19-02-2016, 03:21
(This post was last modified: 19-02-2016, 03:26 by surferjoe2007.)
World Health Organization recommends 1,500 mg omega 3, from EPA+DHA.
Country recommendations vary from 300 to 3,000 mg omega 3 (Japan).
ALA is a different type of omega 3 and doesn't count, but it is good as its own type of fatty acid. And the body converts 10% of it into EPA.
Studies show optimal health with a 1:1 to 1:4 ratio of omega 3 to omega 6. You don't need an omega 6 supplement. Any vegetable oil has tons of omega 6. Rather it's more likely that you'll get too much omega 6 to maintain a good ratio. If you eat the healthiest of nuts such as almonds and sunflower seeds as you should, then you may need 3,000 mg omega 3 simply to get up to a 1:4 ratio. And then a 1:1 ratio, the maximum before the benefits are no longer ideal, would be 12,000 mg. It's unlikely that any amount is harmful, your body would just burn the extra as calories.
Cooking with coconut oil can avoid excess omega 6, since it contains no omega 6. Olive oil has 1 part ALA for every 10 parts omega 6. Walnut oil has 1 part ALA for every 4 parts omega 6. Flax oil has 1 part ALA for every 1 part omega 6. Nearly all other oils have omega 6 but no ALAs. Instead of taking an EPA/DHA supplement you may eat seafood 2-4 times a week to average roughly 1,500-3,000 mg EPA+DHA a day.
Essential fatty acids are important building blocks of many parts of the body including the brain, skin and even every single cell in its cell membrane. It is likewise important for heart health due to the effect fats have on the heart, and for anything else fat/oil related such as maintaining a healthy weight, acne, etc. Fat in general is a building material, but essential fatty acids are the fats that the body cannot make itself and must be consumed in the diet.
Country recommendations vary from 300 to 3,000 mg omega 3 (Japan).
ALA is a different type of omega 3 and doesn't count, but it is good as its own type of fatty acid. And the body converts 10% of it into EPA.
Studies show optimal health with a 1:1 to 1:4 ratio of omega 3 to omega 6. You don't need an omega 6 supplement. Any vegetable oil has tons of omega 6. Rather it's more likely that you'll get too much omega 6 to maintain a good ratio. If you eat the healthiest of nuts such as almonds and sunflower seeds as you should, then you may need 3,000 mg omega 3 simply to get up to a 1:4 ratio. And then a 1:1 ratio, the maximum before the benefits are no longer ideal, would be 12,000 mg. It's unlikely that any amount is harmful, your body would just burn the extra as calories.
Cooking with coconut oil can avoid excess omega 6, since it contains no omega 6. Olive oil has 1 part ALA for every 10 parts omega 6. Walnut oil has 1 part ALA for every 4 parts omega 6. Flax oil has 1 part ALA for every 1 part omega 6. Nearly all other oils have omega 6 but no ALAs. Instead of taking an EPA/DHA supplement you may eat seafood 2-4 times a week to average roughly 1,500-3,000 mg EPA+DHA a day.
Essential fatty acids are important building blocks of many parts of the body including the brain, skin and even every single cell in its cell membrane. It is likewise important for heart health due to the effect fats have on the heart, and for anything else fat/oil related such as maintaining a healthy weight, acne, etc. Fat in general is a building material, but essential fatty acids are the fats that the body cannot make itself and must be consumed in the diet.