Omega-3 and Fitness




If you are physically active, you know that the harder you train and play, the more fuel and essential nutrients your body needs. Whether you’re a weekend sports enthusiast or a competitive athlete, good nutrition is vital for both optimal performance and staying healthy.

For athletes, getting sufficient amounts of omega-3 fats, such as EPA and DHA, is of particular importance because of their multiple health benefits.

Omega-3s and Fitness

Be Better Prepared with Omega-3s

Omega-3 fats are special fat nutrients that perform unique functions throughout the body. As metabolically active compounds, they help manage heart rate, circulation, oxygen use and breathing, muscle contraction, and body temperature. They also promote strong cardiovascular health and lean body mass. [1,2,3]

Being proactive is key. EPA and DHA must be in the tissues before exercise begins for maximum benefit. It takes weeks, not hours or days, to increase omega-3 levels in tissues. This means sufficient amounts of omega-3s must be consumed regularly. Increasing your intake of fish or supplementing with concentrated omega-3 from fish oil will prepare you for great performance and optimal recovery.

Omega-3s and Fitness

In professional athletes, EPA and DHA have been shown to: [4,5,6,7,8]

  • Support heart health and healthy heart rate
  • Promote robust circulation and oxygen utilization
  • Promote healthy joints and flexibility
  • Support healthy lung function
  • Improve muscle strength and bone density

Easy your recovery with Omega-3s

Physical and mental recovery is part of maintaining your game. As essential fat nutrients that work in muscles, bones, lungs, eyes, nerves, circulation, and your heart and mind, scientists have identified that EPA and DHA omega-3s help restore tissue health, muscle recovery, support healthy immune response, and help maintain strength as you age. [1,3,9,10]

Athletes can prepare for optimal performance and better recovery with regular consumption of EPA and DHA omega-3s. Experts recommend a daily intake of 1-2 grams of EPA and DHA, with more EPA than DHA, for the athlete. [3]

Plan your nutritional win. How will you incorporate the amount of EPA and DHA omega-3 your body needs to support your athletic goals?

Example: If your aim is to consume 2 grams (or 2,000 mg) of EPA and DHA per day, you can consume every day:

  • 2 fish oil capsules containing 1,000 mg EPA & DHA
  • 8 fish oil capsules containing 250 mg EPA & DHA
  • 1 teaspoon of concentrated fish oil liquid
  • 4-6 ounces of Wild Alaskan salmon
  • 6-8 ounces of canned sardines
  • 2 pounds of tilapia
Omega-3s and Fitness

Concentrated fish oil is a more convenient and efficient way to consume higher amounts of omega-3 for many athletes. A healthful diet and adequate fluid intake is important for those engaged in physical activity, and evidence suggests that both the weekend sports enthusiast and the trained competitive athlete will improve their performance by including EPA and DHA omega-3 in their daily regimen.

GretchenGretchen Vannice, MS, RDN

Head of Global Nutrition Education

Wiley’s Finest Wild Alaskan Fish Oil


[1] Calder PC et al. Br J Sports Med 2010;44:1065-1067.

[2] Huffman DM et al. J Exercise Physiology 2004;7:48-56.

[3] Simopoulos AP. Curr Sports Med Reports 2007;6:230-236.

[4] Buckley JD et al. Asia Pac J Clin Nutr 2005;14:S57.

[5] Peoples GE et al. J Cardiovasc Pharmacol 2008;52:540-547.

[6] Tartibian B et al. J Science & Med in Sport 2010;13:281-286.

[7] Mickleborough TD et al. Chest 2006;129(1):39-49.

[8] Mickleborough TD et al. Am J Resp & Clin Care Med 2003;168:1181-1189.

[9] Serhan CN et al. Annu Rev Pathol 2008;3:279-312.

[10] Smith GI et al. Am J Clin Nutr doi:10.3945/ajcn.114.105833

[11] Farzaneh-Far R et al. J Am Medical Assoc 2010;303:250-257.

The Most MSC Certified Fish Oil Products!


The Most MSC Certified Fish Oil Products!

Although choosing a Fish Oil brand can seem overwhelming, Wiley’s Finest Wild Alaskan Fish Oils make the choice simple with American made, sustainable, and concentrated Omega-3 products. Wiley’s Finest is dedicated to quality, transparency, and sustainability by offering more Marine Stewardship Council (MSC) certified sustainable and responsibly caught products than any other Fish Oil brand. Our caught and made in the USA products are the only full line of fish oil supplements that are NSF Contents Tested and Certified to ensure exceptional quality and safety for our customers.

MSClogoThe Marine Stewardship Council (MSC) is a global non-profit established to address the problem of unsustainable fishing and to safeguard seafood supplies for the future. The presence of MSC’s blue ecolabel certifies that seafood products that bear the mark are sourced from sustainably and responsibly fished and managed fisheries. Because of the simplicity and transparency of the MSC chain of customer program, our consumers can rest assured that the fish oil supplements you trust are what they claim to be. The value of a single species source means sustainability is not just a bold claim for Wiley’s Finest, but a fact that can be backed up with fisheries assessments, bycatch reports, and sound ecological fisheries management.

NSFlogoThe NSF Contents Tested & Certified mark on our products is your assurance that the product has been tested by one   of the most respected independent certification organizations in existence today. Each and every formula is independently certified by NSF to meet label claim for its nutrients and is tested to be safe from     harmful contaminants. Wiley’s Finest is proud to offer a line of exceptional quality supplements that stand out as   an industry leader in third party GMP certification and testing.



kelseycroppedby Kelsey Ginikos-West

Product Management Specialist

Wiley’s Finest Wild Alaskan Fish Oil

Summertime and Children


Children Kids Friendship Walking Happiness Concept

Summer’s here and for our kids that means swimming, camping, free time, sleepovers, and maybe more home-alone time. Fun! But summer is also the season when nutrition can go out the window with a less structured schedule. So how can you make sure your kids are getting the right stuff for the energy, playfulness, and restful sleep they need?

It’s true that we are what we eat. And because childhood is a time of rapid physical, mental, and emotional growth, kids’ bodies use the nutrients we feed them to fuel this growth. Their bodies depend on it. One good idea is to make sure their diets include adequate omega-3 fatty acids.

EPA and DHA omega-3 are healthy fats that we need to consume because our body needs them and we can’t make them. Children should consume at least 250 mg of EPA and DHA every day, yet most kids get less than 50 mg per day[1]. EPA and DHA omega-3 appear to be even more important for children with behavior, focus, sleep, and learning     challenges, as research shows they have even less EPA and DHA than other kids[1-3]. About one in ten children, more boys than girls, are affected.

What we know from the research:

  •      Kids need more EPA and DHA in their diets[1,4,5].
  •      Their mental and physical health improves when they get more[4-7].
  •      Kids with healthy levels of EPA and DHA have better moods, better social skills, and better learning skills[4-8].
  •      They also sleep better and are able to focus better[9,10].

Some simple and tasty omega-3 ideas:

  • Overnight oats for breakfast or afternoon snack (see our recipe here)
  • A can of tuna tossed into pasta salad
  • Fish oil stirred into yogurt, eat chilled or frozen
  • Hard-boiled eggs fortified with omega-3s in a picnic lunch
  • A small handful of chopped walnuts


GretchenGretchen Vannice, MS, RDN

Head of Global Nutrition Education

Wiley’s Finest Wild Alaskan Fish Oil


[1] Bird JK, McBurney MI. FASEB 2016;30:1163.3

[2] Gow RV, et al. PLEFA 2013;88:411-418

[3] Stevens LJ, et al. Am J of Clin Nutr 1995;62:761-768.

[4] Weiser MJ, et al. Nutrients 2016;8:99

[5] Richardson AJ, Puri BK. PLEFA 2000;63:79-87.

[6] Milte CM, et al. J Atten Disord 2015;19:954-964.

[7] Stevens L, et al. Lipids 2003;38(10):1007-1021.

[8] Richardson AJ, Montgomery P.Peds 2005;115:1360-6.

[9] Stonehouse W. Nutrients 2014;6:2730-2758

[10] Montomery P, et al. J Sleep Res 2014;23:364-388


Peaches ‘n Cream Overnight Oats Recipe (FOR KIDS!)



An excellent breakfast or afternoon snack on a hot summer day!


1 cup frozen Freestone peach slices (thawed)

1 cup steel cut or rolled oats

2 cups organic whole milk yogurt

2 tsp vanilla extract

2 tbsp honey

4 tsp Elementary EPA FOR KIDS!



In a medium-sized mixing bowl, blend yogurt, vanilla extract, honey, and Elementary EPA together. Add oats and stir gently.

Distribute mixture evenly into 4 containers with lids (we used pint size mason jars). Add 1/4 cup of peaches to each container. Cover and refrigerate for at least 6 hours or overnight. Chill until ready to eat.

Optional Additions: Add 2 tbsp chia seeds, ground flax seeds, or chopped walnuts.


kelseycroppedby Kelsey Ginikos-West

Product Management Specialist

Wiley’s Finest Wild Alaskan Fish Oil


EPA vs. DHA Omega-3: Is one better than the other?




EPA and DHA are nutrients that provide life-sustaining benefits for human health. From conception to old age, humans need EPA and DHA and since we cannot make these fats in our bodies, we must eat them. EPA and DHA are omega-3 fats and the predominant fats in fish and seafood and purified fish oils.


EPA vs. DHA:EPAvsDHAchart

The relative amount of EPA and DHA in fish and seafood differs but EPA and DHA always occur together in fish and seafood. For example, salmon can have more DHA or EPA, depending on the species; pollock has more EPA while sardines usually have about equal amounts of both. The relative amount of EPA and DHA in the human body differs according to diet and supplementation, but EPA and DHA work together in the human body, too.

Since EPA and DHA are biologically active nutrients that occur together and work together, it is difficult to identify distinctly different biological functions. However, here is a summary of what nutrition scientists have learned about EPA and DHA to-date. [1-6]

Healthy Babies:

When babies are in the womb, DHA builds critical brain, eyes, and nerve cells.

Heart Health:

EPA and DHA are instrumental in supporting heart health. Both EPA and DHA reduce triglycerides and support healthy blood pressure levels; they also promote healthy heart rate and normal blood flow. In addition, EPA supports good circulation while DHA helps create a more healthful form of circulating LDL-cholesterol.

Healthy Vision:

DHA is an essential nutrient for eye health and good vision.

Mental Health:

EPA and DHA promote healthy brain function and good mental health. To support healthy mood, research shows that both EPA and DHA with relatively more EPA is helpful.

Among middle-age adults, DHA is associated with clearer mental health. DHA is the source of neuroprotectins, which are thought to   support the health and repair of brain cells.

Healthy Aging:

Both EPA and DHA are associated with greater longevity.

Healthy Balance:

EPA competes with omega-6 fats to redirect and lower inflammation. Both EPA and DHA make compounds called resolvins that restore healthy tissue.

Inside all of our cells:EPAvsDHAquote

EPA and DHA perform many tasks in cells (e.g., blood, skin, muscle, nerve cells) so that they function properly. Inside these cells, they help manage genetic expression and cellular communication; they are involved in transporting nutrients (e.g., calcium and sodium) and in cell walls (membranes) they help determine what flows in and out.


When it comes to EPA and DHA, is one better than the other? No. That is akin to asking if your left hand is better than your right hand. Both EPA and DHA make core contributions to human health. Supplementing with more of one than the other may be warranted at different stages of life (see Table for examples) but both EPA and DHA are required for optimal health.

Since many Americans consume far too little EPA and DHA in their diet, the best approach for most people is to ensure adequate intake of both.


GretchenGretchen Vannice, MS, RDN

Nutrition Consultant

For more information contact:


[1] 1Bell GA, et al. Am J Epid 2014;179:710-720.

[2] Carlson SE. Am J Clin Nutr 2009;89:1523S-1529S.

[3] Grosso G, et al. PLOS One 2014;9:e96905.

[4] Hoffman DR, et al. PLEFA 2009;81:151-158.

[5] Mozaffarian D, Wu JH. J Nutrition 2012;142:614S-625S.

[6] Muldoon MF, et al. J Nutrition 2010;140:848-853.
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Serving Suggestions FOR KIDS!

Fish Dish of the Month, Products, Uncategorized


Have you tried our Omega-3 supplements FOR KIDS? They are delicious on their own, but we’ve found some more delicious ways for kids to get their essential nutrients!

Parents and kids love our new Omega-3 liquids because they are so easy to take! Kids like them served on a spoon or simply added to everyday foods. Here are some suggestions:

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Frozen Fruit Puree with Beginner’s DHABeginnersDHA_LeftFacing

Makes 6 child-size servings

  • 1 cup berries (frozen or fresh, rinsed)
    • we like strawberries but any will work
  • 1 banana, peeled
  • 1 Tablespoon Beginner’s DHA Omega-3 liquid

Combine ingredients and blend until smooth. Pour mixture into frozen treat molds (ice cube trays or small paper cups also work; insert a popsicle stick or plastic spoon), then freeze.

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Frozen Yogurt Popsicles with Elementary EPAElementaryEPA_LeftFacing

Makes 6 ½-cup servings

Mix together:

  • 2 Tablespoons Elementary EPA Omega-3 liquid
  • 3 cups of whole milk grass fed organic yogurt
  • 2 Tablespoons organic fruit jam

Pour mixture into frozen treat molds (ice cube trays or small paper cups also work; insert a popsicle stick or plastic spoon), then freeze.


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Lutein and Zeaxanthin: Two Critical Nutrients for Your Child’s Eyes



Did you know that your child’s eyes develop and mature over childhood just like the rest of the body? Of course, children need good vision to learn reading, writing, arithmetic and for playtime and sports, but today’s world is also full of screens – computer, TV, and cell phone – for which eye health and good vision are key. For optimum eye health, good nutrition is necessary throughout the growing years. Lutein and zeaxanthin are special nutrients that uniquely support eye health and development. These nutrients, part of group called carotenoids, are found in some plant foods, such as squash and corn, and in egg yolks.

Research shows that lutein and zeaxanthin support healthy vision by:

  •      Improving our eyes’ ability to adapt to changes in light
  •      Enhancing the distance our eyes can see, known as our visual range
  •      Reducing the effects of glare
  •      Reducing the effects of oxidation

Lutein and zeaxanthin are particularly important to the retina of the eye where they form macular pigment. This pigment screens all the light that passes through the eyes. Stronger and denser macular pigment has been shown to improve visual function. Getting abundant amounts of lutein and zeaxanthin increases macular pigment density.

MiniQuoteSome researchers believe that our eyes are most vulnerable to poor nutrition during childhood because they are not yet fully developed. Researchers also believe that declining vision in old age may be related to over-exposure and poor nutrition when we are young. There are many reasons to make sure that your child gets the best nutrition. Including lutein and zeaxanthin supplements will support your child’s eye health now and into the future. [1-4]


Gretchen Vannice, MS, RDN

Nutrition Consultant

For more information contact:



[1] Johnson E. Nutrition Reviews, 2014;605-612.

[2] Stringham JM, Hammond BR. Optometry and Vision Science, 2008;85:82-88.

[3] Bone RA, Landrum JT, et al. Journal of Nutrition, 2003;133:992-998.

[4] Hammond BR, Fletcher LM, et al. Investigative Ophthalmology and Visual Science, 2014;55:8583-8589.