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