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-   -   Flax seed oil (http://www.catalystathletics.com/forum/showthread.php?t=30)

Eva Twardokens 10-13-2006 09:05 AM

Flax seed oil
 
Tell me AGAIN why flax is no so good? many of my clients say, "yes i get my fats through flax seed oil" and I can't come up with the proper smak-down....cause I know you said flax was spanky.

Robb Wolf 10-13-2006 09:52 AM

Flax provides a form of n-3 fatty acid that is 18 carbons long and out body needs varieties that are 22-24 carbons long. Our enzyme systems are very inefficient at this process so even if one takes a lot of flax oil it does not make much EPA or DHA (the stuff in fish oil and the fatty acids we WANT).

Part of why we want n-3 fatty acids if for the anti-inflammatory effects...well, supplementing with flax oil actually increases the amounts of inflammatory cytokines that we are trying to suppress! One step forward, two steps back. Flax oil will prevent a vegan form keeling over from fatty acid deficiency but it will not optimize performance, health or longevity.

Scotty Hagnas 10-13-2006 09:52 AM

So I assume the same goes for flaxseeds. What about hemp seed? As I eat a bucketfull of fat on most days, is fish oil enough to balance out all of the n-6 fatty acids from nuts and seeds?

Robb Wolf 10-13-2006 09:53 AM

Right you are Scotty! Adequate levels of fish oil will balance out your "seedy" behavior. If you are in the 5-10g range of fish oil per day you should be good.

Tony 10-13-2006 09:54 AM

Can you point me to the evidence that Alpha linolenic acid increases the amounts of inflammatory cytokines?
Cordain recommends flax for the ala, i find it does help me balance out omega 3s to 6s.

Robb Wolf 10-13-2006 09:54 AM

Stryer Biochemistry, 5th edition. Chapter on lipid metabolism.

http://bcs.whfreeman.com/biochem5/

Or

Omega Rx Zone by Barry Sears.

Use flax for SOME of your n-3 if you like, just don't go overboard with it.

Shira Yaziv 11-04-2006 03:17 PM

Hi Robb!

I ran into couple of researches that shows that fish oil in high doses such as 4 gram and higher showed that it could lead to stroke bleeding. On the other hand there are hundreds of researches that shows the benefits of fish oil, but they are all in low doses (2-4g/day).

Can you direct me to any research that shows results in high doses?


Btw, the forum looks great!

Robb Wolf 11-06-2006 02:12 PM

Shira Monster!!!!
I think it has to do with N-3/n-6 ratio, not just how much N-3. i will look around but I'm pretyt certain the ratio is the mor eimportant thing.

Brad Hirakawa 11-06-2006 04:53 PM

Robb,

Is there a quick list of omega-3 rich foods.. or are fish oils pretty much the primary source we should be looking for?

I need to get more fish in my diet regardless!

Brad

Robb Wolf 11-07-2006 01:05 PM

to get the N-3's in either EPA/DHA forms (the only ones you really want) it needs to be from a critter. Omega eggs, Trader Joes canned salmon, Bella Ohalao Sardines...these are my faves.


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