Omega 3s…Are YOU taking them?
Posted by Natalie on February 17, 2010 - Posted in News There are 5 comments, Add yours!
Last night as we finished up with Robb’s Nutrition Talk on the Leaky Gut--we had a few clients stick around after to ask questions, and I was reminded...that sometimes we all need a refresher as to WHY we take so much fish oil!
Most folks in the gym know that we encourage fish oil consumption to help reduce muscle soreness--and for the healthy (well rested, low stress, adequately fed and watered) adult, that is enough reason to pop a few fish oil capsules every now and then...particularly after a difficult work out. But there are SO MANY other benefits....and benefits that come from consistently taking the appropriate dosage.
Check out the following resources to learn more about the benefits of fish oil!
World’s Healthiest Foods
The Paleo Diet
Poliquin Strength Institute
As a rule of thumb you should be taking 1/2 gram of EPA/DHA for every 10lbs. body weight...so follow my math for a person who weighs 140 lbs:
140 lbs/10= 14 X .5 grams = 7 grams = 7000 mg of epa/dha....
Costco (Kirkland Brand) capsules are 1000mg, but only 300 mg of EPA/DHA.... so that means 7000mg /300mg = 24 capsules....
If that seems like a lot...it is! Start with 3 at each meal (3X per day)....and work up to your prescribed amount.
If you don’t like taking all the pills, you can also buy liquid fish oil at Chico Natural. There are also other brands with capsules that have a greater concentration of EPA/DHA...meaning you don’t have to take as much to meet your prescribed amount.
Comments
Great question Christina! I thought I was taking plenty and now realize I AM NOT!! I need to take twice as much! Thank you Natalie for straightening that out. I also had a discussion at the gym that my fish oil should have higher DHA value than EPA. I looked at what I have from my naturopath in liquid and gel caps. The liquid is Cod Liver oil (yum!) and it is higher in DHA but the gel caps are higher in EPA. I called my naturopath to tell her what I had heard re. DHA / EPA. She asked why higher DHA was reccommended (I didn’t know) and she said naturally in fish their oil is higher in EPA. She said more important is where the fish come from and the quality of the oil - full of “other stuff/other oils” Any comments on DHA vs. EPA?
Wanted to add some more figures from my Costco brand. I have the Kirkland Enteric Coated 1200mg pills. Per pill: 1200mg (1.2g) of Fish Oil. Of that 684mg n-3 (EPA 410mg/DHA 274mg) By the formula for 160lb : 16*.5g= 8g EPA/DHA 8000mg/684 = ~12pills. This may help folks that are freaked about keeping up doses.
Can I get your (Robb/Nicki/Ferris/Anyone) .02 on Biotest’s Flameout?:
4 Capsules=
DHA: 2200 mg.
EPA: 880 mg.
thanks,
Mike Alley
Dr. David Perlmutter advised me to take plant-based DHA for my brain health, which I do, thus avoiding any issue with mercury in the fish oil and inability of my body to use flex seed oil properly. He mentioned that it is the DHA that the brain needs, and irrespective of that, we need a ratio of DHA to EPA where the DHA is the more abundant one. Most formulations do not provide for a higher DHA presence. Blessings, Doc Meek, South Jordan, Utah, USA; and Calgary and Edmonton, Alberta, CANADA
So if 300mg. of a 1000mg. capsul is the recommended EPA/DHA, what’s the other 700mg? Is it the Soy Lecithin or does you body only absorb 300mg. of that 1000mg. capsul with the other 700mg. lost through waste or something like that?