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

Lesson Learned

Recently, I learned that crossing a pretty but remarkable DUMB puppy and a laptop computer can result in a case of Blogus Interruptus. Very aggravating.

On another note. In the last two days several people have remarked on the use of cinnamon for blood pressure support. That was a new one for me. I new that cinnamon help maintain blood sugar levels by mimicking insulin in the body. No that is not an excuse to eat a dozen snickerdoodles. (Who needs an excuse for that anyhow! Come on people priorities!) It appears that it is that very same activity that is causing the blood pressure support. In a 2006 study in diabetics adding about 1 gram of cinnamon had a positive impact on both BP and glucose levels.

And just briefly, a word about the news out today. If you are reading only the headlines today you will probably dump your EFA supps in the trash. A meta-study released showed no help from cardiovascular disease re-occurrence from fish oil supplements. You only found out it was a meta-study if you read the article looking for an explanation. The study authors even tell you that the had to ignore data to support their findings. This is why the concept of meta-studies has little value in the real world.

Sorry for the gap in posts. Watch out for puppies.

Krill Oil for Non-Belugas

“Which is better: krill or fish oil?” This is a question that I have faced almost daily for the better part of two years. When Dr. Oz gave his endorsement, it did not make my life any easier. I have asked the very same question to the people who produce the products we are deciding between.

My first warning about krill oil came 18 months ago when I asked 3 respected producers why I should take krill oil instead of the high quality fish oil supplement I had been using. Everything I had read up till then had indicated that I wanted to take between 1.5 and 2 grams of EPA and DHA per day. To achieve that in krill would require baleen http://en.wikipedia.org/wiki/Baleen . I might be overestimating. My best received response was about the superior absorption of krill. The most common response was a condescending smile, and friendly pity. I guess I have that kinda face.

Well, two years later, I feel confident when people ask me that question. Krill is an outstanding source of astaxanthin, an outstanding antioxidant that I place a very high value on. http://www.naturalnews.com/astaxanthin.html For the omega 3 fatty acids, however, it is just not a practical source. Even it's better absorption does not over come its low amounts per dose of EPA and DHA. When you couple that to the fact that only 1 ship, not company but ship, has been certified as sustainably harvesting the krill, my decision is clear.

I do not take krill because it has the potential to do more harm to the environment than benefit to me.

What Does It All Mean

Many of us have heard the terms Omega 3, Omega 6, or Omega 9. A lot know that Omega 3s come mainly from fish oils, while Omega 6 and 9 come from plant and farm animal sources. Moo, Oink. Few of us, including me, knew what the 3, 6, or 9 meant.

The number in the name refers to the double bond, of carbon I believe, in the fatty acid. Omega 3 refers to fatty acids with the third double bond, omega 6 is the sixth double bond, and omega 9 is the, wait for it, ninth double bond. There is also a supplemental omega 7, but I figured you could run that down for yourselves.

Why is that important? To most of us, including me, it isn't. Frankly, I am pleased you made it this far in the post. If you are really interested or have lots of spare brain cells you can also look into the “cis” bonds. For myself, I am more interested in the way the body reacts to them, and uses them.

To simplify things, if you think of omega 3s as fish oils and omega 6s as vegetable oils, it will be easier for you to control their places in your life. This is not a correct way to look at them. Omega 3, 6, 7, and 9 are present together in most sources, but for ease in dietary concerns I will paint with a broad brush.

Omega 6 from things like corn and canola oils, which are two of the most common cooking oils, are big players in the diet of many of us. These omega 6's, when they out proportion omega 3's, have a profoundly inflammatory effect in the body. They may also create, in the right situations, arachidonic acid. No, this is not how Peter Parker got his mojo. Arachidonic acid is a powerful inflammatory omega 6 that has been tied to things like brittle muscle cells and prostate cancer.

Omega 3 from fish oils, and vegetable sources like flax and chia, support a healthy response to inflammation. They support the cardiovascular system, brain, eyes, skin, and joints. They also help with mood and the ability of the mind to focus.

Most of us do not cook with fish or flax oils, so how do we maintain the healthy 2 to 1 ratio of omega 3 to omega 6, you may ask? Well, I suggest you stop deep frying. It seems like a smart ass thing to say, but, it is really still to common a way to cook. Pan fry, if you must, but use lower temperature oils like olive and coconut. These tend to be better for you and taste better as well. I also supplement with omega 3 every day. I try to be sure my total of EPA and DHA for any day is over 1.1 grams.

Inflammation is linked to every disease as a contributing factor. It inhibits the bodies ability to deal with stress, toxins, and life in general. Why not be sure to keep such a simple problem in check?

Not All Omega 3 Supplements Are the Same

Someone approached me the other day for help in selecting an Essential Fatty Acid (EFA) supplement. They were overwhelmed by the selection available and had no idea which to choose. When looking at EFA's, I prefer fish oil supplements. They are the most efficient source of the Omega 3 fatty acids Eicosapentaenoic acid and Docosahexaenoic acid. (EPA and DHA for those of use who cannot read a bowl of alphabet soup.)

Turn the bottle around. Manufacturers can put almost anything in the name of their products. They have legions of people who critique the packaging and use focus groups for to ensure their bottle jumps off the shelf. They can not change what is in the bottle and have to provide a clear picture of it in the “Supplements Facts” on the back. The EFA should clearly tell you how much EPA and DHA you will receive per dose and how many doses are in the bottle. When I compare products, I try to determine how much is in each individual pill.

I try to take approximately 2000 mg of EPA and DHA combined per day. That is what seams to work best for me. This can come in as little as one teaspoon per day of a liquid or 2 to 3 pills of a quality supplement. In the liquid fish oils I prefer Ascenta Health'sNutraSea HP.  It has a daily dose in one teaspoon and has little taste of any kind. I admit peer pressure made me try it, as I cannot stand the fishy taste of the liquid fish oils on the market. I was stunned at the taste profile. No fish taste At All!

That said, liquids have a convenience draw back and may not be the best choice for all. Select the EFA that best suits your needs. Choose a quality product from a manufacturer the you trust and you will not be disappointed.