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compensating for Omega 6 with fish oil supplements

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  • compensating for Omega 6 with fish oil supplements

    I've been doing primal now for over 3 months with some great results. I am, however, eating more saturated fat. Despite my best efforts to buy wild salmon, grass fed meat, etc. I am concerned about excessive Omega 6 which seems to be just about everywhere. Maintaining the recommended 1:1 ratio seems really difficult if not unrealistic.

    What about using fish oil supplements to get closer to that ratio?? Is this a good idea?? Like eat a plate of pork ribs and then down a couple fish oil caps??

  • #2
    I take 1g of fish oil each day and 3.6 grams of flaxseed oil a day. I can only take 1g of fish oil a day. Anymore makes me break out with painful acne. I'm trying to incorporate wild caught Alaskan salmon into my diet as fresh fish gives me no ill effect. I ate a one pound salmon fillet today and a .9 pound salmon fillet yesterday. I'm becoming addicted!

    I'm not entirely sold on fish oil supplementation. No one knows what the long-term side effects are. IMO, don't be too overconcerned with getting high omega 3. Your #1 goal should be low omega 6. Once you get your omega 6's low, take 1-3g of fish oil a day if you can handle it, but it's better if you just start eating wild caught high omega 3 fatty fish like Alaskan salmon, tuna and mackerel. High omega 3 may be even worse than high omega 6. It causes clotting issues and may increase your cancer risk. There's so little studies done on high omega 3 because it seems to be this "buzz word" now, so I don't know if anyone knows the consequences. 30 years from now, we may see all kinds of new diseases from people popping all these refined fish oil pills. Just don't overdo it. Omega 3 is important, but it's STILL a polyunsaturated fat that's highly prone to oxidation, and we should be trying to keep our polyunsaturated fat intake low - 4% of daily calories or less.
    Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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    • #3
      I do six omega 3 fishoil a day, the strongest I can find.

      Where are the bad side effects? I dunno. My doc specified that many. This wasn't the only thing that changed, but I'm way healthier since I started and blood tests improved dramatically-and my doc orders a lot of detail on the tests. I was a wreck before, so if doing a lot of omega 3s is going to cause a problem, at least I got some years of health until then.

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      • #4
        Originally posted by tswei99 View Post
        I've been doing primal now for over 3 months with some great results. I am, however, eating more saturated fat. Despite my best efforts to buy wild salmon, grass fed meat, etc. I am concerned about excessive Omega 6 which seems to be just about everywhere. Maintaining the recommended 1:1 ratio seems really difficult if not unrealistic.

        What about using fish oil supplements to get closer to that ratio?? Is this a good idea?? Like eat a plate of pork ribs and then down a couple fish oil caps??
        Omega-6 is a polyunsaturated fat, not saturated. Increasing omega-3 to compensate for excessive omega-6 is not necessarily ideal. Your best bet is to cut out the biggest source of omega-6, which is industrial seed based vegetable oils.

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        • #5
          Totally agree with js290. Eliminating as much n6 as possible (especially soybean and vegetable oils) and eating salmon/sardines a few times a week is in my opinion the most ideal way to have a good n3:n6 ratio.
          "If man made it, don't eat it" - Jack Lallane

          People say I am on a "crazy" diet. What is so crazy about eating veggies, fruits, seafood and organ meats? Just because I don't eat whole wheat and processed food doesn't make my diet "crazy". Maybe everyone else with a SAD are the "crazy" ones for putting that junk in their system.

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          • #6
            Your ratios don't necessarily have to be 1:1, either. Robb Wolf says 2:1 is okay, too.
            Motherhood: When changing from pj pants to yoga pants qualifies as 'getting dressed'.

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            • #7
              If you do decide to take a fish oil supplement, Barleans makes a totally delicious lemon flavor one. It comes in a bottle. I could easily insert a straw and go to town. It even helps curb my sweet tooth!
              --Trish (Bork)
              TROPICAL TRADITIONS REFERRAL # 7625207
              http://pregnantdiabetic.blogspot.com
              FOOD PORN BLOG! http://theprimaljunkfoodie.blogspot.com

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              • #8
                "Your best bet is to cut out the biggest source of omega-6, which is industrial seed based vegetable oils."

                I have read this is several places, but according to selfnutritiondata, every once of pork shoulder has about 500mg of Omega6. Does that mean my beloved pork shoulder is out??

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                • #9
                  Originally posted by tswei99 View Post
                  "Your best bet is to cut out the biggest source of omega-6, which is industrial seed based vegetable oils."

                  I have read this is several places, but according to selfnutritiondata, every once of pork shoulder has about 500mg of Omega6. Does that mean my beloved pork shoulder is out??
                  Nah. That just means if you eat half a pound of pork shoulder, you should take 3g of fish oil before bed.

                  If you're buying conventional meat, it's beneficial to cut off as much of the fat as possible. I try to buy lean meat and trim excess fat off, then cook it in a quality fat like butter, olive oil or coconut oil. That way, you get rid of the contaminants and poor n3/n6 ratio of conventionally raised meats, but still get fat in your diet.

                  Besides, you're not going to eat pork shoulder every day, right? I've seen people advocate n3:n6 ratios as high as 1:4. I'd try to keep mine between 1:1 and 1:4. Getting to 1:1 is not a huge concern of mine. My CRP is 0.4 and my HDL's are 95, so I must be doing something right.
                  Last edited by ChocoTaco369; 06-26-2011, 07:15 PM.
                  Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                  • #10
                    Originally posted by ChocoTaco369 View Post
                    If you're buying conventional meat, it's beneficial to cut off as much of the fat as possible. I try to buy lean meat and trim excess fat off, then cook it in a quality fat like butter, olive oil or coconut oil. That way, you get rid of the contaminants and poor n3/n6 ratio of conventionally raised meats, but still get fat in your diet.
                    Sounds like way too much work for way too little gain.

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                    • #11
                      Originally posted by js290 View Post
                      Sounds like way too much work for way too little gain.
                      Trimming the fat off the surface of a roast is a lot of work? It doesn't get much easier than that in terms of food preparation. Maybe, it takes 2-3 minutes to trim a roast. All the toxins are in the fat. If you're not willing to put in 2-3 mins of work, is health really your primary concern?
                      Don't put your trust in anyone on this forum, including me. You are the key to your own success.

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                      • #12
                        This is a really bad idea. All of the PUFAs are quite reactive and form nasty AGEs. You really want to accomplish two things: Reduce total PUFA and get a reasonable balance at the same time.

                        Gordo

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                        • #13
                          i dont take fish oil, i wouldnt take fish oil. if youre losing weight youre losing overloaded 06 in your cells. if youre eating primal i wouldnt worry about your levels, i think the body is smart enough to figure out the balance with the exclusion of industrial food.

                          if you still think you need fish oil, understand 03's absorb oxygen. Add some vitamin E to your diet to prevent the O3 from oxidizing, however IMO the fish oil you prolly buy is already oxidized. O6 and O3 compete for the same enzymes which enable the body to use them- so this sorta makes sense to eat them separately. PUFAs at one meal, SF at another type thing. so, dont butter your salmon type thinking.
                          Get on my Level
                          http://malpaz.wordpress.com/

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                          • #14
                            Originally posted by MalPaz View Post
                            O6 and O3 compete for the same enzymes which enable the body to use them- so this sorta makes sense to eat them separately. PUFAs at one meal, SF at another type thing. so, dont butter your salmon type thinking.
                            O6 and O3 are both PUFAs. They do compete with each other, but you can butter your salmon all you want. Eating O6 and O3 separately makes no sense, since you're trying to avoid O6 as much as possible and there are virtually no sources of O3 that don't include a healthy dose of O6 right along side.

                            Gordo

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                            • #15
                              So what does all of this mean when you take a supplement with Omega 3-6-9? I was taking fish oil (a mint version, because of the fish burps), but the supplier ran out and I bought lemon omega 3-6-9 (fish, flax, borage). Should I not get this next time?

                              I have to say, I have just started reading about this and I am a bit lost.

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