Fish Oil + best time to take it

[kandm]

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.

[Fit_Cubana]

I may be misinformed but I don't believe there is an exact crucial time to take in fish oil. There are important times when you should be getting your protein and carbs such as before and after your workouts but I believe that fats are OK to just spread out throughout the day.

[Amris]

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.

[fawn]

i believe it should be eaten with a meal for more absorption

[kandm]

Thanks for the info. Any one taking Spirulina powder? Any names that have worked for you. I would appreicate the help.

[IronMaiden1522]

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.

So are we wasting our time taking fish oil capsules? Are we getting none of the benenfits? Good info though.

[Amris]

So are we wasting our time taking fish oil capsules? Are we getting none of the benenfits? Good info though.

Not completely. But it's really kind of like drinking rain when you're desperately thirsty.

[TTaylor]

so what do the combo of both do for you?? burn fat??

TTaylor

[Emma-Leigh]

So are we wasting our time taking fish oil capsules? Are we getting none of the benenfits? Good info though.

Jenny - I wouldn't suggest fish oils without a good reason.

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! ):

Basic biochem stuff out of the way first:
Omega-3 fatty acids are long-chain polyunsaturated fatty acids between 18–22 carbons in length. They are unsaturated because some of these carbon atom are not 'fully loaded' with hydrogen atoms, so instead they form double links with the carbon atom next to them. They are called omega 3 fatty acids because the first double bond begins with the third carbon atom (when counting from the methyl end of the fatty acid molecule).

There are a few very important omega-3 fatty acids:
- those from fish - like docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA)
- those from plants (like flax and walnuts) - mainly alpha-linolenic acid (ALA).

Only ALA is considered an 'essential' omega-3 fatty acid. This is because your body can make DHA, EPA (and other Fatty acids) from ALA. But... only to a limited degree, and only when there are sufficient conditions in the body for this to occur....

Omega-6 fatty acids are also unsaturated long-chain fatty acids where the first double bond is at the 6th carbon atom.

There are lots more sources of omega-6 fatty acids, with the ones found most in our diets from things like:
- linoleic acid (LA), found in sunflowers, soybean oils and sesame seeds
- Gamma-linolenic Acid (GLA), which is found in things like primrose oil
- And Arachidonic Acid (AA) which is the one that is found in animal sources like meat, milk, eggs etc....

Once again, only one of these is essential - that is linoleic acid - as the others can be formed in the body.

Now - The problems occur because certain things have a competative influence on the metabolism of ALA to form the fatty acids like EPA and DHA. In particular - trans fats, saturated fats and (and this is why ratios are important) LA can all interfere with this process...

This is because the same set of enzymes (desaturase and elongase enzymes) act to metabolise these things - so, if the enzymes are busy with all the omega-6s or saturated fats (which are usually converted into AA) there will not be enough for the omega-3s. So, if your diet is too high in LA, and you are not getting ENOUGH EPA or DHA, then you end up being deficient in these omega-3s.

BUT - if you have too much omega 3 (as in, lots and lots of flax) - then it limits the ability of the body to metabolise the LA - so you get a build up of this in your body.

They also compete at cellular membrane levels for lipid-membrane composition/adipose composition levels, liver fat levels and lots of other things...

Anyway...

The omega-3's EPA and DHA are extremely important for normal health in the body. They are essential in brain development and function, they help in joint lubrication and reduce the risk of arthritis, can decrease cardiovascular problems like high blood pressure and heart disease, are essential for your skin and hair, are essential in maintaining healthy kidney function and helps protect your intestines and have also been links with decreasing cancer rates.

The list goes on and on... So - if they become deficient you are asking for trouble!

Omega-6s on the other hand (esp AA) can CAUSE inflammation in the body - this is because Arachadonic Acid is an important pre-curser for imflammation. See, AA helps form what is known as the Series 2 Prostaglandins - which are 'inflammatory mediators' released from tissues when they are damaged to help initiate the imflammatory cascade. So it can do all sorts of nasty things - like increase your chances of blood clots, increase the signs of inflammatory disease like arthritis etc etc. (just on a side note - this is what anti-inflammatory drugs (known as NSAID's - like Asprin) act to prevent being formed...).

But - you do need some omega-6 in the diet!! So don't think they are all bad.... they are actually needed to for the conversion of ALA to DHA and EPA (specifically, LA is needed in small amounts) and they have been linked with decreasing cholesterol. They are also important in ensuring our bodies CAN react to injury through inflammation!! They are needed to stimulate cell repair and are important in wound healing etc.

So you have to have a good ratio of both! - that means not too much omega 6's AND not too much omega 3's.

Anyway - Way back in evolution, our diets had ratios of around 1:1 (omega 6mega 3), because we had a higher intake of fish etc, and so this competition was not a problem... but now, the ratio is more like 20:1 (omega 6: omega 3) AND, on top of this, most of that omega 3 we do get is from ALA - NOT DHA and EPA....

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.

[Emma-Leigh]

ps: And in terms of your physique - It is also the fish oils that have been shown to improve boy composition and increase fat oxidation in the body....

(see the attached article).

[Amris]

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.

[Helene]

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.

I take my fish oil (2 tsp) at my last meal along with protein to make it a protein + fat meal. The only time NOT to take fish oil (or any kind of fat) is post-workout.

[Emma-Leigh]

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?...

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.

Please - Do not get me wrong!! I was not saying that linseeds are "horrible demon spawn"... I actually use/suggest (clients included) to sometimes use some WHOLE linseeds (for the lignans, phyto-nutrients, protein, fibre and fats they provide) in their diets. But this must be in BALANCE with the rest of their diets - and these people usually know exactly what they are eating!!

(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.

As I said - I was not saying flax was 'evil' - I was saying that a diet too high in omega-6 fats IS pro-inflammatory.

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.

...

[catbaloous]

Sooo...I just bought 1300mg softgel fish oils. How many of these should I take per day?

[Emma-Leigh]

Sooo...I just bought 1300mg softgel fish oils. How many of these should I take per day?

1300?? Hmmm... Never seen that before...? What is the level of EPA and DHA in them?

[catbaloous]

It says 600mg EPA and 240mg DHA. Total fat grams 1.5 and 19 IU of Vitamin E.

[Helene]

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.

[DBeistel]

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/

[Emma-Leigh]

It says 600mg EPA and 240mg DHA. Total fat grams 1.5 and 19 IU of Vitamin E.

Ok.. That is some weird concentrations happening there!

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.

[Emma-Leigh]

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.

I don't know if that would be ok or not.... ??

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.

[GeneK]

It was suggested that we take flaxseed with a drink or protein shake because flaxseed looses its benefit when heated. So adding flaxmeal when baking is not a good idea then? I know this as a very common way of using flaxmeal...

[jeni5.0]

i read that taking fish oil before a workout helps burn more fat. is there any truth behind that??

as for when to take it tho, i take mine usually with breakfast because i dont eat alot of fat in that meal.

[imperfectly_lou]

Thanks for all the great info Emma-Leigh. I have to admit I have been really lax about taking my fish oil lately. You have reminded me why I should be taking it. Ta!

[barnetjs]

Was the question as to when is the best time to take been answered? I can not see that it was.

[Megin]

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....

Mine say 2 softgels = 360mg EPA and 240 DHA
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?

[Emma-Leigh]

Mine say 2 softgels = 360mg EPA and 240 DHA
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

And there really is no 'minimum' of fish oils that your body needs (there is of omega-3 oils in TOTAL but that is for ALA rather than DHA and EPA). Rather, the 'minimum' I suggest above is for the composition changes that result from fish oils.

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?

Well... If you happen to be following a SET meal plan (that someone might have written for you) then you might want to check that to see if there are suggested times for fish oils....

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.

[Emma-Leigh]

Was the question as to when is the best time to take been answered? I can not see that it was.

Second post really said it all.... -> No optimal time.

[Megin]

Right

Excellent

Thanks Emma!!

[fish153]

Ok.. That is some weird concentrations happening there!

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.

It depends completely on your desired results from the fish oil as to what concentration and ratio between EPA/DHA you want. There are some that are high in DHA for memory support and mental clarity, then there are some that are high in EPA for depression, and then there are some that are high in both. But remember, EPA can convert into DHA when needed in the body (but DHA cannot convert into EPA) so a higher EPA is not a bad thing.

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.)

[buu1152]

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.

So have you out of all your research come up with the best cold pressed liquid fish oil? or at least a few trusted good ones?