Getbig Bodybuilding, Figure and Fitness Forums
Getbig Bodybuilding Boards => Nutrition, Products & Supplements Info => Topic started by: jumpstart on July 08, 2006, 09:28:05 AM
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Is 2 to 3 too much to take?
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Nah that's fine bro, which company are you using? Usually it tells you the direction and you should be fine
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Nah that's fine bro, which company are you using? Usually it tells you the direction and you should be fine
Most i've heard was 1 per day. But I know many who would take more than 1.
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One of my friends recommended this to me. What specifically is its benefit? Yes, I know this should be in the Supplements forum.
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Oh and how much has anyone lose as far as bodyfat percentage using flaxseed oil and/or fishoil capsules daily under a good diet?
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i drink straight form the bottle. 5 grams or so
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i drink straight form the bottle. 5 grams or so
Exactly, the liquid is cheaper and an exact dose is not needed. Usually when prepping 1 tbsp 3x per day worked for me and the Mrs.
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2 softgels/day. One in the morn and one at nite should be good.
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2 softgels/day. One in the morn and one at nite should be good.
So no more than 2. Gothcha!
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Oh and how much has anyone lose as far as bodyfat percentage using flaxseed oil and/or fishoil capsules daily under a good diet?
It's not considered a "weight loss" supplement
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What specifically is its benefit?
EFA's
for which your body needs to convert in order to get the benefits
a very ineffecient process
Fish oil is much more effective cuz there's no conversion needed
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So no more than 2. Gothcha!
Generally, "they" recommend 2 tablespoons/day - so whatever that is
I think it would be A LOT more than 2 capsules.
More cost effective using the liquid.
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One of my friends recommended this to me. What specifically is its benefit?
It enhances heterosexuality.
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Is 2 to 3 too much to take?
No, it's not like a drug where there's an "overdose" level, it's an oil, therefore a fat, therefore a food.
Assuming each capsule is 1 gram, how many grams of fat do you eat a day, what % of that is polyunsaturated, and what % of that should be EFA's?
I usually take fish oil for efa'a, 8 or so grams/day... but I've also used flax by mixing a tablespoon (14g) into a protein shake.
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Here's a basic summary of many of the studies I've seen.
A common myth about the benefits of flaxseed oil...
As more and more people become aware of the importance of fat in their diet, there's growing interest in the benefits of flaxseed oil. Flaxseed oil is rich in a type of fat known as omega-3 (you'll also see it written as n-3).
Over the past few years, a number of studies have shown that fish oil (which is also high in omega-3 fatty acids) can reduce the risk of heart disease, lower your blood pressure, and also alleviate some of the symptoms of depression.
Because flaxseed oil also contains omega-3 fatty acids, it's easy to confuse the benefits of flaxseed oil with those of fish oil. However, what many don't realize is that the omega-3 fatty acids found in flax are not the same as those in fish.
Flaxseed oil
Fish oil contains two omega-3 fatty acids known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Flaxseed oil, on the other hand, is rich in alpha-linolenic acid, which is the "parent" fatty acid to DHA and EPA.
Although similar in structure, the benefits of alpha-linolenic acid, EPA, and DHA are not the same.
Your body converts alpha-linolenic acid rapidly into EPA, and more slowly into DHA. Roughly 11 grams of alpha-linolenic acid is needed to produce one gram of DHA and EPA. However, other foods in your diet can easily put the brakes on this conversion process.
A diet that's rich in trans-fatty fatty acids, for instance, will "interfere" with the conversion of alpha-linolenic acid into EPA and DHA. Trans-fatty acids are found in foods such as cookies, some types of margarine, chips, cakes, and popcorn.
When you see hydrogenated oil on the ingredients label of a food, there are probably some trans-fatty acids in there somewhere.
Balance
It's also very important to make sure that your diet contains the right balance of omega-3 and omega-6 fatty acids.
A healthy diet consists of roughly two to four times more omega-6 fatty acids than omega-3 fatty acids. In other words, for every four grams of omega-6 fatty acids, aim for at least one gram of omega-3 fatty acids.
Because traditional sources of fat (such as butter) have been replaced with vegetable oils (sunflower oil and corn oil, for example), the typical diet contains 14 to 25 times more omega-6 fatty acids than omega-3 fatty acids.
A diet that contains too many omega-6 fatty acids at the expense of omega-3 fatty acids also limits the conversion of alpha-linolenic acid into EPA and DHA.
This doesn't mean there are no benefits of flaxseed oil. Foods high in alpha-linolenic acid (such as walnuts and flaxseed oil) are a useful addition to the diet of anyone who wants a leaner, healthier body.
They should, however, be consumed as part of a diet containing high-fat, cold-water fish (such as salmon) and/or fish oil supplements.
Reference
Gerster, H. (1998). Can adults adequately convert alpha-linolenic acid (18:3n-3) to eicosapentaenoic acid (20:5n-3) and docosahexaenoic acid (22:6n-3)? International Journal for Vitamin and Nutrition Research, 68, 159-173
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thanks for the info.
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i think 2 soft gels per day is more than enough
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i think so too
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Barlean's Fresh ExPressedTM Flax Oil Capsules
Pure and pristine flax oil providing a potent source of valuable Omega-3 fatty acids for your good health.
# Leading Flax Oil Capsule
# Gently Fresh ExPressedTM
# Unrefined, unfiltered, free of harsh chemicals
# 100% Organic, Pesticide-free
# Convenient alternative to liquid flax oil
Suggested Use: Take 3 capsules 3 times a day.
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1tb in my am shake, tis all the flax for the day
rest is from red meat, chicken, almonds and peanut butter.........
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After realizing my diet was too clean I started Flaxseed as it is a great all around supplement, helps dry skin, a good form/source of fats, Omega 3....
Depending on the sale if I get caps I will usually take 10 a day or if not 2 tablespoonfuls a day
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As compared to flaxseed oil, fish oil may be beneficial in the context of fat loss/weight control. This is because fat gain may be associated with high triglycerides. Fish oil supplements contain omega-3 fatty acids, which, unlike the omega-3 fatty acid found in flaxseed oil keep blood triglycerides in check
See von Schacky C, Angerer P, Kothny W, et al. The effect of dietary omega-3 fatty acids on coronary atherosclerosis. A randomized, double-blind, placebo-controlled trial. Ann Intern Med 1999;130:554-62.
On dosage, you should probably take at least 10 capsules (10g). This is because most research on the effects of EPA and DHA in humans have involved at least 3 grams of the total of EPA plus DHA (i.e. an amount that requires 10 grams of fish oil, because most fish oil contains only 18% EPA and 12% DHA).
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Chris Aceto's top three supplements for fat loss, according to one of his books:
1. Water (Though water is technically not a supplement)
2. Fiber
3. Fish Oil...because of its effect on insulin levels. This is probably why Chris told Jay Cutler to cut out beef and chicken and to eat only fish to prepare for the 04 Arnold Classic.
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so what are we saying?? Nix flax?
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so what are we saying?? Nix flax?
swap it for fish oil...
i take 3-4 grams of fish oil per day...two doses
8)
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Seriously????? I got a whole botle of flax......what would be better for now, flax, olive, sawflower, or some almonds/walnuts? In am shake........
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so what are we saying?? Nix flax?
Basically ~ Yes
We want Omega 3's. We all know that. But, omega's differ ~ long chain vs short chain, ~ without getting into a big scientific disertation, the bottom line is: We want EPA & DHA . EPA & DHA come DIRECTLY from fish and fish oil. Flax oil is ALA (Alpha-linolenic Acid)(not to be confused with Alpha-Lipoic Acid). The reason we're always hearing about getting ALA from flax and other sources is because the body CONVERTS it into what it needs (EPA & DHA), BUT the process is very inefficeint and the conversion rate is only 5-10%. So it's best to get it from the source ~ FISH!
Now, there are a whole host of other benefits from flax - from the seeds - Ground (not whole), but that would be a whole other thread.
FYI ~ here's some more interesting info.
A recent study of about 47,000 men has found the ALA omega-3 fatty acids stimulate the growth of prostate tumors in men. Of the men monitored over 14 years, some 3,000 struggled with prostate cancer and about one in seven were suffering from the advanced stages of the disease.
Researchers found men who were suffering from advanced prostate cancer had higher quantities of ALA from non-animal as well as meat and dairy sources.
Scientists also found EPA and DHA could reduce the risk of total and advanced prostate cancer too. How does EPA and DHA work to prevent prostate cancer? Researchers offered these possibilities:
* modification of membrane phospholipid composition
* alteration of cell signaling and receptor activity
* lipid peroxidation
* cyclooxygenase inhibition
* cytokine production
* interference with androgen activity
American Journal of Clinical Nutrition July 2004 80(1);204-216
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Seriously????? I got a whole botle of flax......what would be better for now, flax, olive, sawflower, or some almonds/walnuts? In am shake........
These are all good. So use them all in moderation. They are fat and they do pack 9 calories per gram. Fish oil just seems to have more health benefits than the rest, good for fat loss, memory, vision, anti-inflammation, etc.
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Seriously????? I got a whole botle of flax......what would be better for now, flax, olive, sawflower, or some almonds/walnuts? In am shake........
Just finish out the flax oil - 2T/day
Adios the safflower for sure - no need
Incorporate 3-6 grams fish oil in the future
Keep the nuts - in small quantities ~ if that's possible ;)
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Thanks....I usually have:
1/2 teaspoon of flax and a fish oil cap with my am shake
then I have about 25 peanuts in the shell right before bed with my cottage cheese and casein shake. Is this a bad idea? Fat gain? I typically consume it laying down, watching the tube and love this meal, but is it detremental???
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there's better nuts than peanuts, try cashew though it's more expensive
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You scare me bro.....cashews are one of the WORST fats, if their is a worse.....almonds and walnuts are much better choices, however, I like peanuts!
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You scare me bro.....cashews are one of the WORST fats, if their is a worse.....almonds and walnuts are much better choices, however, I like peanuts!
Cashews are a fine monounsaturated fat actually providing more mono than peanuts per ounce.
Actually, peanuts are a legume, related to peas, lentils, chickpeas and other beans and not a nut at all.
http://livingheart.com/dietresources/monounsaturated_fat.asp
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I know I'm repeating my prior post, but I think some of the recommendations you are getting as to dosage are too low to ensure maximimum benefit:
"On dosage, you should probably take at least 10 capsules (10g). This is because most research on the effects of EPA and DHA in humans have involved at least 3 grams of the total of EPA plus DHA (i.e. an amount that requires 10 grams of fish oil, because most fish oil contains only 18% EPA and 12% DHA)."
By the way, I just checked the label on my fish oil in my desk at work and indeed, it does say that 1 softgel gives 180 mg of EPA and 120 mg of DHA. 1o capsules would therefore equal 3g of combined EPA/DHA.
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"On dosage, you should probably take at least 10 capsules (10g). This is because most research on the effects of EPA and DHA in humans have involved at least 3 grams of the total of EPA plus DHA (i.e. an amount that requires 10 grams of fish oil, because most fish oil contains only 18% EPA and 12% DHA)."
By the way, I just checked the label on my fish oil in my desk at work and indeed, it does say that 1 softgel gives 180 mg of EPA and 120 mg of DHA. 1o capsules would therefore equal 3g of combined EPA/DHA.
Although it's very confusing, the 2 big main studies (DART and GISSI) (for which many have followed) used (and subsequently suggest) 1.5g - 2.5g providing 450 - 850 EPA/DHA respectively which converts to what we usually see on the market - ie; 1000mg capsules (1 Gram) providing 180 EPA 120 DHA (= 300 EPA/DHA). Since it's impossible to take 1/2 of a cap, we round it up. So..... to get the 850 we round it up to 900 which is 3 caps. Those studies as well as many follow ups and what the AHA bases their recommendations on is, obviouisly, heart health. Hopefully, by now, we all realize fish oil provides a whole host of other benefits from arthritis to brain health, hence the tendancy to recommend something more along the lines of 5-6 grams (5-6/1000 mg caps providing 1500-1800 EPA-DHA). BTW (FWIW), these studies use a 2:1 EPA to DHA ratio which for some reason is practically impossible to find on the retail market (why ??? ), but if you've got deep pockets, caps fitting the profile are out there.
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so best case scenerio would be to have a serving of nuts for one meal, 2-3 fish oil tabs in one meal and a tb of flax in another......adequate... ...?
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This is some of the research I've found concerning dosage. Some of the studies use the higher dosages requiring closer to ten fish caps to get the required EPA/DHA amounts.
“In order to match the dosage used in several major studies, you should take enough fish oil to supply about 2-3 g of EPA (2000-3500 mg) and about 1-2.5 g of DHA daily (1000 to 2500 mg). Far higher doses have been used in some studies, however.” http://healthlibrary.epnet.com/GetContent.aspx?token=e0498803-7f62-4563-8d47-5fe33da65dd4&chunkiid=21684
“Effects of supplementation with fish oil derived n-3 fatty acids and gamma-linolenic acid on circulating plasma lipids and fatty acid profiles in women. "A randomized controlled trial on 31 women assigned some to receive either 4 g EPA/DHA (4:0 control group), 4g EPA/DHA plus 1g gamma-linolenic acid (GLA) (4:1), 2 g GLA (4:2), or 4g GLA (4:4) daily for 28 days.”
“Purified eicosapentaenoic and docosahexaenoic acids have differential effects on serum lipids and lipoproteins, LDL particle size. A study on 59 overweight, non-smoking men with mild hyperlipidemia, who consumed 4 g of EPA or DHA or olive oil for 6 weeks, reported decreased serum triglyceride concentrations in those taking EPA or DHA, both found in fish oil. In addition, the DHA-supplemented group also had a significant increase in serum HDL2 cholesterol concentrations.”
“Effect of low-to-moderate amounts of dietary fish oil in nuetrophil lipid composition and function. A study involving very high daily intake of ù-3 fatty acids (9.4 g EPA plus 5 g DHA per day) did show improvements in people with inflammatory disorders. Healthy adult male volunteers were randomized to receive one of four dietary supplements with different concentrations of fish oil or placebo oil for 12 weeks. Those receiving low to moderate concentrations of fish oil supplementation, using a daily intake of 0.58 g of EPA and 1.67 g of DHA, demonstrated modest improvements in indicators of immunity and possible reductions in inflammation.”
“Effects of oils rich in eicosapentaenoic and docosahexaenoic acids on immune cell composition and function in healthy humans. A double-blind, placebo-controlled parallel study on 42 healthy subjects was conducted to determine on the effects of EPA-rich oil (4.7 g/day) or DHA-rich oil (4.9 g/day) versus placebo (olive oil) on various immune outcomes over a 4 week period. Out of the parameters of immune function measured in the study, DHA supplementation only decreased T lymphocyte activation (assessed by expression of CD69) in healthy subjects, however EPA did not have a significant effect.”
Protective effect of Fish Oil Supplementation on Exercise-Induced Bronchoconstriction in Asthma Fish oil may be beneficial for asthmatic subjects with exercise-induced bronchoconstriction (EIB). A randomized, double-blind cross-over study was conducted on sixteen asthmatic patients with EIB following a normal diet, and either received daily fish oil supplements (3.2 g EPA, 2.0 g DHA) or placebo for 3 weeks. Pulmonary function and production of pro-inflammatory markers (i.e. leukotriene E4, prostaglandin D2, interleukin-1B, tumor necrosis factor-alpha, etc.) was assessed. The fish oil diet improved pulmonary function and significantly reduced proinflammatory eicosanoid metabolites, prostaglandins, and cytokines both before and after exercise compared to the normal and placebo diets.
http://www.vitaminherbuniversity.com/topic.asp?categoryid=3&topicid=1036
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This is some of the research I've found concerning dosage. Some of the studies use the higher dosages requiring closer to ten fish caps to get the required EPA/DHA amounts.
In the "treatment" of many conditions, yes, more has been shown to be necessary. For general, basic, overall health maintenance and well-being, 3-6 grams fish oil is adequate. It confuses the general public, especially those with conditions like arthritis diabetes or high cholesterol where more is generally necessary. For the treatment of neurological disorders including ADHD/ADD the necessary dosages are extremely high. Fish oil has blood thinning properties and at high doses could be of concern.
This site has a ton of great info. http://www.oilofpisces.com/
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High doses of fish oil will make you stink too, kinda of like consuming garlic does. The fishy smell will be coming out of your breath and out of your pores.
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This site has a ton of great info. http://www.oilofpisces.com/
Thanks for the great site.
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EFA's
for which your body needs to convert in order to get the benefits
a very ineffecient process
Fish oil is much more effective cuz there's no conversion needed
100% agreed. The quality of the fish oil is important too.
Flax seed oil causes my skin to break out.
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100% agreed. The quality of the fish oil is important too.
I think (hope :-\) the refining processes have gotten a lot better.
Flax seed oil causes my skin to break out.
Really ??? :o
You sure it didn't go bad on you? Flax oil is a very unstable oil.
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Truth of the matter is, flax, fish, olive, are all great efa's and should be used as part of your daily diet...just my opinion.....at night, I consume walnuts, almonds and an occasional peanut or 40........