Omega FATS : clearing things up

Discussion in 'Diet & Nutrition' started by Louno, Nov 25, 2005.

  1. Louno

    Louno New Member

    OK ive been looking in the forums and im really confused...
    I have one simple question, what fats do i need, because there are like 300 different product at my drugstore, Flax Oil , Salmon Oil, Fishs oils , Omega 3-6-9 blend oils some with EPA 30%, DHA 20%, CLA, and the list goes on, and also on the back of these, there are all kinds of different letters that dont mean much to me like ALA , LA , EPA , CLA , DHA and what not, some come vitamine E or whatever stuff in them...

    This is turning out to be very complicated, are those Omega 3-6-9 blend better? Can someone PLEASE tell me exactly what i should be looking for ?

    i spent like 20 minutes looking at 15 different bottles...

    I dont want to buy anything online.
  2. Lance

    Lance New Member

    Fish oil.
  3. ChrisHouston

    ChrisHouston New Member

    Omega 3, 6 & 9 are names for groups of poly- and monounsaturated fatty acids. They can't be produced by the body, hence their name Essential Fatty Acids (EFAs)

    Omega 3 (Polyunsaturated):
    ALA - Alpha linolenic acid
    EPA - Eicosapentaenoic acid
    DHA - Docosahexaenoic acid
    DPA (omega 3) - Docosapentaenoic acid

    Omega 6 (Polyunsaturated):
    LA - Linoleic acid
    GLA - Gamma linolenic acid
    DGLA - Dihomo gamma-linolenic acid
    AA - Arachidonic acid
    DTA - Docosatetraenoic acid
    DPA (omega 6) - Docosapentaenoic acid

    Omega 9 (Monounsaturated):
    Oleic acid

    For Omegas to work properly, you should be consuming them in the right proportion (2:1 Omega 6 to Omega 3, I've read somewhere). Apparently the western diet is already high in Omega 6, so you'll need to be concentrating on getting Omega 3s.

    So you should be looking for something with a high ratio of Omega 3 to Omega 6.

    Of the Omega 3 acids, DHA and EPA are the ones you should be concentrating on. Your body can convert ALA into EPA and DHA, but not as efficiently as just eating the stuff. ;-) A hint: ALA comes from plant sources, while EPA and DHA mainly come from marine sources - you're gonna be wanting fish oil, basically.

    From the FAQ:

    CLA - Conjugated Linolenic Acid
    This isn't an EFA. It can be taken in addition to, but not instead of EFAs.

    From the FAQ:

    Which is interesting. Most CLA supplements come as pills containing between 300 and 1500mg of CLA - meaning you could have to take up to 20 of the suckers a day - much more than the "two to four a day" recommended on the box. This certainly makes CLA quite an expensive option.
  4. colby2152

    colby2152 New Member

    Solid post Chris! [​IMG]
  5. Aaron_F

    Aaron_F New Member

    um, there is only two essential fats.

    Linoleic and alpha linolenic

    oleic or any other fat is not essential
  6. Bryan Haycock

    Bryan Haycock Administrator Staff Member

    I would suggest you buy a quality fish oil (about 2 grams EPA/DHA per day) supplement and call it good. If fish oil isn't an option, go ahead with flax oil (1 tbsp/100lbs bodyweight).

    By quality I mean something that says "molecularly distilled". This is the process by which ocean polutants and any organic (i.e. fishy) materials are removed.

    If you add this to a good diet that already includes good fats and is low in bad fats you will be just fine.
  7. Louno

    Louno New Member

    Thanks guys, i bought some O3 fish oils, 1000mg containing 400mg/200mg (epa/dha) , i take 2 after a meal.

    its kind of tricky to find good ones, there are 100 different brand but most of them are very low in epa/dha , 450/350 is the highest i saw but were more expensive, so i just took the cheaper 400/200 ones.
  8. coach hale

    coach hale New Member

    fish oils

    you are probably already consuming adequate amounts of omega 6s in your diet

    thank you
    Coach Hale

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