the large number of possible benefits, there is not a specific dose of fish oil that each person should aim for. Rather, the dose often depends on the desired benefit. For example, physicians often recommend much higher doses for individuals that are taking fish oil for heart benefits (e.g. cholesterol changes). Your physician can help you determine the ideal dose. Many people are instructed to take a dose between 1,000 mg and 2,000 mg of fish oil. This dose normally provides between 250 mg and 600 mg of EPA and DHA (the most important omega-3s). 

### Healthy Individuals
Omega-3s are essential for every person, not just those people that are seeking a health benefit. While we are able to get omega-3s from some food sources (e.g. flax seed), our diet is often inadequate when it comes to omega-3s. Therefore, supplementing with fish oil can help you achieve a proper amount of omega-3s each day. By taking fish oil, you may improve your chances of avoiding some health concerns. 

### During Pregnancy
Pregnancy is a very important time to consider how much EPA and DHA you are getting each day. These omega-3 fatty acids are essential for fetal development and cannot be overlooked. Omega-3 fatty acids like DHA from Fish Oil (or a vegan source like [Veggie Omega](https://www.takecareof.com/products/veggie-omega_1 "Veggie Omega")) are essential nutrients that help maintain your cognitive health while also supporting your baby's nervous system and brain health. Many people cut back on fish, a source of omega-3s, during pregnancy and breastfeeding to avoid mercury, so Fish Oil may be a great way to get these healthy omegas.

The general recommendation is that an expecting mother should get 300 mg of EPA and DHA. Some resources expand further on this requirement and say that at least 200 mg of that 300 mg should be DHA. This is because DHA is critical for development during the third trimester. You should speak with your physician to determine what source and dose of EPA and DHA are ideal for you. 

## What time of day should I take fish oil?
There is not a certain time of day that you need to take your fish oil supplement. There are certain strategies, however, that can improve your experience and the results you see. Fish oil supplements are known for causing issues such as reflux, belching (fishy burps), and indigestion. These concerns can often be alleviated by taking your fish oil supplement with a meal. Some people also like to store their fish oil capsules in the fridge to reduce the likelihood of them causing belching. In addition, a meal with fat content may be most ideal. Omega-3 fatty acids may be absorbed best when you take them with a fat-containing meal. You don’t need to add fatty products to your meal just for this reason though. 

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## Are there any risks of taking too much fish oil?
Although standard doses are safe for most people, there are concerns with taking high doses for some. For example, fish oil may alter your blood sugar levels, clotting ability, and blood pressure. As mentioned above, fish oil often also causes digestive issues for many people (e.g. indigestion, diarrhea, and reflux). Some people find that these mild digestive effects are eliminated when taking a veggie omega (plant-based). 

## Which fish oil supplement should I take?
When selecting a [fish oil supplement](https://takecareof.com/products/fish-oil_1 "fish oil supplement"), it is important to purchase from a company that sources their ingredients responsibly. For example, sustainable fishing practices or fish-raising practices are very important to consider for fish oil. Ideally, your [supplement of choice](https://takecareof.com/products/fish-oil_1 "supplement of choice") will also break down the source of omega-3s and list the amount of EPA and DHA in each dose. “EPA” and “DHA” should be listed on separate lines on the product’s label itself. Fish oil is available from a large number of sources, but you want to select a product from a reputable brand to ensure you are getting a high quality product. 


Over the past decade, fish oil has received a lot of attention which has shined the light on the wide range of health benefits fish oil has to offer.

How Much Fish Oil Should I Take? | Care/of

Diana Morgan

How Much Fish Oil Should I Take? 

# Pea Protein vs. Whey Protein: Which Is Right For You?
Protein. It’s one of the most talked about supplements on the market and the amount of protein products on the market reflects its popularity. Protein is an essential building block that every person needs in their diet. Oh, and protein is definitely not only for weightlifters! So where do you begin? Protein supplements can be broken down into many categories, but one comparison in particular has surfaced over the past few years: pea protein vs whey protein. With the increasing number of individuals becoming vegetarians and vegans, pea protein has erupted as a supplement. Who should consider pea protein? Is pea protein better or worse than whey protein? Read on for more detail. 

## Protein powder: the basics
You don’t need to be a weightlifter to rely on protein powder as a supplement. In fact, you don’t even have to be an athlete. Protein is an essential component of any person’s diet and our bodies need protein for processes such as building muscle. Along with fats and carbohydrates, protein is an essential macronutrient. In addition to serving as a building block for tissue development, protein also serves as a rich energy source for our body. 

Protein powders are a finely ground combination of protein sources and other ingredients. These powders normally have a consistency that is similar to flour and they can be mixed with liquids such as milk or water. Protein powders come in a variety of flavors, including classics like chocolate and fun flavors like cake batter. The large variety of flavor options make it easy to incorporate protein into your daily routine. For example, you could simply add the powder to water or mix it in with a smoothie. The amount of protein in a serving of protein powder is generally measured in grams (g). Typically, one serving of protein powder will deliver 20-30 grams of protein.

The primary factor that differentiates one protein powder from another is the source of protein. Most protein powders used to be derived from cow’s milk (whey protein), but there are many other sources of high quality protein available. Pea protein has become one of the front runners as a protein source. Many people want a protein powder that is not derived from animals and pea protein has become a very popular plant-based option. 

Whey protein and pea protein are both great sources for a protein powder. It is likely that your individual preferences will determine which type of protein powder is best for you. 

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## What is whey protein?
Whey protein is an animal-based product. Whey is derived from milk and is a byproduct of the cheese making process. In fact, whey is one of two types of protein present in milk. Once the milk is strained, whey is present as a leftover liquid substance. Lactose is present in whey since it is derived from milk. Given its origins, whey protein is not suitable for vegans or anyone that avoids consuming animal byproducts. Whey protein powders are available in almost any store that sells protein powders because they were the most popular type of protein powder for many years. 

### Benefits of whey protein
Protein selection is based heavily on personal preference. First, the grams of protein available in a single serving is often higher in whey protein products. Generally, whey protein contains more protein in a serving than plant-based proteins. For example, whey protein powders may contain over 30 grams of protein in one serving, whereas a comparable plant-based product may only contain 20 grams. Second, many people claim that whey protein is easier to digest and absorb. Protein powders often cause minor stomach and gastrointestinal (GI) issues, so it is a relief when protein powder does not cause any problems. 

## What is pea protein?
Pea protein is a very popular plant-based protein that has increased in popularity over the past few years. There are several other plant-based protein powders on the market (e.g. hemp seed, pumpkin seed, soy, etc.), but pea protein appears to be the most popular. Unlike whey protein, which is derived from milk, pea protein is derived from legumes (e.g. yellow split peas). Since pea protein is not animal-based, it does not contain lactose. Plant-based protein powders may be made solely from peas or as a combination of several plant sources. 

### Benefits of pea protein
Pea protein has exploded in popularity since the number of people following a vegan or plant-based diet has also increased. For those that prefer pea protein powders, two benefits are usually stated. First, pea protein is not derived from animals or animal byproducts. For those that are looking to avoid relying on animals as a food source, this often makes pea protein an ideal choice. Second, many people claim to have less allergic reactions or unwanted side effects when using a pea-based protein powder. For example, pea protein generally does not contain lactose or gluten, whereas whey protein normally does contain these components. Since many people are sensitive to lactose and gluten, pea protein is often an easy choice over whey protein. 

## Differences between pea and whey protein
The most notable difference between whey and plant protein is that plant protein fits into a vegan/plant-based diet, whereas whey protein does not since it is derived from an animal source. It is important to note two additional differences between whey protein and pea protein: (1) protein content, and (2) amino acids. For those that are on the fence about choosing a protein powder, these two differences are often important considerations. 

As noted briefly above, whey protein often contains more protein per serving. Although the differences are often small between a whey protein serving and a pea protein serving (e.g. 27g vs 22g), the difference may be a big deal for some consumers. Protein isolates are products that contain more protein per serving, but have reduced quantities of carbohydrates, fats, and some beneficial ingredients. Whey protein and plant-based proteins are available in isolate forms if you are interested solely in getting more protein per serving. As a reminder, it is very important to read a product’s label to determine how much protein is in a given serving and how large a single serving is. 

The second difference is amino acid content. Amino acids are the building blocks, or subunits, of protein. You may have heard of the “essential amino acids.” These essential amino acids are the amino acids that humans cannot synthesize on their own. Therefore, we must get these amino acids from our diet. Many whey proteins contain all nine essential amino acids (i.e. complete protein), but proteins based purely from pea proteins may be missing one of the essential nine (i.e. incomplete protein). To resolve this, companies often combine pea protein with another plant-based source to produce a product that contains all nine. If you want a product that contains all nine essential amino acids, you can often look for a product that is a “complete” protein powder. Alternatively, you can read the label for the nine essential amino acids: histidine, isoleucine, leucine, lysine, methionine, phenylalanine, threonine, tryptophan, and valine.

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## Should I use pea protein or whey?

Given the major spike in popularity for plant-based proteins, most reputable supplement companies now offer both [whey protein](https://takecareof.com/products/whey-protein-vanilla-tub_2 "whey protein") and [pea protein](https://takecareof.com/products/plant-protein-vanilla-tub_2 "pea protein") options. When selecting a whey protein powder, it is important to find [a product](https://takecareof.com/products/whey-protein-vanilla-tub_2 "a product") that has transparent labeling and is sourced responsibly. Similarly, when selecting a plant-based protein, you should look for [a product](https://takecareof.com/products/plant-protein-vanilla-tub_2 "a product") with clear labeling that details the plant sources utilized for the protein itself. An [ideal plant-based protein powder](https://takecareof.com/products/plant-protein-vanilla-tub_2 "ideal plant-based protein powder") will contain pea protein and other plant sources—a plant-based protein blend—to increase the essential amino acids in each serving. A few other criteria to focus on when seeking for a high quality protein product (whey or plant-based) include low sugar quantities, organic ingredients, natural flavors, and no unnecessary fillers or additives. 


With the recent rise in popularity of plant-based protein powders, picking which protein source is best for you can be a tough decision. We're here to help.

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