Fish oils....How much?

[IrishTuner]

I've always taken fish oil caps but I don't really know how much I should take.
I usually do 4 caps (2 and 2) and they are 1000mg per. Is this enough or do I need more?.....less?

I take wild salmon caps, "Salmon-Force" to be exact and I'm
6ft, 195lbs if that helps.

Thanks in advance!

[519Muscle]

Omega 3 is the only one that u need to take 3000mg daily is enough separated into 3 servings 1000mg a serving.

[IrishTuner]

Ya I've read that Omega 3's are the only ones we need since we get
6 and 9's from other foods. I think the next bottle I get will be
strictly omega 3's. All it says on the back of the bottle I got is
"Wild Salmon Oil.......1000mg"

[519Muscle]

check out Truesupplements.com they sell their omega 3 cap for really cheap.

[IrishTuner]

check out Truesupplements.com they sell their omega 3 cap for really cheap.

Oh ok awesome I will. I'm assuming this is a canadian supplement store

[519Muscle]

Oh ok awesome I will. I'm assuming this is a canadian supplement store

Yup they are cbb sponsors their banner is on the top of the site..

[tiramisu]

Robb Wolf recommends about 10 grams of epa/dha per day.
I'm currently taking about 6.

[IrishTuner]

Robb Wolf recommends about 10 grams of epa/dha per day.
I'm currently taking about 6.


Oh ok excellent, then I will up my intake

[519Muscle]

u get ur efa's from everyday foods their is no need to take 6-10g through supps.

[Ritch]

^^^ I don`t know about that. Unless you want to eat fish and sardines everyday, supps are necessary. About the whole epa, dha thing. I think the only important factor is the dha. I get 1.2 grams of dha per day. Which is about 6 grams of fish oil caps.

[tiramisu]

We are talking about omega 3/omega 6 balance not "essential fatty acid intake".
Optimal is somewhere between 1:2 and 1:1. Our diet's are fairy heavily weighted in Omega 6's.

I went through my diet on a spreadsheet using the usda database and 10 grams is close enough for the palumbo template.

[519Muscle]

^^^supps r important but taking 10g of efa's through supps is overdoing it, whole foods r alot more important and supps r only to help u, they should not be overused or relied on for getting ur nutrients.

[tiramisu]

^^^supps r important but taking 10g of efa's through supps is overdoing it, whole foods r alot more important and supps r only to help u, they should not be overused or relied on for getting ur nutrients.

You really don't understand, you keep saying efa's.

Please do a little research on omega 3/omega 6 balance. Your suggestion as to where one would get adequate omega 3's to balance a western diet's omega 6 contribution would be very interesting.

[519Muscle]

We are talking about omega 3/omega 6 balance not "essential fatty acid intake".
Optimal is somewhere between 1:2 and 1:1. Our diet's are fairy heavily weighted in Omega 6's.

I went through my diet on a spreadsheet using the usda database and 10 grams is close enough for the palumbo template.

I know that they are important to intake on a daily basis, i was just saying that their is no need to get all that through supps, if he is having enough meals through out the day not sure what his diet is, but if he has any sort of fish in his diet their is no need to take in 10g of caps worth of omega 3.

[tiramisu]

I know that they are important to intake on a daily basis, i was just saying that their is no need to get all that through supps, if he is having enough meals through out the day not sure what his diet is, but if he has any sort of fish in his diet their is no need to take in 10g of caps worth of omega 3.

Not correct. 7 ounces of salmon is not going to do it. And that's not 10 grams worth of caps.... that's 10 grams of epa/dha which could be 30 bloody caps in some of the low dose cheapo shit.

[tiramisu]

Try taking your diet and adding up the omega 6's and omega 3's and see the disparity. Check how much omega 3 is in 7 ounces of salmon or your omega 3 eggs. It is pretty much impossible to get a decent ratio from our diet. Corn fed chicken, beef, dairy, eggs, pork are high in 6's and almost non existent in 3's because they aren't eating their natural grass diets.

You might be able to do this with diet with an okinawan style diet but then you'ld be shorting yourself on all that good protein you want to support an athletic lifestyle.

[Ritch]

Tiramisu is dishing out some good info here. Why do you think you`re diet is optimal is omega`s 519? Why do you think it`s "overdoing it" by supplementing with the caps. I actually think you`re "underdoing it" by not... That kind of thinking makes me think of people who say "no need to supplement creatine, it`s found in food". That`s true, unless you want to eat 5 lbs of beef per day... Tiramisu did some research on this, more than me, and if he says 10 caps a day of fish oil, I`d go with that.

But man 10 grams of combined epa and dha is an expensive proposition. I take 6 omega 3 caps a day which comes to 600mg of them. That means I need to a hell of alot more... How long have you been taking this much epa and dha for and what has it done for you Tiramisu?

[519Muscle]

i did not say once that the caps dont help, i just find no need to take 10caps aday when im eating 4 whole food meals aday there is no need for all of that, start up a poll tiramisu and see how many people take 10g of omega 3caps a day i bet their wont be many.
b.t.w im not a "cheapo shit" u just depend on ur supps wayyyyy to much good luck with ur omega 3 make sure u dont miss ur next serving.
oh yeah i almost forgot tiramisu truesupplements has a sale on omega 3 caps 1000caps for $41 just for u, go crazy with it....;)

[tiramisu]

I upped my dose from about 3 grams of epa/dha to 6 grams of epa/dha a couple of weeks ago. You can buy better dosed caps at costco. I'm still looking for a high dose liquid source so I can just do a couple of tablespoons a day rather than all these stupid caps.

Amongst other things a good omega 3/6 balance is supposed to allow you to maintain a lower sustainable body fat. reduce general inflammation, lowers triglycerides, improved insulin sensitivity. There's a whole bunch of related stuff.

I recommend Robb Wolf's podcasts and his blog if you are interested.
http://robbwolf.com/?feed=podcast

Here is a podcast where Robb Wolf talks about the amount of omega 3's to use in your diet (it is question 3):

http://robbwolf.com/wp-content/uploads/2010/01/The-Paleolithic-Solution-Episode-12.mp3

I "believe" it has lowered my tendon inflammation to some extent. I don't know if it will lower my body fat set point but the guys who are sold on this think that staying around 10% body fat all the time is perfectly reasonable and easy (****ers).

I like the idea of the heart and blood sugar benefits in terms of long term health risks.

... and just to be clear this is FAT. It's not a "supplement" it is food. One of the key macro nutrients that your body uses.

[Talo]

You can also go with the oil ( liquid ) which is something like 2-3 tbsp daily . This will be a lot better on your wallet.

[IrishTuner]

Wow!! did I ever learn a lot from this thread.....thanks to everyone!!
But I don't think I get enough omega 3's from my diet so I will be upping from 4000mg to 7 or 8. So many great benefits from the 3's.

Here is an example of my diet.....please feel free to critique:

7:00 dixie cup of whole oats, 2 sc protein(isoflex) and yogurt in water, 2 fish oil caps
10:00 apple, handful of almonds 1sc protein in water
12:00 either dinner from night before or 2 tuna or PB/honey sndwiches,
2:30 same as 7:00 with some multi's
4:00 Gym
5:00 PW shake
6:00 Meat, carbs, veggies
8 or 9 1/2 sc of iso and 1/2 sc of casein in water

[Ritch]

I have yet to find an oil cheaper than the caps. The stuff sold by the company that ends with an x was once touted as being so, and I did the math. Not cheaper by a long shot. Trust me guys, I shop unlike any other and coscto and truesupplements are the cheapest places I know that sell high quality fish oil caps. I`d be willing to be trueprotein has cost efficient caps as well.

But now I`m a little confused Tiramisu. At first you said 10 grams of epa and dha for optimal results but now you said 6. Or is 10 grams of epa and dha the ideals of Dave Palumbo?

It`s great that you eat 4 whole meals a day 519, but how much dha are you getting in those meals. I don`t think you even know ( no offense ) because if you did you`d be taking extra omega`s. If you can prove me wrong, then great! You wanna see people go nuts with this stuff? Check out the theads on T-nation of people using this fish oil caps. I`ve read of people double dosing their rediculously, overpriced, overhyped flameout prodcut. The totals in dha going up to 4.2 grams of dha per day. That would be 22 caps of fish oil that contain 200mg of dha. Insane! Just the cost per month would be about $75 a month!

[tiramisu]

1) I'm currently taking 6 grams of dha/epa (10 caps of the stuff i just bought)
2) The recommendation is 10 grams of dha/epa

I went through the palumbo 200 pound template and and a usda database and counted up the omega 3's and 6's. I'll pretty it up and post it later. The range of what is optimal being between 1:1 and 1:2 is pretty darn broad. I looked at the number and listened to the advice of 10 grams and said yup that looks about rightish.

[Ritch]

^^^ Damn 10 grams is bad new, because that means I`d have to take 16 caps per day. I take 6 which gives me 3.6 (insert a sad face or a guy with his hands with the insdes of his pockets pulled out with a sad expression...)

I just realized if 16 caps is about ideal, then the people who take what I read on t-nation weren`t crazy after all. I feel like a one legged dog trying to burry a turd on a frozen pond. I know what to do, but just don`t have the tools to do it.

[tiramisu]

the caps I have are 400 epa / 200 dha per cap. I started with the cheapo 200 ml's of omega 3 per cap fish oil tabs and after doing some research realized I'd have to eat like 30 of the ****ing things.

Liquid fish oil is about 2 tablespoons worth and much cheaper per dose. I just haven't found a good source yet. I'll be looking after I finish this bottle of caps (200 caps - 25$ at costco)

[Ritch]

We`re taking the same fish oil caps, except I get 40 extra caps, ha ha! I like them. Would like to know which brand is cheaper than the caps if you don`t mind. Maybe I can find you a source!

[tiramisu]

I have to go back and listen to the podcasts. there is a kirkland version that costco uses in the u.s. that is a canadian brand that is good. I just don't remember the name. will pm you when I find it again.

[wan2lrn]

Omega 3's are a staple in my books. At the moment I am taking 2 tbsps per day of the liquid Ascenta Nutrasea. It is dosed at 1500mg of Omega-3 per tsp. Correct me if I am wrong but 2 tbsps = 6 tsps. Therefore I am getting 9000mg or 9 grams of Omega-3 per day.

At $36 per 500ml bottle, I am only getting just over 16 days of use per bottle. A little on the expensive side for me but I find that it is worth it.

If all of my above calculations are correct, you can refer to me as Ritch#2 LOL.

[Ritch]

^^^ That`s a good quality product you`re taking, but crap it`s expensive. And 9 grams of fish oil, sadly, is not that much. For less money ($25) you could use get the same amount of omega`s and it would last you about 27 days instead of 16. How much dha are you getting in those 9 grams of omega 3`s?

[wan2lrn]

3 grams of the total 9 is from dha.

[White-Tiger]

Id be interested to know if anyone has found a decent priced liquid fish oil supplement to use?

[schemz]

The best one I find is the Ascenta Nutra Sea. Taste like nothing, pure fish oils, relatively inexpensive. Its about $20/month

[Memo]

i take 9g a day and my recovery is better.

[White-Tiger]

The best one I find is the Ascenta Nutra Sea. Taste like nothing, pure fish oils, relatively inexpensive. Its about $20/month

Really curious as to how you work that out to 20$/month?
On SupplementsCanada I find that product to be 36$ for 500ml.

A 200lb would need on average an intake of 10g of combined EPA/DHA. (200*50mg = 10,000mg).
Given that each tsp (5ml) contains 1300mg of EPA/DHA, that amounts to 7.7tsp per day.

500ml is the equivalent of 100tsp (500/5ml = 100), that gives me about 12.5 days per contained (500/8=12.5).

Meaning you'd need about 3 of those a month, for a total of >100$/month!!!


At that price it would be cheaper to just pop 25 of the TrueSupplements gel caps per day. That's 750 caps a month (lol) but under 40$...

[Ritch]

Really curious as to how you work that out to 20$/month?
On SupplementsCanada I find that product to be 36$ for 500ml.

A 200lb would need on average an intake of 10g of combined EPA/DHA. (200*50mg = 10,000mg).
Given that each tsp (5ml) contains 1300mg of EPA/DHA, that amounts to 7.7tsp per day.

500ml is the equivalent of 100tsp (500/5ml = 100), that gives me about 12.5 days per contained (500/8=12.5).

Meaning you'd need about 3 of those a month, for a total of >100$/month!!!


At that price it would be cheaper to just pop 25 of the TrueSupplements gel caps per day. That's 750 caps a month (lol) but under 40$...


Finally somebody who analizes the costs like me... There is yet one liquid formula that I know of that won`t wreck your wallet.

[jamex]

i take 9g a day and my recovery is better.

can you elaborate on that? you feel recovered quicker? less\no DOMS? just wondering what better recovery means.

[tiramisu]

While it may be cheaper to pop 25 caps a day it's damn annoying/

[Delt King]

Agreed it is annoying but i just ran some calculations and for a buck a day doable. BTW thanks for the info on omega 3's Tiramasu

[White-Tiger]

My current budget will take annoying over expensive anyday! lol.

[Danger]

^^^ So true. Id love to get 10g of EPA/DHA everyday but realisticly 5g is about the most I can afford to do so hopefully it at least helps. Sure is hard to find well dosed fish oil caps tho.

[tiramisu]

well dosed fish oil caps - costco.

[Memo]

can you elaborate on that? you feel recovered quicker? less\no DOMS? just wondering what better recovery means.

I train weight 3x a week and train BJJ 3-4x a week as well.*Using 9+g a day of omega3 really reduce DOMS especially when I have 2 session on the same day.

[Ritch]

I train weight 3x a week and perform BJ`s 3-4x a week as well.*Using 9+g a day of omega3 really reduce DOMS especially when I have 2 session on the same day.



:puff