Thread: Fish and Flax oil

Originally Posted by Doublebase

I supplement with both fish oils and flaxseed oil. I take about 5 fish oil caps and 3 flax caps. Is this to much? What do you suggest. I read the stickies about fish and flax.

I don't think you need both. Stick with just the fish oil caps and take 6 if you're average sized.

If you are eating a balanced diet then you should not need to supplement with flax - you will be getting everything you need in terms of omega-6 and 9 from your food. It also gives you ALA (omega-3) but this is not a good form of omega-3 for the body... So it is not as useful.

The fish oils will give you EPA and DHA - which is what your body needs... And I recommend you supplement with fish oils regardless of eating fish.. 6g a day at a minimum... Up to 10g if you are huge...

Originally Posted by Emma-Leigh

If you are eating a balanced diet then you should not need to supplement with flax - you will be getting everything you need in terms of omega-6 and 9 from your food. It also gives you ALA (omega-3) but this is not a good form of omega-3 for the body... So it is not as useful.

The fish oils will give you EPA and DHA - which is what your body needs... And I recommend you supplement with fish oils regardless of eating fish.. 6g a day at a minimum... Up to 10g if you are huge...

So I guess I will just stick with the Fish Oils. 6 grams a day. Do you spread them out or take them throughout the day? I was just taking them all at night but now I take 2 with certain meals during the day. What do you suggest? Also, I read that you should refrigerate fish oil.

I have been taking 12 fish oil capsules four times throughout the day over the last year as well as taking a tablespoon of falx oil every day. I am stopping the flax though as I have read that the fish oil is the most important.

I never heard about refrigerating fish oil, but flax oil has to be refrigerated.

I am also 6'3 and 232 pounds just for reference.

Originally Posted by Doublebase

So I guess I will just stick with the Fish Oils. 6 grams a day. Do you spread them out or take them throughout the day? I was just taking them all at night but now I take 2 with certain meals during the day. What do you suggest? Also, I read that you should refrigerate fish oil.

I usually suggest to spread them into meals that have less fat (not in your PWO though).

The caps, as long as they are stored in a sealed/dark container (not clear or see-through), can be stored in a cool cupboard or pantry... If it is just the oil then they need to be re-fridgerated.

Originally Posted by Emma-Leigh

If you are eating a balanced diet then you should not need to supplement with flax - you will be getting everything you need in terms of omega-6 and 9 from your food. It also gives you ALA (omega-3) but this is not a good form of omega-3 for the body... So it is not as useful.

Not to hijack- but Emma, could you please elaborate on why ALA is not good for your body? and what about R-ALA and CLA. I thought these supps helped the bod partition fats more effectively.

Originally Posted by shm353

Not to hijack- but Emma, could you please elaborate on why ALA is not good for your body? and what about R-ALA and CLA. I thought these supps helped the bod partition fats more effectively.

I never said ALA wasn't good - it is just not the best form of omega-3 fats to get - because it is not readily converted in your body to the more important DHA and EPA - so it is more important that you get these.

You can read about fish oil conversion stuff in This thread


R-ALA is a isomer (form) of Alpha Lipoic Acid (it is the one that is found in the body)... It is a really good anti-oxidant and helps with lots of things (blood glucose levels, thought processes/cognition, cardiovascular effects etc etc) but it is not going to be the magic pill for your weight loss.

And CLA - well... good if you are a rat. But seriously - although CLA has been linked to some favourable things like decreased fat mass, increased lean mass, decreased cancer growth and better bone health the results are somewhat variable - and significant results are usually only seen with very high doses (25g/day).

It has been seen to help diabetic people especially - However, in non-diabetic adults it tends to increase resting insulin levels and can contribute to an increased insulin resistance and cause inflammation in the body.... They are not sure as to why this happens - but they think it is related to some of the things that CLA causes some of the cells in the body to make (a substance called Tumour Necrosis Factor Alpha - TNF). Which is also related to inflammation.

So it is really not all that beneficial!!