I am currently working out with my husband; we were wondering when will be the best time to take our fish oil pills. Hours before the work out, or minutes before the work out. I want to lose 8 pounds and my hubby wants to lose 30 pounds. We are now eating healthy and working out 5 times a week. Please let me know when will be the best time to take the fish oil, and any other suggestions to the workout regimen.
Workout regimen:
everyother day: Cardio (30 mins Treadmill*running every 5 mins*
, 30 mins Ellipical)
Upper body, and Abs
2 Days: 60 mins treadmill (running every 5 minutes)
15 - 30 mins leg exercises
We would enjoy anyone's input.
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Thread: Fish Oil + best time to take it
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12-31-2005, 10:05 PM #1
Fish Oil + best time to take it
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01-01-2006, 05:58 AM #2
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01-01-2006, 06:54 AM #3
Fit Cubana is correct.
However, let me tell you a few facts.
First off, fish oil by itself is a good product. But the problem with capsuls is that they are "cold pressed" which is a process that does not use heat, but instead produces heat. So, even though they don't deliberately cook the oil, they still do cook the oil. But they can label it now in a way that leads you to believe you are getting the highest possible quality. Those who actually be careful to prepare it in a manner where it's not exposed to heat will tell you so. Otherwise, they'll just say, "cold pressed."
You won't find good capsuls, because almost every known method for creating them creates heat and kills most of the benefit. There are good liquids around, however, and I'd be happy to give you a link (with which I am not affiliated, and get no percs for sending you there) if you would like it.
Also, the best way to get maximum benefit from your fatty acids is to use both fish oil, and ground flax seeds TOGETHER. So the "which is best" argument is really a moot point... they are best together.
Additionally, flax seeds contain two other elements that are essential and extremely beneficial to your body. The healthiest form of fiber (which encourages your intestines and your bowels to do the work themselves, instead of simply making things softer and easier to 'fall through'). And one of the most powerful antioxidants known, called lignans. In fact, flax seeds are the single best source of lignans. Lignans have a lot of other properties as well, in fact, research is still ongoing on these little guys, and only getting more positive as time goes by.
So, I would personally advise that you have 1 teaspoon per day of fish oil, and 3 teaspoons per day of ground flax seeds (coffee grinders are fabulous for this!).
The best way to have these is in a smoothie or shake, because again, heat destroys EFAs:
1 banana
1/2 cup frozen strawberries
2 tsp. fish oil
2 tsp. flax
2 scoops protien powder (I prefer vanilla myself- strawberry's prolly tasty, too)
1 & 1/2 cup orange juice
*A bit of stevia (the healthiest sweetener- won't make your blood sugar go wild) to taste
* I only need to add this when I use protien powder. Otherwise, if you use orange flavored fish oil, the OJ is plenty to make it sweet.
This should make enough for both of you. The banana is important, it smooths the texture a LOT. You should use something else instead of the protien powder if you can, but it's an acceptable way to have it. I don't use the protien powder very often, I usually scramble myself some eggs, or have a handfull of nuts, etc. with it.
It is NOT acceptable by itself, it requires protien to balance it out. Sugars/carbs, when consumed together with protien, take longer to be broken down and thus enter your blood stream. This is essential to keep yourself from having an energy spike from the OJ, followed by the insulin valley that most of us are familiar with from the "before time."
Or in other people we know. I see it all the time in coworkers.Last edited by Amris; 01-01-2006 at 06:56 AM.
First they came for the Socialists, and I did not speak out -because I was not a Socialist.
Then they came for the Trade Unionists, and I did not speak out -because I was not a Trade Unionist.
Then they came for the Jews, and I did not speak out -because I was not a Jew.
Then they came for me - and there was no one left to speak for me.
-attributed to Pastor Martin Niemoller (1892/1984)
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01-01-2006, 02:08 PM #4
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01-04-2006, 10:35 AM #5
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01-04-2006, 04:17 PM #6
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01-04-2006, 04:31 PM #7Originally Posted by jennygFirst they came for the Socialists, and I did not speak out -because I was not a Socialist.
Then they came for the Trade Unionists, and I did not speak out -because I was not a Trade Unionist.
Then they came for the Jews, and I did not speak out -because I was not a Jew.
Then they came for me - and there was no one left to speak for me.
-attributed to Pastor Martin Niemoller (1892/1984)
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01-04-2006, 05:50 PM #8
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01-04-2006, 06:32 PM #9Originally Posted by jennyg
You do not (and 99% of the populations does not) need to supplement with omega-6 oils (which is a good % of the fat found in flax).
Your omega-6 requirements are usually filled with your normal dietary intake (things like nuts, seeds, grains, meats, dairy etc etc all have omega-6 in them) and too many omega-6 fats have been linked with many diseases such as cancer (esp bowel and breast cancer), auto-immune disease and cardiovascular disease (increase risk of stroke and atherosclerosis).
Basically - it promotes inflammation in the body (via the AA pathway).
It is only the omega-3 fats (specifically, the EPA and DHA that you find in fish) that you will need to supplement with... This is because most diets are really low in omega-3 fats, and the plant form of omega-3 is not all that good anyway - it is very poorly converted in the body (to DHA and EPA) and it is the EPA and DHA that have the main benefits to you.
Here is some info I have posted in the past... (it basically just says the same thing but in a much longer way! ):
Originally Posted by Emma-Leigh
And here:
Omega-3 fatty acids do a lot more than help with fat loss.
The two really important things they do are - they alter cell membrane structure and they are essential in producing the 'good' prostaglandins (series 3 prostaglandins in particular).
By altering cell membranes (they increase the poly-unsaturated nature of cell walls) they alter cell metabolism, which is one of the reasons why they make it easier to utilise fats as fuel, but they also increase the efficiency of cell signalling (important in nerve function and hormone actions).
The series 3 prostaglandins are essential in decreasing inflammation in the body. They are essential in maintaining good joint lubrication, maintaining the lining of your stomach, maintaining your kidney health and doing a multitude of other things. Omega-3 fatty acids are also helpful in maintaining your vision (they are linked to macula health), maintaining your mood/emotional health, maintaining nerve/brain function (this is especially so for one of the omega-3 FA - DHA - which is essential for brain health and development),
maintaining cardiovascular health (decrease platelet 'stickyness', decrease blood pressure and decrease triglyceride levels etc), maintaining good hormone production, maintaining skin/hair/nail and bone health. Basically, they are needed for everything...
When you eat too many omega-6 fatty acids you interfere with the conversion of ALA (the true 'essential omega-3) into the series 3 prostaglandins, EPA and DHA and you get in increase in the formation of the 'bad' prostoglandins (series 2 in particular).
This then results in failure of all the benifits of the omega-3 FA/series 3 prostaglandins as well as an increase in the negative effects of the series 2 prostaglandins, which can result in things such as inflammation (esp of joints), decreased cardiovascular health (it increases things such as platelet stickiness and can cause hypertension)
Don't get me wrong - you DO need omega-6 FA. Series 2 prostaglandins are ESSENTIAL in your bodies immune response to disease and Omega-6 FA are also converted into the series 1 prostaglandins, which are also essential for your overall health.... But you just do not want too many in comparison to omega-3 FAs!!
Although flax does have some omega-3 in it, it does not have EPA and DHA, which fish oils DO have - and these are really important because, although the body can create these if you are getting enough omega-3, the conversion rate is very low. Flax also has omega-6 in it, so if you are already getting lots of these in your diet then you will only be increasing the imbalance.Last edited by Emma-Leigh; 01-04-2006 at 06:34 PM.
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01-04-2006, 06:49 PM #10
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01-04-2006, 07:20 PM #11
My research disagrees.
The main ingredients in flax that people need are the lignans and the fiber, as well as the fats, which most people actually do NOT get in their diets.
This is again why I always recommend that people take BOTH. 3 tsp a day of flax SEED (not oil) will give them the right amount of flax oil, while a tsp of LIQUID, not CAPSULS fish oil will balance the rest of the oils. (even your article seems to agree that both are better than just either alone)
I have spent a LOT of time researching this. I have read articles and studies that basically all lead to a single conclusion: Take them together, and take fish oil in cold pressed liquid, not cold pressed capsuls.
That was the actual question, whether or not CAPSULS instead of the LIQUID were "useless". It's not useless, but the liquid is almost always FAR superior to the capsuls, because fish oil capsuls are heated- even the cold pressed ones. This is well known to destroy the benefits of the oil. It's just not well known that there are few (and no inexpensive) ways to create oil capsuls without heat. Which is not the case for liquid.
I don't really think that demonizing one thing (like flax) is really healthy when a combination is actually the best. Your comments are the first I have seen of ANY research, in many months of research, that actually claim that flax is in any way bad in normal amounts. Perhaps the research was done on capsuls?
I have seen all kinds of information on each, and I have seen a few articles that state both are better than either alone.
Most people don't eat nuts, and dairy is a very unhealthy way to get fats. Again, we are the only animals that eat milk past the time that we're infants. No other animal, unless given milk by humans, consumes it. Most people don't eat whole grain breads, and most of the whole grain breads that actually do contain Omega 6s contain... flax. The majority of mainstream breads are made with a very large amount of "dead" or over-processed flour, and a bit of whole grain flour, giving them the "legal right" to claim whole grain. You can read the label and see quite easily that I'm not making it up.
3 tsp per day of flax seeds also grant a very excellent source of fiber- something highly missing in most Americans' diets. In fact, according to my studies, the fiber in flax, contrary to your assertions, actually help PREVENT inflammation in the joints, and cancers like bowel cancer, because people actually move their bowels more often and thus don't get toxified.
But there is a huge difference between simply taking some oil capsuls, and actually eating the flax seed. So perhaps we are both right- the oil alone is not good, but the seeds are beneficial. That would seem reasonable to me, and nothing in my research has ever disputed that. But use of the actual flax seeds themselves has shown only benefits, so far as I have seen.First they came for the Socialists, and I did not speak out -because I was not a Socialist.
Then they came for the Trade Unionists, and I did not speak out -because I was not a Trade Unionist.
Then they came for the Jews, and I did not speak out -because I was not a Jew.
Then they came for me - and there was no one left to speak for me.
-attributed to Pastor Martin Niemoller (1892/1984)
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01-05-2006, 11:31 AM #12Originally Posted by k&mWORKOUT
M: Full body workout
T: Off
W: Full body workout
T: Off
F: Off
S: Full body workout
S: OFF
Walk dog 1 hour a day.
DIET
Protein and good fats, low carb
Goal: Loose fat and gain muscle!
Just do it!
Obsessed is a word the lazy use to describe the dedicated!
You are what you eat!
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01-05-2006, 02:41 PM #13Originally Posted by Amris
(and, just so you know, excessive linseeds **may** have some negatives - do some research on flaxseeds and cyanogenic glucosides... With that said, fish oils have negatives too - they can increase your bleeding time/decrease your ability to clot blood correctly... can cause some people to have diarrhoea... can interfere with medications such as warfarin or asprin... and **may**, in VERY large doses impair your insulin excretion so you end up displaying a semi-type 1 diabetic reaction to carbs... But this has only been demonstrated in rat studies to date - and you can't transfer everything between species)...
Anyway... What I am specifically refering to supplementing with excessive amounts of the omega-6 fats (no matter where they come from).. This IS a bad idea, especially when your omega-3 intake is low. This is because you want to get your omega-6 : omega-3 as low as possible. At least 4 or 5:1. And I go so far as to usually suggesting to AIM for 1:1 (hardly ever achieved).
[quote]Most people don't eat nuts, and dairy is a very unhealthy way to get fats. [quote]
I never said dairy fat was healthy. But it is a source of omega-6 fats - even skim products contain small amounts of this type of fat. Same with lean meats and eggs...
And yes, omega-6 is ESSENTIAL in your diet... But you really do not need that much (we are talking a few grams here). And as to whether or not a person will get it from their diet... Well... We really need to seperate this into the two distinct populations to speak of:
1. the 'fitness people' (that is, those who WILL be eating lean meats, nuts, whole grains, legumes, vegetables, skim dairy, fruits... etc etc). Now, these people will probably fill their requirements through these... Even vegans (who are eating soy, legumes, nuts/seeds) will easily hit their omega-6 needs with these foods.
2. the 'rest of the populatipn' - (that is - those eating a typical western diet) . Now, these people actually get even HIGHER doses!! You would be suprised as to where you find it. eg:
salad dressings (eg: ranch dressing or anything you buy off the shelf).
mayo
corn chips
margarine and butter
meats (beef, pork, chicken)
Dairy again (both low fat and full fat)
Processed biscults/cookies and crackers
Candy bars
vegetable oil (esp used in takeaway products and processed foods)
Most McDonalds/Wendy's/Pizza hut etc products have stacks of omega-6 in it
Cereals (that is those crappy things people eat in the morning)
Infact, anything that is made in a factory usually has vegetable oil added to it (cheap way to add texture and help with binding etc) - and this will usually be more than enough to hit your requirements.
3 tsp per day of flax seeds also grant a very excellent source of fiber- something highly missing in most Americans' diets. In fact, according to my studies, the fiber in flax, contrary to your assertions, actually help PREVENT inflammation in the joints, and cancers like bowel cancer, because people actually move their bowels more often and thus don't get toxified.
Omega-3 and omega-6 act like a 'counter balance' for the body and the arachadonic acid pathway. The omega-6 fats promote the inflammatory path (where you go down to produce things that WILL increase your risk of cancer, heart diease, auto-immunne disease and arthritic conditions) and the omega-3 fats promote the reverse. They help to 'soothe' or dampen inflammation. It is why there is stacks of research going into the use of DHA and EPA (and ALA) in things such as Athrosclerosis, Rheumatoid arthritis, IBD, osteoarthritis, SLE, Psoriasis and even Asthma....
The DHA and EPA are also involved in a number of other things in the body (eg: nerve function, eye function, kidney health...) which is whey they are doing a huge amount of research into a plethora of other things conditions such as mental illnesses (eg: depression, OCD, ADHD), macula degeneration, and Renal failure.
...Last edited by Emma-Leigh; 01-05-2006 at 02:43 PM.
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01-06-2006, 06:23 PM #14
- Join Date: Jul 2005
- Location: Fort Worth, Texas, United States
- Age: 45
- Posts: 540
- Rep Power: 285
Sooo...I just bought 1300mg softgel fish oils. How many of these should I take per day?
Daily giving myself a swift kick in the A$$!!!
"The good Lord gave you a body that can stand most anything. It's your mind you have to convince."
"Perfection is not attainable. But if we can chase perfection we can catch excellence."
Vince Lombardi
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01-06-2006, 11:04 PM #15
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01-07-2006, 04:22 AM #16
- Join Date: Jul 2005
- Location: Fort Worth, Texas, United States
- Age: 45
- Posts: 540
- Rep Power: 285
It says 600mg EPA and 240mg DHA. Total fat grams 1.5 and 19 IU of Vitamin E.
Daily giving myself a swift kick in the A$$!!!
"The good Lord gave you a body that can stand most anything. It's your mind you have to convince."
"Perfection is not attainable. But if we can chase perfection we can catch excellence."
Vince Lombardi
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01-07-2006, 07:09 AM #17
Emma, I just checked my fish oil and it says it has 2250mg fat..I'm not sure of the EPA and DHA breakdown. Is that good? I take 2 tsp a day.
WORKOUT
M: Full body workout
T: Off
W: Full body workout
T: Off
F: Off
S: Full body workout
S: OFF
Walk dog 1 hour a day.
DIET
Protein and good fats, low carb
Goal: Loose fat and gain muscle!
Just do it!
Obsessed is a word the lazy use to describe the dedicated!
You are what you eat!
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01-07-2006, 07:20 AM #18
This may sound funny but Chia seeds are good for Omega 3-6
It has more omega 3 than flax seeds. Here is a link for some info. Chia seeds can absorb 5-9 times their weight in water and can be used as a substance filler. I'm not affliated with this site in anyway. I saw chia seeds mentioned on another site and looked into it. I had to laugh when I saw this all I could think about was Chia pets. This thread was also discussed in the over 35 forum .
http://www.chiaseedandoil.com/
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01-07-2006, 06:11 PM #19Originally Posted by catbaloous
Usually fish oil caps are ~180 EPA and 120 DHA per 1g capsule... And the recommended amount for these/day is ~ 2g. So if you take 6 caps you get 1080mg EPA and 720mg DHA (total of 1800mg)....
With your concentration if you took 2 tablets you would be getting 1200mg EPA and only 480mg DHA (total of 1880mg) but the mg of each particular fatty acid would be slightly different....
I don't think it would matter greatly - but next time I would probably look for something that has either 180/120 EPA/DHA or 360/240 EPA/DHA.
Also - just be careful about getting tablets with high concentrations of Vit E in them... Although Vit E has a low toxicity (you need hugo amounts over 1500 IU a day) it could become an issue if you supplement it from other things as well.
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01-07-2006, 06:15 PM #20Originally Posted by Helene
Firstly - is that 2250mg fat per tsp or per 'serve'?
Secondly - You need to find out what the EPA/DHA concentration is... That is the important thing.
As I said in my above post - you should be aiming for something that has a minimum of about ~1100mg EPA and ~700 DHA per day. As a maximum I suggest you cap your intake at the equivalent of 10g caps - which would be 1800mg EPA and 1200mg DHA.
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01-08-2006, 10:32 PM #21
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01-09-2006, 12:29 AM #22
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01-09-2006, 02:57 AM #23
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01-09-2006, 10:27 AM #24
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01-09-2006, 12:29 PM #25Originally Posted by Emma-Leigh
Directions are to take 2 softgels 2 times a day = 720 EPA and 480 DHA
Why would they recomend that if that doesn't even meet the min. requirement
Grrr- thats frusterating
-But as to stay on topic, the 'best time' to take these:
I would imagine you do not want them pre/post workout- but in any other meal should be fine, no?Right now it doesn't matter what the results will be.
Whats more important is that you test the waters. You share the story.. you add a different aspect to your recovery..
Leap and the net will appear..
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01-09-2006, 02:38 PM #26Originally Posted by Megin
But the dosing on the tablets are not listed for that reason.... and because the dose of actual 'fish oils' you require is not set they can basically put anything on them!!
-But as to stay on topic, the 'best time' to take these:
I would imagine you do not want them pre/post workout- but in any other meal should be fine, no?
But, to answer your question in general - there is no real 'optimum' time for them. For capsules... Yes, you are probably better not taking them with your PWO shake (although the capsule takes some time to break down in your stomach, so in reality it would probably not make too much difference). Pre-workout should not make a huge difference unless it was where you were taking in the meal ~20-30 minutes before your workout.. (but, once again, the caps would mean the alteration to digestion would probably not be an issue).
If you take the oil - then I would seperate it from immediately around your workouts.
I suggest, with those capsules, you split the dosing into 2 or 3 serves a day (2-3 tablets per dose) and add them to the meals that are lower in fat... OR you split them so you have half in the morning and half in the evening.
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01-09-2006, 02:42 PM #27
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01-09-2006, 05:49 PM #28
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02-02-2006, 09:30 AM #29Originally Posted by Emma-Leigh
For example, there is one for memory with 450mg DHA and only 90mg EPA because DHA is more beneficial for memory/mental clarity than EPA. For cardiovascular health, there is one with 1060mg EPA and only 274mg DHA because EPA is the more effective/active in contributing to good heart health.
One I take is for depression and it has 500mg EPA and only 25mg DHA, when taken twice a day it is 1gram EPA, which in studies has been shown to be as effective for depression as higher dosages.
Then there are all sorts of other companies that have special formulations for joint support specifically, or skin, or whatever else.
If it is just for general Omega 3, then Nordic Naturals makes a very highly recommended one with 650mg EPA and 450mg DHA ... or like you mentioned another good ratio is the 360mg EPA and 240mg DHA as seen in ones like Genuine Health's Omega 3. Carlson Labs' Super Omega 3 is also highly recommended and has 300mg EPA and 200mg DHA.
(I'm sure you know all of this, I'm just stating it for the benefit of those who might not or might wonder why there are different levels of EPA and DHA in different brands.)
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09-17-2013, 02:05 PM #30
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