BEST EFA SUPPLEMENT

come on Jer Vassive-EA8 ;)

Since we only really have small daily requirements for two specific essential fatty acids (EFAs), namely, alpha linolenic acid (a type of omega-3) and alpha linoleic acid (a common omega-6), I don’t typically supplement my diet with them.

Alpha linolenic acid is plentiful in ground flax, flaxseed oil, nuts (esp. walnuts and almonds), canola oil, etc. Other longer-chain omega-3’s: DHA & EPA are also readily available in fish and seafood.

The typical American diet is already omega-6 dominant, so I’d actually recommend against supplementing with most products containing these fatty acids.

Here’s why, both omega-3 and omega-6 fats are utilized in the production of hormone-like substances called eicosanoids, prostaglandins, thromboxanes, and leukotrienes. In some cases compounds are excitatory or inflammatory; in others they’re calming and stress alleviating. Either way, these chemicals regulate numerous body functions ranging from blood pressure and viscosity, to vasoconstriction and immune responses.

Eicosanoids formed from omega-6’s (esp. arachidonic acid, a common omega-6 supplement) have the potential to increase blood pressure, platelet aggregation (stickiness), allergic reactions (inc. asthma), and inflammation. While all of these functions are necessary, they’re not scenarios that one should try to induce. Yet, by consuming extra omega-6’s at the expense of omega-3’s – which, BTW, generally have opposing, or at least milder, actions – you risk doing just this.

If I were to take an EFA supplement (and weren’t a vegetarian), I’d go with fish oil softgels. In the largest randomized controlled trial of supplemental omega-3 fatty acids to date, CHD patients who received supplements providing 850 mg/day of EPA + DHA for 3.5 years had a risk of sudden death that was 45% lower than those who did not take supplements and a risk of death from all causes that was 20% lower. And the benefits of reduced mortality kicked in after just 3-4 months.

Fish oils have also been shown to reduce the risk of diabetes by lowering serum triglycerides, to decrease joint tenderness in individuals with rheumatoid arthritis, and to ease some of the symptoms associated with neurological diseases including bipolar disorder and schizophrenia.

Though the CLA group is technically an omega-6 variant, they are structurally and functionally distinct from alpha linoleic and arachadonic acid. Because of its potential fat and cancer fighting abilities, I consider CLA another exception to the rule.

Of the different varieties on the market, I like ON CLA Softgels because they use dark tinted gels that better protect the CLA from light, which causes the oil to go rancid faster.

My bad! LOL I did need a speed stack. I was barely awake. LOL

Jerry,

Drink lots of water when you take fish oil capsules. I can't give you the physiological reason, but if you're well hydrated, you won't get the burps. LOL I know this from experience. During my prep, I take 5 capsules at a time on some days.

Jer,
Yes I take a lot of EFA's. Mostly Omega-3's, but some nuts and nut butters, EVOO (Racheal Ray!), Borage(sp?)Oils. In the future I will take more Borage Oils for sure.

Here's a post from Justin on Elitefts.com

The body needs a mix of omega 3, 6, and 9 fatty acids.

Omega 3 fatty acids are found in fish, nuts, and other 'good' things. This is the anti-inflammatory fat. Americans are typically lacking in this.

Omega 6 fatty acids are found in many sources as well, including most foods americans tend to eat.
These are more inflammatory. One of the things omega 6 fats break down to is, arachidonic acid. Arachidonic acid is one of the most potent growth regulator of the human body. Some supplements out right now take advantage of Arachidonic acids benefits.
Another omega 6 fat is Gamma linolenic acid. I recently wrote an article on GLA for this site. GLA has many fat burning benefits, and has been linked to many levels of obesity when it is deficient in teh diet. GLA is actually a fat that burns fat.

Omega 9 fatty acids aren't actualy essential, as the body can create them from other fatty acids, but we typically recieve a decent amount of omega 9's in an american diet anyway.
They are typically found in things like olive oil.

Saturated fats are found in abundance in american diets, and it is very unlikely that any american is lacking in saturated fat intake. lol

There are different types of saturated fats though. The saturated fat found in meats are longer chains of fat...something like 16-18 carbons typically.
Butter is a short chain saturated fat, and some oils like coconut oil are medium change saturated fats.

The length of the chain does have some effects in how the body processes the fat. But...in my opinion, you don't need to worry about the differences in saturated fat between various sources. Just try to minimize it, and make sure you're getting plenty of healthy essential fatty acids from nuts, fish, and other 'good' junk.

Another from Justin on "A fat that burns fat"

A Fat That BURNS Fat?
By Justin Harris
For www.EliteFTS.com

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Many forms of fat are “healthy.” Omega 3 fatty acids have been shown to decrease inflammation and benefit circulatory system health. Omega 6 fatty acids are actually “inflammatory” fatty acids, which work to increase the pro-inflammatory leukotriene, LTB4. LTB4 augments the production of interleukin 1, which is called the endogenous pyrogen, and establishes the temperature set point of the body. An increase in the temperature set point will cause a subsequent increase in the metabolic rate.


The types of omega 6 fatty acids are linoleic acid, eicosadienoic acid, dihomo-gamma-linolenic acid, arachidonic acid, adrenic acid, docosapentaenoic acid, calendic acid, and gamma-linolenic acid. In this article, we will focus on the latter, gamma-linolenic acid.


Gamma-linolenic acid (GLA) is an essential fatty acid (EFA) in the omega-6 family that is found primarily in plant-based oils. EFAs must be obtained from food because they can’t be formed by the body in the way that nonessential fatty acids are. They are needed for normal brain function, growth and development, and bone health. They also stimulate skin and hair growth, regulate metabolism, and maintain the body’s reproductive processes.


Those who are overweight have an under-active fat known as brown adipose tissue (BAT). BAT is a type of fatty acid found in hibernating animals, and its primary purpose is to generate body heat. The method by which it does this is called metabolic uncoupling. It causes an uncoupling of oxidative phosphorylation by carrying protons into the mitochondria across the cell membrane. Oxidative phosphorylation is a very potent method of storing energy that is much more effective than any other method in the body. When the proton enters the mitochondria, it changes the pH levels inside the mitochondria causing it to release its energy as heat instead of usable adenosine 5’-triphosphate (ATP).

GLA’s method of action in the body is quite unique because it has the potential to actually burn fat in the body. Its action on BAT is potentially its most exciting method of energy usage. It activates BAT, and in turn, burns calories. GLA also activates the ATPase metabolic process, commonly referred to as the “sodium pump,” and stimulates it to use up nearly 50 percent of the body’s total calories. Some studies have shown a relationship between obesity and low levels of GLA in the body. Indirectly, GLA also has the potential to raise serotonin levels, which can reduce appetite.

Another type of metabolic uncoupler is the highly effective and highly dangerous 2,4 dinitrophenol, known on the “street” as DNP. Knowing that a legal, nonlethal, and readily available DNP type product is available should have all of us salivating at the mouth...and highly interested in this exciting method of fat burning where we are actually using fat to burn fat.

Now, all of this information is essentially useless if you don’t know where to find concentrated forms of GLA. Lucky for us, GLA is found in many fatty acid products that are available at any nutrition store. Two fat sources in particular—evening primrose oil and borage oil—both contain high levels of GLA. Of the two, borage oil is more potent.

My nutritionists and I at www.troponinutrition.com recommend adding a small dosage of borage oil (1–3 g) to each meal on low and medium carbohydrate days to our clients. This borage oil is added to a mixture of essential fatty acids that we use to provide as much metabolic and health-boosting nutrients as possible during contest preparations and other times of body fat loss.



As owner of Troponin Nutrition and the reigning Jr. USA Super Heavyweight bodybuilding champion, Justin Harris has helped hundreds of athletes with individualized, sport-specific diet and nutrition planning. His writing on nutrition and performance has been featured in publications including Muscular Development and Ironman magazine, and he has been featured on the cover of numerous other publications. Justin is known for his pre-contest nutritional consulting.

I used to think that way Jerry. I learned the hard way. LOL

I take ON's enterically coated fish oil and I dont get the fish burps like I used to

thank god, lol