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omega 3, 6 and 9

Posted: Wed Jun 12, 2013 12:01 pm
by stharrison
Hi Guys, I'm just looking for some help regarding fish oil after reading the stickied topic, one post says that the ratio between 3 and 6 should 1:1?

I eat tuna, basa and cod.

My supplement called 'omega 3,6 and 9' gives;
Linseed oil: 800mg
Omega 3 (ALA): 340mg
Omega 6: 114mg
Omega 9: 136mg

I want to get the optimum amount of the omega's, and also have heard they make you 'smarter'

Re: omega 3, 6 and 9

Posted: Wed Jun 12, 2013 3:12 pm
by stuward
Omega 3 is best sourced from fish or pasture raised animal meat and fats. If you eat fish 2 or more times a week you likely get enough. Omega 6 is found in multiple sources and is normally over-represented in the modern diet and contributes to chronic inflammation. You should be trying to reduce the amount you get. Omega 9 is monounsaturated found in nuts, meat and olive oil and you don't need to supplement. However it's likely healthy for you.

1:1 is an unrealistic number to shoot for. 2:1 to 4:1 is more realistic and there's no less science supporting it than the more aggressive number. That sticky was written back in the O3 hey-day and probably should be amended. It's more important to reduce O6 than it is to increase O3.

Linseed, or flax oil, is a poor substitute for fish. You only can convert a small part of ALA to EPA and DHA that you need.

Re: omega 3, 6 and 9

Posted: Tue Jun 18, 2013 9:35 am
by KenDowns
Stu, I don't think this question is to much of a hijack of the thread, so here goes. Is there a rule of thumb for general ratios of chicken to beef to fish for best o3/o6? I'm partly wondering because you are saying it is more important to reduce o6, and from what I know cheap chicken is high in o6.

I'm pretty happy with two servings of chicken a day, fish once/week and beef 3-4 times/week, supplementing with daily fish oil. This has me gradually losing body fat while still making gains in the gym. With those two benefits I'd like to stick with it, am I in the red zone with all that chicken though? Maybe swap out some chicken for fish?

Re: omega 3, 6 and 9

Posted: Tue Jun 18, 2013 2:25 pm
by stuward
Ken, I doubt there any ideal ratio and 99 dietitians would have 99 different answers.

Paul Jaminet wrote this, then backtracked after the comments, largely from Rachel Virden. http://perfecthealthdiet.com/2013/01/ch ... -mediocre/" onclick="window.open(this.href);return false;

As long as most of the fat in your diet comes from animal sources, I'd be satisfied, and if most of that was reasonably close to wild, even better.

Re: omega 3, 6 and 9

Posted: Thu Jun 27, 2013 1:00 pm
by stharrison
My meat diet consists of I'd say 50% chicken, 30% tuna and 20% fish, I don't really eat beef because of its high saturated fat, should I be eating more?

I'm guessing people are gonna say eat more beef, in which case I'd go for say chicken 40%, tuna 20% fish 20% beef 20%, therefore personally I still wanna get more omega 3, and less omega 6...

I gonna try and find a supplement offering more omega 3, and less omega 6 and no/less linseed oil.....

Re: omega 3, 6 and 9

Posted: Thu Jun 27, 2013 1:11 pm
by stharrison
http://www.myprotein.com/sports-nutriti ... html?rbm=a

http://www.myprotein.com/sports-nutriti ... html?rbm=a

http://www.myprotein.com/sports-nutriti ... html?rbm=a

My thinking says cod liver oil is made up of omega 3, 6, 9?

The 2nd link, super omega, is too expensive for me, but how good are those 3?

Thanks