With so many vitamins and supplements on shelves, it can be a challenge figuring out which one is right for you at any given moment in time.
In general, supplements should be taken as dietary aids when you are deficient in one more nutrients. But, as we age, it becomes even more important to make sure we are getting certain vitamins and minerals, especially if weight loss is a concern.
This is the one supplement you should start taking before breakfast to shrink your waistline over 40.
Even though the effects are modest, Healthline reports that studies have shown fish oil, which is rich in omega-3 fatty acids, can help you lose weight and inches off of your stomach and back.
These important omega-3 fatty acids can be divided into two categories:
- Essential omega-3 fatty acids: Alpha-linolenic acid (ALA) is the only essential omega-3 fatty acid. It is found in a wide range of plant foods. Walnuts, hemp seeds, chia seeds, flaxseeds and their oils are the richest sources.
- Long-chain omega-3 fatty acids: The two most known are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). They are mainly found in fish oil and fatty fish, but also in seafood, algae and algae oil.
Since the body doesn’t make ALA naturally, it becomes necessary to get these nutrients from supplements or food.
When it comes to helping women over 40, fish oil may have another added benefit.
Women in this age group are generally entering peri-menopause, which is the time right before menopause that can last up to 11 years. During this time, common side effects of hormonal shifts and changes include fatigue, irregular periods, and hot flashes.
According to Care/Of: “Fish oil, which contains healthy omega-3 fatty acids, is a great supplement to support overall health during this time. It also supports heart and brain health, both of which are essential for maintaining well-being beyond the 30s.”
Always check with your doctor before beginning a supplement regimen. Many experts agree that the daily recommended dosage of fish oil is 200 to 300 mg of DHA and EPA. To get this much of the nutrient, you can eat two servings or fatty fish per week or, as extra insurance, take a quality fish oil supplement each day.