When you compare grass-fed beef to grain-fed beef, it may just seem like beef with a higher price tag. After all, does it really matter what the cow was fed throughout its lifetime?
When it comes to your health, the short answer is yes.
Not only are there key nutritional differences between grass-fed and grain-fed beef, but there are also differences in the safety of the meat (not to mention the taste). There’s even a significant difference between grass-fed and grass-finished. Let’s take a closer look at how grass-fed beef, grain-fed beef, and grass-finished beef are different, and why this matters to your health.
Diet
The old adage, “you are what you eat” also applies to what the foods you eat once ate.
In other words, the beef you’re eating can only be as nutritious as what the cow was fed. Before we get into the differences in nutrient composition of grass-fed beef and grass-finished beef versus grain-fed beef, it’s important to first understand the different diets each type of cattle are raised on.
For the first 6 months or so, all cows start out with a similar diet: their mother’s milk and the greenery in their environment. Once they’re weaned off milk, grass-fed and grass-finished cows — also known as “pasture raised” cows —  will continue to roam green fields, where they’ll enjoy chowing down on lush plants, shrubs, and the occasional bug for the remainder of their lives.
Since grass and plants can provide all of the nutrients a healthy cow needs, the result is highly nutritious beef. In fact, research shows that grass-fed cows are higher in conjugated linolenic acid (CLA), a fatty acid that’s been shown to have anti-carcinogenic effects and promote fat loss. They also contain 2 to 4 times more omega 3 essential fatty acids than grain-fed cows, which is important because we get far less omega 3 fatty acids in our diets today than what our bodies actually need (1)(2)(3).
Omega 3’s — which are found in unprocessed oils, wild fish, grass-fed beef, and nuts and seeds — play a critical role in hormonal health, cognitive function, growth and development, healthy skin, and keeping the body’s anti-inflammatory response in check.
Animals that are fed green grass also store more vitamin A in their livers (4). This explains why grass-fed beef is higher in beta carotene — the precursor to vitamin A. Grass-fed beef is also shown to be richer in vitamin E, B vitamins, magnesium, and potassium.
Now, let’s move on to how grain-fed cows are raised, and how a grain-fed diet alters the nutrient composition of the beef you eat.
How Grain-Fed Cows And Grass-Fed Are Raised 
Grain-fed cows — also known as “conventionally raised” cows — are moved to a feedlot once they’re weaned from their mother’s milk at approximately 8 months. It’s in these lots that they’re fed grains, corn, and soy to fatten them up and produce a higher yield of beef. The cattle are also confined in very small spaces— not even enough space to move, which puts the animal under distress.
High stress levels can also lead to fatter animals. This is because cortisol is a fat storage hormone that’s part of the ‘fight or flight’, or stress response. Since the cow has been removed from its natural environment and experienced a dramatic change in living conditions and diet, there will undoubtedly be a certain level of stress endured by the cow, which results in elevated cortisol levels. When cortisol levels are consistently elevated, the body is more likely to store fat as a protective mechanism (5).
Alternatively, when grass-fed cows graze in fields, they’re getting exercise, which naturally results in leaner beef, as well as an animal that’s not stressed out.



Now, this isn’t all to say that grain-fed beef doesn’t have nutritional value. It still contains several essential nutrients, such as protein, B vitamins, iron, and zinc. But in addition to being lower in minerals, CLA, and promoting a poor omega 3:6 ratio, grain-fed beef also contains 4 times more saturated fat per 3 ounce serving.
The Difference Between Grass-fed Beef and Grass-finished Beef You Should Know AboutThere’s a major difference between grass-fed and grass-finished cows that many people don’t know about. Grass-fed beef is marketed as the healthiest choice for meat, but the term ‘grass-fed’ is unregulated, and accompanied by a major grey area.
You see, the term grass-fed doesn’t necessarily mean the cow was fed a grass diet their entire lives. It means they were started on a grass-fed diet, and may have been fed grains for the remainder of their lives, which is actually grass-fed, grain-finished beef.
In other words, as long as the cow was fed greenery at one point in its life, it can be labelled as grass-fed beef.
On the other hand, grass-finished beef means the cow was fed grass — and nothing but grass and plants — for the duration of its life. So while grass-fed cows will still contain omega 3 essential fatty acids, CLA, and other beneficial nutrients, grass-finished beef is ultimately the most nutrient dense beef you can buy, and ideally what to look for when you purchase beef.



Food SafetyAre Growth Hormones Safe or Not?There’s one other ingredient that goes into the feed of grain-fed cows: hormones. Synthetic  estrogen, testosterone and growth hormones are another way to help cows grow 15% larger, faster.
Going back to our first point, “you are what you eat”, when we eat beef that has been treated with hormones, we’re also ingesting those hormones. While there’s limited research to show the impact that synthetic hormones — specifically sourced from grain-fed meat — have on our health, it may not be ideal for those who are already susceptible to certain cancers or are suffering from hormonal imbalances to be ingesting them (6)(7).
A large percentage of grain-fed cattle are treated with hormones. However, it’s possible to find hormone-free conventionally raised beef. Grass-fed beef are generally not exposed to hormones in their lifetime.
Antibiotics: 30 Million Pounds Used in Livestock
Think it’s common for Americans to take antibiotics? Some sources suggest over 70% of the antibiotics in the US are given to animals. In fact, over 30 million pounds of antibiotics were given to American livestock in 2011.
The danger of consuming antibiotics through meat is becoming more prevalent, as antibiotic use in livestock has recently been discovered as a leading cause of the rise in antimicrobial-resistant infections — leading to antibiotic resistance and increased mortality rates (8).
There’s no pretty way to say this: the feedlots grain-fed cows live in aren’t a sanitary environment. In fact, the ground the cattle stands on is basically a mix of bacteria, mud, dirt, and feces. These living conditions make the cows more susceptible to illness and disease, which is why they’re commonly treated with antibiotics.
While there’s no guarantee that a grass-fed cow won’t get sick and need a round of antibiotics in their lifetime, the living conditions of a pasture are far less of a threat to the cow’s health than a feedlot. That’s not to mention the greater amount of immune-boosting nutrients in a grass-fed diet versus a grain-fed diet — in which case, fewer (if any) antibiotics should be needed.
Taste
​The difference in taste between grass-fed beef and grain-fed beef is up for debate.
Some argue that grass-fed beef tastes, well, grassier — while grain-fed beef has a richer taste because it’s higher in saturated fat. Others don’t notice a difference at all.
As you can see, all types of beef do contain nutrients that benefit your health. However, if we were to rank grass-fed versus grain-fed versus grass-finished in order of health benefits, grass-finished would be the most nutrient-dense choice, followed by grass-fed, and grain-fed.

There’s nothing worse than finding yourself in that midday slump, feeling sluggish, and struggling to stay alert.
Luckily, we have an Energy Solution designed specifically to help you keep your energy levels up no matter what your day has in store. The next time you find yourself unable to keep your eyes open, here are a few strategies to help you fight fatigue – naturally.
Supplement With Adaptogens Daily
Like worry or fear, stress can leave you mentally and physically exhausted. Even low levels of chronic stress can erode energy levels over time, leaving you feeling less motivated to do daily activities (1).
With an onslaught of stressors coming your way each day the need for a defense is evident. Getting a daily dose of adaptogens like those found in RENUVO, can help your body more readily mitigate stress to minimize its harmful effects and give you the boost you need (2,3).
Caffeinate Responsibly
This may be the most common coping mechanism for fighting fatigue due to its accessibility and instant affect. While there is nothing inherently wrong with caffeine, the large doses, synthetic ingredients, creamers, and added calories that come with it can be a problem.
Instead of grabbing an energy drink or sweetened coffee, choose LiftOff or Green Tea. They provide a moderate, effective dose of natural caffeine without any of the junk or added calories.
Choose the Right Snack
If done right, snacking can be an effective tool to keep your blood sugar stable while helping to fend off an energy crash. Studies have shown that when you are low on energy you are more likely to choose a more sugar-, salt-, or fat-laden snack (4).
In these times of need, having a nutritious snack on hand or in mind can help you stay on track, and help you refuel to get through your day. Choose snacks that provide at least a moderate amount of protein, healthy fats, and/or fiber.  Protein Bites are a nutritious and tasty alternative that will leave you feeling satisfied while providing a steady flow of energy.
Stay Hydrated
Did you know that it is easy to sometimes confuse signals of hunger with thirst? Thirst can masquerade as fatigue and negatively impact your mood (5). Even slight dehydration can leave you feeling tired and lethargic.
Making sure you are properly hydrated is key. Having a naturally sweetened sports drink such as Energy Go Stix on hand can help you keep your hydration and electrolyte levels in check while also providing a little boost of energy through the small amount of easily digestible carbohydrates it supplies.
Go for a Walk
Taking a break to go on a brisk walk can not only curb hunger cravings, but also help you feel more alert. One study showed that in comparison to eating a sugary snack, participants reported feeling more alert up to two hours later after taking a 10-minute walk. After incorporating daily walks for three weeks, participants reported an increase in overall energy levels and mood (6).
Take a Power Nap
Napping may not always possible with a busy lifestyle. But if you have the opportunity, take one! Studies have shown that they are an effective tool to restore brain power. A power nap that is less than 30 minutes during the day promotes wakefulness and learning ability (7, 8). For an even bigger boost in energy, try drinking a cup of coffee before you fall asleep. The caffeine isn’t likely to affect your nap because it’s not absorbed quickly enough, but by the time you wake back up you’ll feel its energizing effects.
Plan Ahead With a Good Sleep
Quality sleep is a vital part of a healthy lifestyle. Just one poor night’s sleep can wreak havoc on all areas of your life – your waistline, mood, performance, and of course your energy levels the next day. There are many different strategies to enhance your sleep, but supplementing with a melatonin product like SleepRite AMJ can be one of the most effective. Sleep Support and Renewal can help you fall asleep, stay asleep, and wake up without the drowsy feelings that accompany most sleep aides.
With our help along with a few simple tricks you can finally conquer your midday slump for good.
References

1. Jantz G L PhD. The physical dangers of stress: Is being stressed out more harmful than you realize? Hope for Relationships. 2014.
2. Panossian A G PhD, DSci. Adaptogens in Mental and Behavioral Disorders. Psychiatr Clin N Am 36 (2013) 49–64.
3. Panossian A, Wikman G. Evidence-based efficacy of adaptogens in fatigue, and molecular mechanisms related to their stress-protective activity. Curr Clin Pharmacol. 2009 Sep;4(3):198-219. Epub 2009 Sep 1.
4. Al Khatib HK, Harding SV, Darzi J, Pot GK. The effects of partial sleep deprivation on energy balance: a systematic review and meta-analysis. Eur J Clin Nutr. 2016 Nov 2. doi: 10.1038/ejcn.2016.201.
5. Masento NA, Golightly M, Field DT, Butler LT, van Reekum CM. Effects of hydration status on cognitive performance and mood. British Journal of Nutrition (2014), 111, 1841–1852 doi:10.1017/S0007114513004455
6. Thayer RE. Energy, tiredness, and tension effects of a sugar snack versus moderate exercise. Journal of Personality and Social Psychology, Vol 52(1), Jan 1987, 119-125. http://dx.doi.org/10.1037/0022-3514.52.1.119
7. Waterhouse J, Atkinson G, Edwards B & Reilly T. The role of a short post-lunch nap in improving cognitive, motor, and sprint performance in participants with partial sleep deprivation. J Sports Sci. 2007 Dec; 25(14):1557-66
8. Waterhouse J, Atkinson G, Edwards B & Reilly T. The role of a short post-lunch nap in improving cognitive, motor, and sprint performance in participants with partial sleep deprivation. J Sports Sci. 2007 Dec; 25(14):1557-66

Finding the time to sit back and enjoy a book is almost impossible for entrepreneurs. But it's critical that you find the time to read. After all, reading can boost our brainpower, help us relax, and make us more empathetic. I personally find that when I read I am much more aware of good ideas, am able to set more goals, and become a better leader to those around me.
With the new year rapidly approaching, one of your goals should be to take the time to read in 2016. And, here 16 books to help you get started on achieving that goal. As a bonus, you now have an answer when someone asks you what you would like for the holidays!
1. The Startup Playbook: Secrets of the Fastest-Growing Startups From Their Founding Entrepreneurs, by David KidderHave you ever wondered how companies like LinkedIn, PayPal, and AOL got off the ground and became household names? David Kidder, a New York Times best-selling author and serial entrepreneur, sat down with 40 founders to get an inside look at how their businesses were able to succeed, as well as for advice on topics like leadership, how to inspire others, and persistence.
2. One Simple Idea, Revised and Expanded Edition: Turn Your Dreams Into a Licensing Goldmine While Letting Others Do the Work, by Stephen KeyThroughout his career as an inventor, Stephen Key has licensed more than 20 simple ideas that have generated billions of dollars. Key has taken his experience and converted into this priceless book. Key takes readers through each step of launching a business, from an idea to cashing in on the idea, and presents it as a practical, real-world guide.
3. As a Man Thinketh, by James AllenFirst published in 1902, this timeless masterpiece by British philosophical writer James Allen has inspired millions of people with pieces of wisdom like: "All that a man achieves and all that he fails to achieve is the direct result of his own thoughts." Even if you're already read this book, it definitely deserves another reading.
4. Delivering Happiness: A Path to Profits, Passion, and Purpose, by Tony HsiehHow has Zappos been able to make more than $1 billion in gross merchandise sales year after year? For starters, it is the shining example of how to do outstanding customer service. Zappos also prides itself on focusing on a company culture that embraces happiness. Thanks to CEO Tony Hsieh, Zappos has become one of the most beloved companies around, both for customers and employees. In his first book, Hsieh explains how he built a culture of passion and happiness through his life experiences.
5. Creativity, Inc.: Overcoming the Unseen Forces That Stand in the Way of True Inspiration, by Ed CatmullAs the co-founder and CEO of Pixar, Ed Catmull certainly knows a thing or two about innovation and creativity. Catmull shares how leaders can create, drive, and maintain a culture of innovation. This book is so valuable that Forbes has stated that it "just might be the best business book ever written."
6. David and Goliath: Underdogs, Misfits, and the Art of Battling Giants, by Malcolm GladwellMalcolm Gladwell, the author behind excellent books like The Tipping Point and Outliers, strikes again with another intriguing and fascinating book. This time around Gladwell argues that those with disadvantages are actually stronger and more prone to success than those who don't have to face an uphill battle. Gladwell uses examples like Richard Branson and Charles Schwab battling dyslexia to back up his claim.
7. The 7 Habits of Highly Effective People: Powerful Lessons in Personal Change, by Stephen R. CoveyFirst published in 1989, this now-classic book examines how to succeed not only in business, but also as a leader and as a human being. Covey outlines a step-by-step guide in which you can learn how to become a better person both professionally and personally by solving problems.
8. Meditations, by Marcus AureliusIf you're looking to add balance to your hectic life as an entrepreneur, then this book, which is a collection of inspirational phrases from Stoic philosopher and Roman emperor Aurelius, is essential. One of my favorites piece of advice is "You have power over your mind--not outside events. Realize this, and you will find strength."
9. The Dip: A Little Book That Teaches You When to Quit (and When to Stick), by Seth GodinThis is another winning text from Seth Godin, author or Purple Cow and Tribes, that is easy to consume, but packed with valuable insights, like the fact that winners know when to quit by cutting their losses, regrouping, and changing direction. It's a good companion book for entrepreneurs asking whether it's worth the fight or not.
10. Unbroken: A World War II Story of Survival, Resilience, and Redemption, by Laura HillenbrandWhile this isn't a business book, the inspiring true story of Louie Zamperini can help us all understand the importance of personal sacrifice and perseverance. If Zamperini could overcome the insurmountable challenges he faced during World War II, then you can overcome the barriers holding you back.
11. Abundance: The Future Is Better Than You Think, by Peter Diamandis and Steven KotlerThese two best-selling authors teamed up for a feel-good and visionary book that explores why the future is going to great thanks to technology. Diamandis and Kotler maintain that technology is going to solve some of the most pressing global concerns, such as food, overpopulation, and health care. This will present an opportunity for innovative leaders to start a profitable company that can also change the world.
12. Elon Musk: Tesla, SpaceX, and the Quest for a Fantastic Future, by Ashlee VanceJournalist Ashlee Vance spent years with Elon Musk and interviewed more than 300 individuals to completely grasp the drive and vision of one of the most important entrepreneurs in recent history. The biography, which examines Musk's journey from South Africa to launching companies like PayPal and Tesla, also gives us a closer look at the hardships of entrepreneurship, such as Musk's meltdown in 2008.
13. The 7 Day Startup: You Don't Learn Until You Launch, by Dan NorrisIf you're a first-time entrepreneur, then this book is a must-read, since it can be used as a guide if you're bootstrapping your startup. Written by Dan Norris, an entrepreneur who experienced failure for seven long years until he created WP Curve, this book can help you start bringing in cash in literally a week.
14. Mindsharing: The Art of Crowdsourcing Everything, by Lior ZorefAfter a decade at Microsoft as the VP or marketing for consumer and online services, Lior Zoref is now a crowd wisdom researcher. This book, his first, can assist us with learning how to use the power of crowds, such as connections on social media, to make smarter and more objective decisions.
15. The 4-Hour Workweek: Escape 9-5, Live Anywhere, and Join the New Rich, by Timothy FerrissIt doesn't seem possible, but serial entrepreneur and best-selling author Timothy Ferriss may have discovered a shortcut to entrepreneurship. Pick your niche; use your experience to your advantage; test to find out what your audience needs help with; and then release a product that solves that pain point. After that, you can enjoy your life by working less.
16. The Virgin Way: If It's Not Fun, It's Not Worth Doing, by Richard BransonLike so many other entrepreneurs, I'm fascinated with Richard Branson. It's hard not to be drawn to his charisma, wisdom, and excitement. In his recent book, Branson describes why leaders should listen, be passionate, and have fun the "Virgin Way."
Special note: If you're like me and have a hard time finding time and focusing to read, download the audiobook and listen to it. I personally do this and listen while I go for walks and drive in my car. It helps me to learn while on the go.

Fish Oil is one of the most commonly consumed dietary supplements.
It's rich in omega-3 fatty acids, which are very important for your health.
If you don't eat a lot of oily fish, taking a fish oil supplement could help you get enough omega-3 fatty acids.
Here is an evidence-based guide to fish oil supplements and their health benefits.




What Is Fish Oil and Why Should You Care?Fish oil is the fat or oil that's extracted from fish tissue.
It usually comes from oily fish such as herring, tuna, anchovies and mackerel. Yet sometimes it's produced from the livers of other fish, as is the case with cod liver oil.
The World Health Organization (WHO) recommends eating 1–2 portions of fish per week. This is because the omega-3 fatty acids in fish provide many health benefits, including helping protect against a number of diseases.
But if you don't eat 1–2 portions of fish per week, fish oil supplements can help you get enough omega-3s.
Around 30% of fish oil is made up of omega-3s, while the remaining 70% is made up of other fats. Also, unprocessed fish oil contains some vitamin A and D.
It's important to note that the types of omega-3s found in fish oil have greater health benefits than the omega-3s found in some plant sources.
The main omega-3s in fish oil are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), while the omega-3 in plant sources is mainly alpha-linolenic acid (ALA).
Although ALA is an important essential fatty acid, EPA and DHA have many more health benefits (1, 2).
Another reason it's important to get enough omega-3s is because the Western diet has replaced a lot of omega-3s with other fats like omega-6s. This distorted ratio of fatty acids may contribute to a number of Western lifestyle diseases (3, 4, 5, 6).
Below are 13 of the many health benefits of fish oil.

1. Fish Oil Can Be Good for Heart HealthHeart disease is the leading cause of death worldwide (7).
Studies have shown that people who eat a lot of fish have much lower rates of heart disease (8, 9, 10).
There are a number of risk factors for heart disease, and many of these appear to be reduced by fish or fish oil consumption.
The benefits of fish oil for heart health include:

• Cholesterol levels: It can increase levels of HDL (the "good") cholesterol. However, it does not appear to reduce levels of LDL (the "bad") cholesterol (11, 12, 13, 14, 15, 16).
• Triglycerides: It can lower triglycerides by about 15–30% (16, 17, 18).
• Blood pressure: Even in small doses, it helps reduce blood pressure in those with high blood pressure (19, 20, 21).
• Plaques: It may prevent the plaques that form in arteries and cause them to harden, as well as make arterial plaques more stable and safer in those who already have them (22, 23, 24).
• Fatal arrhythmias: In people who are at risk, it may reduce fatal arrhythmia events. Arrhythmias are abnormal heart rhythms that can cause heart attacks in certain cases (25).

Although fish oil supplementation can improve many of the risk factors for heart disease, there is no clear evidence that it can prevent heart attacks or strokes (26).
BOTTOM LINE:Fish oil supplementation can help reduce some of the risks associated with heart disease. However, there is no clear evidence that it can prevent heart attacks or strokes.

2. Fish Oil May Help Treat Certain Mental Disorders

Your brain is made up of nearly 60% fat, and much of this fat is omega-3 fatty acids. Therefore, omega-3s are essential for normal brain function (27, 28).
In fact, some studies have shown that people with certain mental disorders have lower omega-3 blood levels (29, 30, 31).
Interestingly, studies have shown that fish oil supplementation can prevent the onset or improve the symptoms of some mental disorders. For example, it can reduce the risk of psychotic disorders in those who are at risk (32, 33).
In addition, supplementing with fish oil in high doses can reduce some symptoms of both schizophrenia and bipolar disorder (33, 34, 35, 36, 37, 38).
BOTTOM LINE:Fish oil supplementation can improve the symptoms of certain psychiatric disorders. This effect may be a result of increasing omega-3 fatty acid intake.

3. Fish Oil Supplementation May Help Reduce Weight and Waist Circumference

Obesity is defined as having a body mass index (BMI) greater than 30. Globally, about 39% of adults are overweight, while 13% are obese. The numbers are even higher in high-income countries like the US (39).
Obesity can significantly increase the risk of other diseases, including heart disease, type 2 diabetes and cancer (40, 41, 42).
Fish oil supplementation may improve body composition and risk factors for heart disease in obese people (43, 44, 45).
Furthermore, some studies have shown that fish oil supplementation, in combination with diet or exercise, can help you lose weight (43, 46).
However, not all studies have found the same effect (47, 48).
One analysis of 21 studies found that fish oil supplementation didn't significantly reduce weight in obese individuals, but it did reduce waist circumference and waist-to-hip ratio (49).
BOTTOM LINE:Fish oil supplementation can help reduce waist circumference. It may also help reduce weight gain when combined with other weight loss methods.

4. Fish Oil May Support Eye Health and Help Protect Vision in Old Age

Similarly to the brain, omega-3 fats make up an important part of the structure of the eye. Evidence has shown that people who don't get enough omega-3s have a greater risk of eye diseases (50, 51).
Furthermore, eye health begins to decline in old age, which can lead to age-related macular degeneration (AMD). Eating fish seems to help prevent AMD, but the results on fish oil supplementation are less convincing (52, 53).
One study found that consuming a high dose of fish oil for four and a half months improved vision in all AMD patients. However, this was a very small study (54).
Two larger studies examined the combined effect of omega-3s and other nutrients on AMD. One study showed a positive effect, while the other showed no effect. Therefore, the results are unclear (55, 56).
BOTTOM LINE:Eating fish may help prevent eye diseases. However, it's unclear whether fish oil supplementation has this same effect.

5. Fish Oil May Reduce Inflammation and Symptoms of Inflammatory Disease

Inflammation is the immune system's way of fighting infection and treating injury to the body.
However, inflammation can sometimes occur at low levels over long periods.
This is called chronic inflammation. It can worsen certain chronic diseases such as obesity, diabetes, depression and heart disease (57, 58, 59).
In these instances, reducing inflammation can help treat symptoms of the disease.
Fish oil has anti-inflammatory properties and can help treat diseases that involve chronic inflammation (60).
For example, in stressed and obese individuals, fish oil can reduce the production and gene expression of inflammatory molecules called cytokines (61, 62).
Moreover, fish oil supplementation can significantly reduce joint pain, stiffness and medication needs in people with rheumatoid arthritis, a disease in which inflammation leads to painful joints (63, 64).
Inflammatory bowel disease (IBD) is another disorder worsened by inflammation. However, currently there is no clear evidence on whether fish oil improves symptoms of IBD (65, 66).
BOTTOM LINE:Fish oil has strong anti-inflammatory effects and can help reduce symptoms of inflammatory diseases, especially rheumatoid arthritis.

6. Fish Oil May Have Skin Benefits

The skin is the largest organ in the human body, and it contains a lot of omega-3 fatty acids (67).
Skin health can decline throughout your life, especially during old age or after too much sun exposure.
Fortunately, there are a number of skin disorders that may benefit from fish oil supplementation, including psoriasis and dermatitis (68, 69, 70).
BOTTOM LINE:Your skin can become damaged by too much sun exposure or during old age. Fish oil supplementation may help maintain healthy skin.

7. Omega-3 Fatty Acids From Fish Oil Are Very Important During Pregnancy and Early Life

Omega-3s are essential for early growth and development (71).
Therefore, it's important for mothers to get enough omega-3s during pregnancy and while breastfeeding.
Fish oil supplementation in pregnant and breastfeeding mothers may improve hand and eye coordination in infants. However, it's unclear whether learning or IQ are improved (72, 73, 74, 75, 76).
Maternal and early fish oil supplementation may also improve infant visual development and help reduce the risk of allergies (77, 78).
BOTTOM LINE:Omega-3 fatty acids are essential for early growth and development. Fish oil supplementation in mothers or infants may improve eye development, although its effect on learning and IQ is unclear.

8. Fish Oil May Reduce Liver Fat

Your liver processes most of the fat in your body and can play a big role in weight gain.
The prevalence of liver disease is rapidly rising, particularly non-alcoholic fatty liver disease (NAFLD), which involves the accumulation of fat in the liver (79).
Fish oil supplementation can improve liver function and inflammation in humans, which may help reduce symptoms of NAFLD and the amount of fat in the liver (80, 81, 82, 83).
BOTTOM LINE:Liver disease is common in obese individuals. Fish oil supplementation may help reduce fat in the liver and symptoms of non-alcoholic fatty liver disease.

9. Fish Oil Supplementation Can Help Improve Symptoms of Depression and Anxiety

Depression is predicted to become the second leading cause of disease burden globally by 2030 (84).
Interestingly, people with major depression appear to have lower blood levels of omega-3s (29, 85, 86).
Studies have shown that fish oil and omega-3 supplementation can improve symptoms of depression (87, 88, 89).
Moreover, some studies have shown that oils rich in EPA help reduce depressive symptoms more than DHA (90, 91).
BOTTOM LINE:Fish oil supplementation may help improve symptoms of depression, especially EPA-rich supplements.

10. Fish Oil May Improve Attention and Hyperactivity in Children

A number of behavioral disorders in children, such as attention deficit hyperactivity disorder (ADHD), involve hyperactivity and inattention.
Given that omega-3s make up a significant proportion of the brain, getting enough of them may be important for preventing behavioral disorders in early life (92).
Fish oil supplementation may improve perceived hyperactivity, inattention, impulsiveness and aggression in children. This may benefit early life learning (93, 94, 95, 96).
BOTTOM LINE:Behavioral disorders in children can interfere with learning and development. Fish oil supplementation has been shown to help reduce hyperactivity, inattention and other behaviors.

11. Fish Oil May Help Prevent Symptoms of Mental Decline

As you age, your brain function slows down, and the risk of Alzheimer's disease increases.
People who eat more fish tend to experience a slower decline in brain function in old age (97, 98, 99).
However, studies on fish oil supplementation in older individuals haven't provided clear evidence that they can slow the decline of brain function (100, 101).
Nevertheless, some very small studies have shown that fish oil may improve memory in healthy, older people (102, 103).
BOTTOM LINE:People who eat more fish have slower age-related mental decline. However, it's unclear if fish oil supplementation can prevent or improve mental decline in the elderly.

12. Fish Oil May Improve Asthma Symptoms and the Risk of Allergies

Asthma, a lung disorder that can cause swelling in the lungs and shortness of breath, is becoming much more common in infants.
A number of studies have shown that fish oil may reduce asthma symptoms, especially in early life (104, 105, 106, 107).
One study combined the results of eleven other studies involving nearly 100,000 people and found that a mother's fish or omega-3 intake could reduce the risk of asthma in children by 24–29% (108).
Furthermore, fish oil supplementation in pregnant mothers may reduce the risk of allergies in infants (109).
BOTTOM LINE:A higher intake of fish and fish oil during pregnancy may reduce the risk of childhood asthma and allergies.

13. Fish Oil May Improve Bone Health

During old age, bones can begin to lose their essential minerals, making them more likely to break. This can lead to diseases such as osteoporosis and osteoarthritis.
Calcium and vitamin D are known to be very important for bone health, but some studies have suggested that omega-3 fatty acids can also be beneficial.
People with higher omega-3 intakes and blood levels may have better bone mineral density (BMD) (110, 111, 112).
However, it's unclear whether fish oil supplements improve BMD (113, 114).
A number of small studies have shown that fish oil supplementation reduced markers of bone breakdown, which may prevent bone disease (115).
BOTTOM LINE:A higher omega-3 intake is associated with higher bone density, which could help prevent bone disease. However, it's unclear if fish oil supplementation is beneficial.

How to Supplement With Fish Oil

If you do not eat 1–2 portions of oily fish per week, you may want to consider taking a fish oil supplement.
If you want to buy a fish oil supplement, then here is an excellent OPTION
Below is a list of things to consider when taking a fish oil supplement:
DosageEPA and DHA dosage recommendations vary depending on your age and health.
The World Health Organization (WHO) recommends a daily intake of 0.2–0.5 grams of combined EPA and DHA. But it may be necessary to increase the dosage if you are pregnant, nursing or at risk of heart disease (116).
Choose a fish oil supplement that provides at least 0.3 grams (300 mg) of EPA and DHA per serving.
FormFish oil supplements come in a number of forms, including ethyl esters (EE), triglycerides (TG), reformed triglycerides (rTG), free fatty acids (FFA) and phospholipids (PL).
Ethyl esters are not absorbed by the body as well as the others, so try to choose a fish oil supplement that comes in one of the other listed forms (117).
ConcentrationMany supplements contain up to 1,000 mg of fish oil per serving but only 300 mg of EPA and DHA.
Read the label and choose a supplement that contains at least 500 mg of EPA and DHA per 1,000 mg of fish oil.
PurityA number of fish oil supplements don't contain what they say they do (118).
To avoid these products, choose a supplement that is "third-party tested" or has the GOEDstandard of purity.
FreshnessOmega-3 fatty acids are prone to oxidation, which makes them go rancid.
To avoid this, you can choose a supplement that contains an antioxidant, such as vitamin E. Also, keep your supplements away from light, ideally in the refrigerator.
Don't use a fish oil supplement that has a rancid smell or is out of date.
SustainabilityChoose a fish oil supplement that has a sustainability certification, such as from the Marine Stewardship Council (MSC) or the Environmental Defense Fund.
The production of fish oil from anchovies and similar small fish is more sustainable than the production of fish oil from large fish.
TimingOther dietary fats help the absorption of omega-3 fatty acids (119).
Therefore, it's best to take your fish oil supplement with a meal that contains fat.
BOTTOM LINE:Check the instruction label of a fish oil supplement before consumption. Also, choose a supplement with a high concentration of EPA and DHA and that has purity and sustainability certifications.
Take Home Message Omega-3s contribute to normal brain and eye development. They fight inflammation and may help prevent heart disease and a decline in brain function.
Given that fish oil contains a lot of omega-3s, those at risk of these disorders can benefit from taking it.
When you buy a fish oil supplement, be sure to read the label to check for purity, concentration, form and sustainability.
However, eating whole foods is almost always better than taking supplements, and eating two portions of oily fish per week can provide you with enough omega-3s.
In fact, many of the studies mentioned above show that fish is as effective, if not better, than fish oil at preventing many diseases.
That being said, if you don't eat enough oily fish, you may benefit from taking a fish oil supplement in order to get enough omega-3s.