Fish oil is a polyunsaturated fatty acid, making it highly prone to oxidation when stored at room temperature, which can be harmful. To preserve its efficacy and prevent consuming oxidized fats, it should be stored in the freezer and moved to the fridge for active use.

While animal proteins are more anabolic gram-for-gram, this difference becomes irrelevant for muscle and strength gains once total daily protein intake is sufficient (around 1.6g/kg). Controlled studies show no significant difference in outcomes between vegan and omnivore groups.

Jessie Inchauspé simplifies complex prenatal nutrition into four key pillars: Choline for brain formation, balanced Glucose for energy without excess, Protein as a fundamental building block, and Omega-3s for brain health. Optimizing these four gives the baby an ideal foundation for growth.

Instead of adhering to a strict diet label like vegan or pescatarian, Dr. Bolsiewicz advises focusing on nutrient quality. A gut-healthy, anti-inflammatory diet is achieved by consistently consuming these four "workhorses," which support the microbiome and calm the immune system, regardless of the diet's name.

The Omega-3 Index, a measure of omega-3 levels in red blood cells, is a powerful predictor of longevity. Observational data shows that individuals with an index of 8% have a five-year longer life expectancy compared to those with a 4% index, a level common among people on a standard American diet.

Not all fish oil is beneficial; polyunsaturated fats are prone to oxidation, which can be harmful. Consumers should consult third-party testers like IFOS and specifically look for a TOTOX (total oxidation) value under 10 to ensure the product is potent and free from rancid, inflammatory fats.

To significantly slow the progression of age-related macular degeneration, a leading cause of blindness, a surprisingly modest diet change is effective. Consuming just two servings of oily fish and 2.7 servings of green leafy vegetables per week reduces the risk of the disease advancing by 41%.

Like olive oil, omega-3 fish oil supplements are susceptible to heat and can become oxidized and rancid, negating their benefits. A study found 95% of popular supplements exceeded normal oxidation levels. To preserve their efficacy, they should be refrigerated immediately after purchase.

An evolution of the standard Mediterranean diet, the 'green' version further reduces animal products and heavily incorporates polyphenol-rich foods like berries and green tea to enhance cognitive protection and longevity.