When it comes down to choosing the best supplements to reduce weight and boost workout performance, the argument on the health benefits of olive oil vs. fish oil surfaces.
Which one is practical and offers more health benefits? Comparisons between olive oil and fish oil have become a rising debate for those who don't just want to get active and fit but be healthier overall.
We spent hours of research and tested these two oils to compare them, and here’s what we found.
What Is Olive Oil?
Extra Virgin Olive Oil (EVOO) is the unrefined fruit juice of olives with water and solids removed through centrifugation.
This oil packs nutrition in the form of antioxidants like polyphenols, tocopherols, phytosterols, squalene, and terpenic acids.
One tablespoon is equivalent to 13.5 g of olive oil that provides 119 calories, 1.9 mg of vitamin E, and 8.13 of vitamin K [1].
Benefits of Olive Oil
The extra virgin form is beneficial to people who choose to stay active and fit. In addition, a diet rich in healthy fats is a better energy source than a diet rich in saturated fats.
Here are some known benefits of olive oil:
- It enhances mental focus - The fatty acids in EVOO enhance mental focus and ensure a better workout performance.
- It boosts energy - The essential fatty acids in oil extracts from olives give off energy that serves as energy boosters during high-intensity workouts.
- It improves stamina - Daily intake also offers heart health needed for higher stamina by improving blood pressure and lowering cardiovascular disease risk.
- It helps muscle building - Oil extracts from olives help absorb cholesterol from food and convert it to testosterone, which is necessary for muscle building.
- It promotes better bone health - Studies showed that oleic and polyunsaturated fatty acids work harmoniously to build bone tissue and allow the body to regenerate [2].
Other known health benefits include weight loss by controlling excess insulin production, fights mood disorders by balancing hormones, and slows down the aging process by reducing cellular stress.
Side Effects
Olive oil is safe to use but should be in moderation [3]. Some people exhibit nausea when taken in large doses due to the high calories.
Recommended Dosage
A 240 daily caloric intake source is drinking two tablespoons or 28 grams of plain olive oil [4].
The most important thing to remember is never to cook at a high temperature of not more than 374 degrees Fahrenheit to enjoy the full taste and maximize the antioxidants [5].
What is Fish Oil?
Fish oil is a nutritional supplement harvested from oily fatty fish and other seafood sources [6].
Fish oil supplements are a great source of 1000 mg Omega 3 Fatty Acids. It contains 180 mg of EPA (Eicosapentaenoic acid) and 120mg DHA (Docosahexaenoic acid). When taken daily, two capsules can give you 25 calories from 2 grams of fats. [7]
Benefits of Fish Oil
Here are some known benefits of fish oil:
- It reduces fatigue - 3 Fatty Acids help reduce fatigue and increase energy during a workout.
- It improves cardiovascular health - It can also improve cardiovascular health, which makes it a valuable supplement for endurance.
- It reduces inflammation - The absorption of Omega 3 Fatty acids reduces inflammation in the body, thus aiding in the fast recovery from muscle soreness after workouts [8].
Other known health benefits include preventing heart disease and maintaining immunity and strength.
Side Effects
While fish oils are generally safe to consume, be careful of any of these possible side effects.
- It may cause indigestion - The high caloric content of fish oil triggers indigestion and gives a feeling of heartburn, along with belching.
- It has a fishy smell and taste - The smell of fish where the oils are derived gives an impression of bad breath or a displeasing odor. A great way to reduce it is to take it frozen or with meals.
- It may trigger allergic reactions - Some people with existing allergies to seafood are most likely to develop skin rashes from fish oil.
- It may promote bleeding - Getting more than the recommended dosage of Omega 3 Fatty Acids might increase the chance of bleeding in severe cases. Please seek medical instructions before taking a high dosage.
Recommended Dosage
Fish oil is safe for most people when taken in adequate doses of 3 grams or less per day [9].
Can You Combine Extra Virgin Olive Oil And Fish Oil Supplements?
Yes, you can combine olive oil and fish oil supplements.
Findings from clinical trials suggest that taking fish oil supplements and EVOO in combination gives a quick and sharp improvement toward different autoimmune diseases like rheumatoid arthritis.
Another study conducted in patients with Metabolic Syndrome concludes that increased intake of both oil extracts can reduce oxidative stress [10], thus fighting inflammation [11] in the body.
One study claims that it observed a significant improvement in handgrip and reduced joint pain and morning stiffness in these combinations.
Olive Oil Or Fish Oil: Which Is Better?
Taking olive oil helps you enjoy daily activities by fighting depression and increasing your energy. It also enables you to stay fit and look young by improving stamina during long workouts.
Taking a fish oil supplement allows you to challenge heavy workouts by reducing fatigue and do more than the usual by increasing strength and boosting endurance.
The bottom line is both of these super oils support an active lifestyle. The key is to make sure to take the recommended daily dose to help keep you with an active mind, great energy, stable immunity, and disease prevention.
References:
- https://www.medicalnewstoday.com/articles/266258#nutrition
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5714143/
- https://www.medicalnewstoday.com/articles/266258
- https://www.webmd.com/vitamins/ai/ingredientmono-233/olive
- https://www.healthline.com/nutrition/is-olive-oil-good-for-cooking
- https://www.medicalnewstoday.com/articles/40253#food-sources
- https://www.webmd.com/diet/health-benefits-fish-oil#1
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7468920/
- https://www.medicalnewstoday.com/articles/324240
- https://pubmed.ncbi.nlm.nih.gov/25933490/
- https://www.hindawi.com/journals/omcl/2016/7432797/
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