Help me with my EFAs please.

**njc** · 04-06-2005, 01:32 PM

The brand ive been using: Fish Body Oils 1000 with omega-3 fatty acids.

1 gram of fat
EPA 180 mg
DHA 120 mg

Is this all I need to be taking in when it comes to EFAs?
How many should I take each day?

Thanx for the help.

**Jodi** · 04-06-2005, 03:55 PM

What are your stats?

Typically 6-10 caps should cover it. With yours, I'd say 10.

**njc** · 04-06-2005, 03:58 PM

Originally Posted by Jodi

What are your stats?

Typically 6-10 caps should cover it. With yours, I'd say 10.

Im 5'11, 190 about 11% bf.

So the ones Im taking will cover my EFA needs? There arent other sorts I should be ingesting.

**Jodi** · 04-06-2005, 04:00 PM

It will cover your omega 3 needs. You still need healthy fats from things like olive oils and nuts or nut oils.

**njc** · 04-06-2005, 04:06 PM

Originally Posted by Jodi

It will cover your omega 3 needs. You still need healthy fats from things like olive oils and nuts or nut oils.

So 10 of my fishies a day and would I need to consume olive oils, nuts and nut oils to get a wide array of different healthy fats or could i just pick one of the three sources and use it exclusively?

Thanks for your help.

**Jodi** · 04-06-2005, 04:07 PM

Yeah, you need to keep a balance of EFA's. Look at the stickies and in their it describes the different EFA's and what you need.

**njc** · 04-06-2005, 08:51 PM

Thats a lot of different oils. U use all them in your diet?

**Emma-Leigh** · 04-06-2005, 10:50 PM

Originally Posted by njc

Thats a lot of different oils. U use all them in your diet?

No - you do not need to use of of them.

There are only 2 essential fatty acids. One is an omega-3, and one is an omega-6.

The omega-3 oil gets converted to EPA and DHA in your body - which are responsible for lots of beneficial actions in the body.... but it does so very inefficiently, so it is much better to get the EPA and DHA in your diet.

You also need the primary omega-3, which you can get from plant sources of omega-3 such as flaxseeds and walnuts (it is also in small amounts in vegetables and some legumes).

For your omega-6, you usually get sufficient amounts in your diet from nuts and seeds (as well as grains, legumes, vegetables, etc) so you usually do not have to worry about supplementing this at all... If you DO supplement you run the risk of OVER consuming your omega-6 fats - and this throws your omega-3 to omega-6 ratio's out (which are important for health too).

Then there are other healthy fats - which are your other poly-unsaturated fats (eg: nuts, seeds) and your mono-unsaturated fats (eg: olive oil, avocado). These are very healthy fats and can/should be in your diet as well, BUT they are not ESSENTIAL as such (that is, your body can do without them).

Basically, supplement your fish oils (6g a day is fine in my opinion, but, as jodi suggested, you can have up to 10 if you wish) then ensure your diet has a good mix of nuts, seeds, grains, legumes, vegetables, animal products (eggs) and throw in some olive oil or avocado as well and you will be set!

**Jodi** · 04-06-2005, 10:55 PM

OMG

Thanks Emma.

No I didn't mean you need to take all of them all the time

**njc** · 04-07-2005, 12:18 AM

Great, thanks to both.

**KentDog** · 04-07-2005, 01:55 AM

Since we're already on the subject of Fish Oils, can someone tell me why this:

http://www.bulknutrition.com/?products_id=544
is much more expensive than this:
http://www.bulknutrition.com/?products_id=622

What are the differences? I was told when looking for Fish Oils that the thing to look for is the EPA

HA ratio, which although the numbers are doubled here, the ratio is the same. I guess it claims to be "double strength" but what does that really mean?

**Emma-Leigh** · 04-07-2005, 02:02 AM

Originally Posted by KentDog

http://www.bulknutrition.com/?products_id=544
is much more expensive than this:
http://www.bulknutrition.com/?products_id=622

What are the differences?

One as double the amount of EPA and DHA as the other. So, although the ratio's are still the same one is 'double strength' - Which means taking 1 tablet of the double strength is the equivalant of taking 2 of the other tablets. So, instead of 6 capsules a day, you could get away with only taking 3.

Similar concept as different concentration medications - you don't need as much if the concentration is more.

**KentDog** · 04-07-2005, 02:12 AM

Oh, duh, I feel rather unintelligent now. If that is the only thing that is different, then I don't see how the additional cost is worth it (not far from double, with the extra strength factored in).

**Emma-Leigh** · 04-07-2005, 02:29 AM

Originally Posted by KentDog

Oh, duh, I feel rather unintelligent now. If that is the only thing that is different, then I don't see how the additional cost is worth it.

It probably costs more to concentrate the DHA/EPA into the double strength formula... also you are not getting a 'bulk' price (costs more to buy things in smaller amounts)... if you work it out in a "per pill" cost comparison:

$6 for 180 caps @ 180/120 concentration
= roughly 3.33 cents a tablet
= daily cost = 3.33 x 6 tablets = 19.8 cents a day

$13.99 for 120 caps @ 360/240 concentration
= roughly 11.65 cents a tablet
= daily cost = 3 tablets x 11.6 = 34.9 cents a day

It seems to be almost double the cost...

**njc** · 04-08-2005, 12:57 PM

I want to use olive oil on the bottom of the skillet when cooking my eggs. Does that ruin its EFA content or anything like that? me cooking it?

**Emma-Leigh** · 04-08-2005, 03:35 PM

Originally Posted by njc

I want to use olive oil on the bottom of the skillet when cooking my eggs. Does that ruin its EFA content or anything like that? me cooking it?

You will not alter the oil - not at the temperatures you would reach with that type of cooking. Olive oil is pretty stable at most heats encountered in regular cooking (it is a mono-unsaturated fat, which is more stable).

So you can go ahead and cook with it...

But, as I said above, it is not an essential fat (it does not contain one of those two EFAs) but is a good source of healthy monounsaturated fats...

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