Why You Should Choose That EFA – Part 2 AKA – Chia: Not Just for Pets Any More

New to the EFA source family is chia seed. Yes, yes, yes, for god's sake yes it is the same stuff that is synonymous with tacky gift exchange presents. Sorry, I get asked that a lot. Chia came into the supplement industry in a big way about 3 years ago, and has found itself a good little niche to hole up in.

Chia is a good source of fiber, protein, omega 3, and omega 6. That is pretty cool, right? Getting protein, good fats, and fiber in a whole food source that you can add to a number of different recipes is always a good thing. But wait, there's more! What if I told you that just one ounce, that's right, 1 ounce, also contains about 20 percent of the average adults calcium?

Almost 20% of my calcium you say? Isn't that better than milk!?!

Yes, yes it is. Milk has roughly 38 mg of calcium per ounce compared to 180 in chia! But wait, we are not through yet! Chia is also a whole food source of phosphorus and manganese, which are important for nerve function and bone support. That's right folks, you get all that in just one ounce a day!

And if that's not enough for you, you can eat it raw! Whole or ground, just sprinkle it onto a salad or cereal. You can also put it into a smoothie to enhance the nutritious goodness of your favorite drink. Keeping it raw prevents the oils to oxidize in the cooking process and start to go rancid.

Act Now!

All that and no terracotta Scooby head needed!

Keep in mind that the body still has to convert the omega 3, alpha linolenic acid, into EPA and DHA and that process is not efficient. The fiber that is in chia is mostly soluble and can thicken the smoothie or soup you add it to. Chia is a great choice to get your EFA's from a whole food source, as it will help the body get many other things it needs.

Why You Should Choose That EFA – Part 1

So, over the last two entries I have started to explain about the differences and similarities between the various EFA supplements in the market. Each has a variety of uses where it is the better choice than the next. Over the next few entries, I am going to give a primer on each of the major EFA supplements and the why this, not that for each.

First up is borage oil. Borage oil, or borage seed oil, is a plant base omega 6 source for EFAs, primarily used as a way to get gamma linolenic acid. GLA supports your skin and helps support your body's fight with things like eczema. GLA supports the immune system by supplying a prostaglandin precursor. It also inhibits the pro-inflamatory leutokines from other omega 6 fats, thus supporting your body's anti-inflamatory efforts.

Recently, the doctor now famous on TV, oh you know – the Wizard of ___, promoted GLA as way to control body fat. I did not see that show so I don't know, and really don't care, how he said it does that. EFAs all support a healthy body fat level. In this case, GLA can support even blood sugar levels which control cravings. As far as weight management goes, it will always come down to eat less and do more.

From the Vita-guru's point of view, GLA is a limited consumer supplement. If you wanted support for your skin it is the first suggested. Especially if you have joint issues that are minorly inconvenient. If you are vegan/vegetarian and not that picky about your diet, GLA can help balance out your pro-inflammatory omega-6's. Many doctors believe that the inflammation is one of the major causes of illness and disease today.

One up, one down. Remember that while EFAs are generally considered safe, they can have some side effects, so as always discuss your supps with your doctor and make them a partner in the decisions you make about your health.

VG

How to Choose the Correct EFA Supplement – Part 2

Once you understand that your needs and dietary restrictions are very important to which supplement you select, the rest is easy. The best supplement is the one that matches "you" the most. Now you just need to pick the form the supplement will take.

If you know you won't take the pills per day to achieve your specific needs, then think about liquid EFA's. One serving of most liquids, usually a tablespoon or less, can meet the needs of most of us. If not, there is usually a more concentrated liquid out there for you.

Liquids are also a great option if you are trying to avoid gelatin. Gelatin is the source for most capsules and soft gels. It can come from bovine, porcine, vegetable, or fish sources. The vegetable or fish sources are usually listed in the ingredients to let consumers know it is safe for them to take.

Worried about the taste? It may surprise you to know that manufacturers are very good at eliminating or masking the oil's flavor with one of their own. It surprised me! You can also put the supplement into a drink or smoothie to get it down.

Soft gels are the option for those who do not want to do liquids. The only difference is how many you have to take and how often. Look at the supplemental facts label to find out how much of the actual EFA is in each soft gel and do the math for yourself. Taking your EFA at different times of the day can provide you with some advantages. Knowing EFA's can support your body's response to inflammation, you may try taking it at night, for example.

New to the market are emulsified oils like the Omega Swirls from Barleen's. They offer a very good taste! No, really, they taste like dessert, and offer superior absorption .

So there you go. Now you understand some of the decisions you need to make when shopping for an EFA. Next time, I will compare the major EFA types and what they support. Boy, that sounds like a page turner!

VG

How to Choose the Right EFA Supplement - Part 1

So, ya think ya wanna take an EFA, but ya just don't know which one to take, huh? Why?

No, seriously, why? That is the first question you need to ask yourself. It is the first question I am going to ask you when you come to me for help. Having an answer for “why” may not be as easy as it sounds, so think about it.

What are the health goals you are trying to support? EFA's are used by almost every cell and function in the body. This means that they are incredibly valuable in your supplement plan if you get the correct one for you. Knowing what goal/goals you are trying to support will make a huge difference in the correct EFA for you.

For Example: If you are a man who is having issues with joint function, I would suggest looking to fish oil for the omega 3 inflammation support. Does it matter that you are a man? Yes, duh, that is why I gave you the detail, silly. Flax oil can be supportive to your bodies inflammatory response, but studies have shown that when the Omega 6 fatty acids in flax are combined with the omega 6 acids found all to frequently in the SAD (Standard American Diet, no I did not make that up) Arachidonic acid can be formed. This can be good or bad, depending on, you guessed it, your health goals. Arachidonic acid can support muscle growth by making it easier to break down muscle during exercise. So, if you are trying to build muscle that is a sore but quick way to do it. Arachiconic acid has also been linked unfavorably to prostate cancer, so, um, that's bad.

What if you are a woman making the same decision? Well, now flax oil looks a lot better. There is a fiber compound called lignans in some flax oils. Lignans have been shown to support breast health, making the EFA work for you in multiple ways. Why only some flax oils? Many liquid flax oils and most pills have the lignans filtered out. Be sure to read the label.

Are you looking for the cardiovascular benefits of an EFA supplement? Then fish oil is a clear front runner in the selection process. Flax and other plant based omega 3 fatty acids have to be converted in the body to become the critically important EPA and DHA. This conversion process is not efficient so it requires more of the supplement to be taken. But, if you are a vegan/vegetarian, for any reason, fish oil is off the table. Now you have to compare the various plant based omegas such as chia, flax, saba, EPO, or borage. Each of those have pluses and minuses that I will discuss later.

A word about the krill vs fish source for your EFA. Fish.

OK, more words. The studies to date do not support the claims that in humans krill is better absorbed or utilized by the body. That said the EPA and DHA levels in krill are a fraction of amounts in fish. Your choice, but I am not that eager to take more pills than I already do.

Because EFA's do so much, you need to be sure you understand why you want to take that supplement. Consult with you doctor, making them a partner in your wellness decisions.

VG

From a Fishy Suggestion

I am often asked if there is a difference between fish or flax to supplement omega fatty acids. I try to understand what the querant is trying learn before answering, so I translate this in my head to: Oh, great and all knowing Vita Guru, please guide me in my quest for knowledge, I know I need to take an omega 3 supplement, but I don't like the fishy taste.

(I paraphrase in my head.)

Like everything else, the answer lies in the details. Are you allergic to fish? Is gelatin off limits for dietary reasons? Are you Vegan or Vegetarian? What kind of foods do you eat most often? And those are the simple questions. The EFA supplement you select should take all of your needs into consideration. You will need to weigh those needs versus the benefits the different sources of EFA can provide to make a final decision.

Based on a suggestion of a very dear friend, over the next few entries I will try to compare the various sources essential fatty acids. I hope to provide you with the “gooey” details of why EFA “O” is better for you than EFA “R”. So, when reading the upcoming posts, if you have a specific question you can post it or click the Ask the Vita Guru link at the top of the page and I will try to address it as soon as I can.

Keep in mind the disclaimer on the side. I am a knowledgeable lay person, so before you decide to take any supplement, it is a good idea to discuss it with your doctor.

VG

A Cool Page I Came Across

I am asked for weight management help more than anything else. I can safely expect to give out diet advice on average 6 times in 9 hours. If you have ever suffered from overplay from a song on the radio, you can imagine how that feels. Actually it is more like explaining things to whiny toddlers, who are not going to listen anyways. AARRGH!

So, to review, my standard short answer for this goes as follows:

Imagine your plate. Cup your left hand, that is the amount of good lean protein per meal. Cup your right hand, there go your carbs. The space between is filled with vegetables and fruit. Remember fresh, bright colors are best. Want a snack? Eat your fill of fruit or vegetables.

This gets the autoresponse “But my traaainer saaays No Fruit because it has Fructose and that is a sugar!” This is one of the reasons that we have laws about physical assault in this country, BELIEVE me. Just how many fat monkeys have you seen? MOTHER OF GOD PEOPLE!

FYI – In case it is not clear, carbs are not evil and do not enter the body with the intent of exponential ass expansion. They are the brain's primary source of energy, which kinda explains things. I once worked with a fitness athlete trying to go pro. When he was cutting for a show, his carb intake was so low, I think someone else tied his shoes for him.

Anyways, back to the page I happened across today  What are your 4 pounds made of?  It lays it out for you simply. Gives you some great examples of nutrient density facts. So there go, you can stop weighing monkeys.

VG

What Do You Know

I want to apologize to my frequent readers. I took a break for focus my training for my first full marathon. This was a big item to check off my “bucket” list and had me a just a little Bat-Shit Crazy. I never ran a step before last year and now I can call myself a marathoner. So, go Me!

My supplement use during my training was focused to allow me to recover quickly. I ran the marathon on Sunday, then worked 9+ hours on my feet on Monday. With out the correct training and supplementation that was not going to be happening.

Now I know you are sitting on the edge of your seat waiting to hear about my supplement plan, so I guess I will share it. While training I used several pre-workout drinks, and found Pre-Surgefrom Athletic Edge to be the best for me. Its stimulants did not over amp my heart and the Suntheanine greatly aided my mental focus allowing me to better control my stride and strike.

During my longer runs, I would hydrate with a combination of BCAA's, glutamine, carbs, and electrolytes. I found that this combination gave me energy and protected muscle from excessive damage. The product I used is Amino Vital's Endurance. I have used this consistently for many years and have always found it to be the best hydration drink mix on the market.

Post long run is back to the basics: protien, creatine, and a banana. About a half hour later, I would take another serving of glutamine. For muscle recovery and to maximize the post workout response from my body, this is the best combo I have found.

On run day I added coconut water at 12 miles and post race. Drinking coconut water is the best way I have found yet to rehydrate the body. The drink at 12 miles made me feel like I had just started the race again. Well that may be an exaggeration, come on I just ran 12 miles. I chose to add those for the extra boost I knew they would give me. A word of advice: Don't try something new on race day. If you have not used a supplement before then you can do without that day!

As for my time? Well, my friends and support group that day came up with the best response: FUCK YOU, I ran 26.2 miles!

Later

VG