Flaxseed or Fish Oil?
So, I see that many nutritionists and people on here recommend to take Fish Oil or Flaxseed. I’m guessing it is due to the Omega-3. Now on to my questions. Is there a maximum amount of mg of omega 3’s that one can take daily? I’ve read about many benefits of fish oil not too many on flaxseed. Is it better to take both or will one be enough? If I take the two, is that too much omega 3’s? Does anything I say make sense to you? Plus, if I decide to take fish oil, which may be the way i’ll go, is there a brand that might be the best one? Does it matter which brand it is? Or is it all about the fishy aftertaste?
May 24, 2008 at 7:41 am
Flaxseed vs. Fish oil
This was an article written by Milos Sarcev in Flex magazine in his question and answer nutrition forum…I thought it was very informative and wanted to pass it on to you good members…
Q: What is the best supplemental form of healthy fats?
A: I’m glad you asked. I’m a huge proponent of supplementing a bodybuilding diet with healthy fats. First, bodybuilders should be certain that they are getting plenty of healthy fats from their food choices. I recommend that each day you consume some of the following foods: salmon, and other fatty fish, nuts and seeds, olives and olive oil, and avocados. On top of this, I recommend supplementing with flaxseed oil or fish oil either in pill or liquid form. Of these two, it appears that fish oil is the better choice, with flaxseed oil being a strong runner-up.
-Fish oil has a better fat profile
Fish oil contains more eicosapentaenoic acid(EPA) and docosahexaenoic acid(DHA) than does flaxseed oil. Flaxseed oil is rich in alpha-linolenic acid(ALA). Recent research determined that EPA and DHA, the longer-chain omega-3 fatty acids, are more potent in their biological effects than is ALA. The omega-3’s in fish oil are essential components of brain cells, nerve cells, visual receptors, adrenal glands and sex glands, and are important for a whole host of other biological functions, as well. This makes fish oil a better source of healthy fats than flaxseed oil.
-Flaxseed oil must be converted in the body
Again, while flaxseed oil is a good second choice, it is inferior to fish oil because flaxseed oil must undergo a conversion process in the body. When you consume flaxseed oil, your body can make the existing omega-3’s into those with the more desirable profile(DHA and EPA) but this extra step can be problematic for some. Most people should be able to convert fine (as long as the necessary cofactors are present; i.e., eating a healthy balanced diet). But a small percentage of the population may genetically be inefficient converters, for whom fish oil would be better than taking flax.
-Flax keeps better than fish oil
While fish oil is superior to flax in its nutritional profile, one advantage of flaxseed oil is that you can store it longer than fish oil. Fish oils are prone to going rancid very quickly, and they are seldom refridgerated, compounding the problem. In addition, fish oils are more subject to pollution issues, unlike organically grown flax. If this is a concern of yours, then flax may be the better option for you.
Dosage-
I recommend that you take two to three grams of fish oil a day, as one or two doses, with meals. If you opt for flax, take one to three grams two or three times per day with meals.
A couple more articles.
All omega-3 fatty acids offer protective benefits to the heart, including making the blood less likely to clot and cause a heart attack, protecting against irregular heartbeats that cause sudden cardiac death, and decreasing risk of cardiovascular disease (CVD).
Two especially beneficial omega-3 fats — eicosapentaenoic and docosahexaenoic acids (EPA and DHA) — are found in fish. A less potent omega-3, alpha-linolenic acid, is found in plant sources such as soybeans, canola, walnut and flaxseed.
The American Heart Association’s (AHA) dietary guidelines have recommended
that adults eat at least two servings of fish per week. However, in light of the recent Environmental Protection Agency and Food and Drug Administration (FDA) warning about the presence of contaminants in some species of fish, a report examined the benefits and risks of consuming omega-3 fats from this source.
The report stated that benefits and risks depend largely on a person’s life stage. For example, children and pregnant and nursing women are more susceptible to mercury from fish so it would be more important for them to avoid eating fish than for middle-aged and older men, and postmenopausal women, for whom the benefits of eating fish are thought to outweigh the risks.
Additionally, people with elevated triglycerides, an indicator for heart disease, may benefit from taking 2 to 4 grams of EPA and DHA per day as a supplement, according to the report. A 1 gram per day dose, which may be more than can be received from diet alone, is currently recommended for patients with existing CVD.
Flax oil vs. fish oils
While much of the research has featured fish oils, recent evidence indicates that flaxseed oil, nature’s richest source of omega-3 oils, may have far greater benefit at a much reduced price. Hundreds of detailed scientific studies have shown supplementation with fish oils demonstrates many impressive effects, especially in improvcing cardiovascular function, lowering cholesterol levesls, and reducing blood pressure. Fish oils are composed of two fatty acids (eicosapentaenoic acid or EPA: and docosahezanoic acid or DHA) which can be manufactured in the human body from alpha-lenolenic acid, the chief fatty acid found in flax seed oil.
A recent clinical study demonstrated that approximately 1.5 tablespoons of flaxseed oil increased tissue levels of EPA comparable to those levels achieved in studies using fish oils. The key to achieving high tissue levels with flaxseed oil is restricting omega-6 oil intake. To do this,simply eliminate or avoid vegetable oils rich in linoleic acid. The results of this study are significant for several reasons. The most important is that flaxseed oil can be used instead of fish oils.
The primary benefits of flaxseed oil over fish oils are cost and safety. In order to achieve dosages used in the positive clinical studies with fish oils, a person would have to spend over $70 a month for fish oils, while a month’s supply of flax oil is only $12.
The safety question is based on several studies showing fish oil supplements to be contaminated with toxic derivatives known as lipid peroxides. While extra vitamin E and other antioxidant nutrients offer some protection against these compounds, in general, it is a good idea to avoid the intake of lipid peroxides.
May 24, 2008 at 7:44 am
well I take Omega 3-6-9 softgels that I get at the grocery (usually buy one get on half off or free) They contain, you guessed it, Omega 3, 6, and 9. 400 mg of each in 1 softgel and your suppose to take 3 times daily. I usually stick to NOW brands. Mostly because it seems to give you the most for your $.
May 28, 2008 at 10:05 am
Bryan has me using flaxseed meal. I use it in my oats and in yogurt and smoothies. It has a great taste as well. You will have to ask him more about the benifits though!!
July 17, 2008 at 11:01 pm
fish oil is superior in absorbtion, you need less pills
March 21, 2009 at 1:36 pm
I read that one need omega 6 to process the omega 3’s
November 27, 2009 at 3:27 pm
Great article! I have written some articles on fish oil on my own site at http://www.myherbalsupplement.com – I’d love it if you checked it out.
-Dennis Sandler, M.D.