As far as I can tell, there no daily requirements have been issued. So should I just focus on making Omega-3's a certain percentage of my fat intake?
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Thread: Daily Requirement for Omega-3's?
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02-20-2009, 08:27 AM #1
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02-20-2009, 11:26 AM #2
Definitely. I aim to get 10g of Omega-3's a day.
Here's a reliable article for you to check out:
http://www.healthcentral.com/heart-d...5/20777/omega3"Hai guys Im reading Plato's Republic, Thrasymachus is an epic troll but he gets counter trolled by Socrates over and over, bitch needs to LEARN." -Gancor
bulking until the end of the year. yeah, it's gonna get nasty.
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02-20-2009, 01:19 PM #3This is very hard to say - it depends on many things such as a persons age, or stage in growth and development (or if they are pregnant/ breastfeeding in the case of a female), their training status, and if they have any underlying health concerns or goals.
Omega-6 fats (Of which I would consider LA 'essential') are usually found at sufficient levels in most peoples diets, but something around 10-20g a day (being slightly less in females/ more in males) is 'an adequate minimum' for most people (male and female) between 18 and 45 to 50 years. In terms of % of diet - most suggest about 4-6% coming from omega-6 fats.
Omega-3 fats (of which I would consider ALA, EPA and DHA all 'essential' due to the poor conversion rates) needs to be, at a minimum, a combined total about 6-7g (once again - range of between 5 and 10g). So that is about 2-4g of ALA, and a combined total of 2-3g of EPA and DHA (eg: 6 to 10g fish oil caps a day).
To combine them - it would be a 'minimum healthy % PUFA fat' of about 8-10%
But, once again - I restate that these are MINIMUMS for 'health'. They are not what is 'optimal' nor 'best', especially for those who are in heavy training or have other issues to consider.
Without going into the details of the thread topic - in regards to EFA's specifically.... This is where many are confused by the term and have been lead to believe something different to what is true.
EFA = essential fatty acids. And they ARE essential... BUT --> A lot of people don't actually KNOW which fats are counted as essential fatty acids (and there is still a lot of debate in the nutritional community too), and what level of intake is actually 'essential'.
If people want to read about it I linked a few good articles here:
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02-27-2009, 06:55 PM #4
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02-27-2009, 11:34 PM #5
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02-27-2009, 11:59 PM #6
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02-28-2009, 05:27 AM #7
^^
This.
Basically - DHA/ EPA are very muchly useful to the body... And conversion rates from ALA suck muchly...
For details:
http://www.ncbi.nlm.nih.gov/pubmed/16828546
http://www.ncbi.nlm.nih.gov/pubmed/16441943
http://www.ncbi.nlm.nih.gov/pubmed/15075703
http://www.ncbi.nlm.nih.gov/pubmed/9637947
http://www.ingentaconnect.com/conten...00004/art00001
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03-01-2009, 07:47 PM #8
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03-03-2009, 08:53 AM #9
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03-26-2009, 08:24 PM #10
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so... as far as health is concerned... would taking in a combined 2-3g of EPA/DHA from fish oil caps be sufficient?
here's the stats on the fish oil caps I take:
Amount Per Serving
Fish Oil ---------- 2.4g
EPA ------------- 720mg
DHA ------------- 480 mg
So, 3 servings of these a day would give a combined 3.6g EPA/DHA and a total of 7.2g "fish oil."
Any input?I don't always rep back, but when I do, I always rep back. ;)
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04-04-2009, 01:02 PM #11
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04-04-2009, 02:32 PM #12
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05-08-2012, 06:52 PM #13
bumping an old thread here...I bought Nature Made Fish Oil which per servings (2 capsules) has 2400mg fish oil concentrate, 360mg of EPA, and 240mg of DHA. How many of these should I take if I don't eat any other significant sources of Omega 3s?
http://www.naturemade.com/Products/S...sh-Oil-1200-mg
Label can be seen there.
Thanks!
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05-09-2012, 06:45 PM #14
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05-10-2012, 02:02 AM #15
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05-14-2012, 06:15 PM #16
Thanks for the response, I am taking them simply because I don't eat salmon or any other significant source of omega 3s and I've heard they are essential for over all well-being. Also I eat a lot of nuts for my fats which are full of omega 6 and have read that it is not good to have a large omega 6 to omega 3 ratio --- it needs to be balanced.
I am in my mid 20s and trying to gain muscle.
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03-21-2018, 01:25 PM #17
Lots of studies out there about how omega3 deficiency correlates with depression.
Omega3 is antiinflammatory, and omega6 is inflammatory.
The diets of today in general contain more omega6.
1000mg-2000mg of EPA is said to be beneficial....
Started with 2000mg a week ago, have noticed an upped mood.
Some say that the people in northern countries are able to cope with the dark winter because of high intake of omega3s.
thoughts miscers?
peace
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03-21-2018, 02:25 PM #18
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