Fish Oils-Flax Oil - are they equal?

[cejk]

What if someone were a vegetarian and felt taking fish oils were against their beliefs regarding their vegetarianism? Would flax see oil or anything else be equal in benefits?

[kelster]

i heard from a few people and read in lyle mcdonalds UD 2 book that the flax and fish were equal...

[Cindy Day]

Kim - I got this off Berardi's site: http://www.johnberardi.com/articles/qa/gp/gp_dec62002.htm

Since fish oil already has EPA/DHA, can I conclude that fish oil is a better source of flax oil for omega3?
All being said, I am still very confused about fats. The polyunsaturates, monosaturates etc are making my head spin! Can you direct me to a "tell all" article about fats or it would be nice if you could explain it to me?

P.S: My goal is optimal health and maximum hypertrophy.


So, wow, check out the big brain on Spencer!

Your confusion is valid. Lipid metabolism is complicated, and I find it difficult to find those who are interested in this topic with whom I can discuss it. The body builders, though, are among the most informed group on nutrition and supplementation, and I believe they have firsthand knowledge of what works, and how, before the scientists can catch up! Although I don't have as much time as I would like to nurture my interest on this topic, I will share my thoughts with you.

You're right about fish oil being a more readily available source of EPA and DHA than flax, although the numbers are sketchy. Some sources say that only 3-5% of consumed alpha-linolenic acid (ALA) will be converted to EPA or DHA, while others say humans have a 10-15% conversion. These percents also vary in the conversion to EPA versus DHA. Nonetheless, fish oil is a better choice for EPA and DHA, and supplementation of about 10 times the amount of flax may be needed to equal the content in fish oil.

With that said, although most will recommend fish oil over flax; I believe that an individual's needs will dictate which to use. For healthy individuals, I believe in the supplementation of both. In order to explain, I will back up. We know that both omega 6 and 3s are essential fats needed in the diet; however, the general population gets far too much of the omega 6 kind in their diet. Therefore, it is necessary for most to decrease this type and ensure adequate amounts of omega 3s. Since omega 6s promote blood clotting and inflammation, those at risk for cardiovascular disease, or who battle obesity or diabetes would benefit the most from EPA/DHA through fish oils.

[JB's note: However, the ratio of omega 3s to omega 6s is also important, perhaps even as important as the adequate consumption of EPA and DHA. Therefore individuals should be taking EPA and DHA for their very specific physiological effects and should be taking flax oil to balance out the omega 3 and omega 6 ratio.]

But here's something interesting. The reason EPA and DHA have gained so much popularity is because they prevent the arachidonic pathway that leads to the production of the pro-inflammatory eicosanoids and immune cells. Because of this, arachidonic acid, and its eicosanoid derivatives have been labeled 'bad,' which they are, especially in individuals who have chronic inflammation or have viscous blood due to high blood glucose or triglycerides. However, inflammation gets a bad rap. Sure it's a horrible thing when inflammation fails to turn off in an inflammatory autoimmune disease, but it is a necessary process for healing. The inflammatory process is required for the clearance of damaged tissue so that the repair process can ensue.

In healthy, active individuals, there is no need to completely prevent the inflammatory actions of omega 6s, and remember, they are also required in the diet. That is why flax has gained popularity. Therefore, this oil becomes very important as a supplement, not only for vegetarians, who don't consume fish or its oil, but for those who are very restrictive about fats in their diets. For those who eat non-fat diets so that they can supplement healthy fats as their major fat source, flax may be more important because it contains the essential fats needed in the diet, whereas supplementing only DHA and EPA is not as complete. Also, for body builders, preventing the immune response, through omega 6 elimination, or any other type of inflammatory prevention, like aspirin or excessive vitamin E, may actually thwart the hypertrophy process. This is because the same immune cells that participate in muscle tissue breakdown during the inflammation process, also participate in, and are required for, the repair and rebuilding process of muscle tissue.

Therefore, when deciding which is better, alpha linolenic acid, or exclusive EPA/DHA from fish oils, one needs to consider the individual, health issues, and their goals.

I hope this helps. The internet is a great resource for general flax versus fish oil information; however, much of the effects of inflammation and the hypertrophy stuff exists in the scientific literature.

[Meadows]

You can also go right to the source and take a DHA supplement from an algea.

[Cindy Day]

You can also go right to the source and take a DHA supplement from an algea.
For more on this, you can read here: http://www.vegetarian-dha-epa.co.uk/

Not only for vegetarians, but anyone that cannot take fish pills for whatever reason.

Good omega 3 food sources

Nuts, seeds and their oils are good sources of the omega 3 and 6 parent fats and hemp seed also contain some pre-converted GLA. They do not however contain the vital EPA and DHA. Fish with omega 3 fatty oil are able to make these fats from the algae they eat and so provide an excellent source to those who eat omega 3 fish oil. We can of course eat the algae ourselves and chlorella and spirulina provide valuable sources of these converted fats as well as a whole host of other nutrients. If you don’t eat algae then you need to rely on your body’s efficiency in converting the fats itself. There are many ways you can support this conversion .

Optimise your omega 3 essential fatty acid levels
Have a daily intake of nuts, seeds and their omega 3 6 9 oils.
Include an algae / alga (spirulina or chlorella) drink 4 times a week.
Include good sources of the nutrients which aid essential fat conversion – zinc, magnesium, calcium, biotin and vitamins B6, B3 and C.
Avoid things which inhibit conversion; alcohol, saturated and trans fats (from animal foods and processed foods), smoking, caffeine, viral infections, stress and excess intake of vitamin A and copper.
Balance your intake of omega 3 and 6 fatty acids. Due to the widespread use of sunflower oil in food manufacturing we tend to have a much greater intake of omega 6 to 3 fats in our diets. This imbalance can lead to the conversion enzymes getting used up for omega 6, restricting omega 3 conversion. The ideal balance is around 3 to 4 parts omega 6 to one of omega 3.
Buy your seed oils cold-pressed and from the fridge in your health shop. Also buy in small quantities so it remains fresh. At home store them in the fridge and use them cold. If heating oils use olive or coconut oil.
Some people may have less of the conversion enzymes and may need to be strict with the above nutrient supporters and inhibitors. These people include those with atopic allergies (asthma, eczema and hay fever which run in the family) and those with diabetics.
Take an algae-based DHA supplement when planning a pregnancy, pregnant or breast-feeding.
Have an essential fatty acid test to determine your specific needs and if your diet is meeting these. - These can be arranged via Foods for Life Tel: 08712884642 0r fill in online form at London Nutritionists Clinics in Harley Street, London, Croydon, City and Balham.

[Cindy Day]

and...from the same page:

Do you need oily fish?
If you optimise your intake of essential fats, and their conversion, the majority of people can achieve good health without fish. Oily fish also has a number of drawbacks in addition to the ethical considerations. The seas are increasingly polluted and unacceptable levels of toxicity such as dioxins and PCP’s as well as mercury have often been found in fish destined for the food chain. Farmed fish is also not the answer as this unnatural method of rearing fish not only relies on a processed diet which may not convert to the same nutrients in the fish, but also requires the uses of antibiotics and other harmful agents to prevent the spread of disease. Algae sourced DHA supplementation is however recommended in pregnancy as studies have shown lower levels in babies born to vegan mothers. Finally if you have a health condition such as diabetes or atopic allergies you may be limited in your ability to convert your own fats so you'll need to consider a algae based DHA EPA supplement.

[Carolyn]

What are the benefits from taking fish or flax seed oil?

[strongchick]

essential fatty acids.

[Aaron_F]

except fish does not contain very much EFA's

[strongchick]

True.