Daily Fish Oil tablets: yes or no?

[mshan]

My mom suggested I start taking daily fish oil tablets.

This is the specific item I found available at my local Sam's Club: http://www.samsclub.com/shopping/nav...=5&item=424621

Generally speaking, do others recommend a daily fish oil tablet? What are the pros and cons?

And is that Sam's Club product a good one?

(I would prefer to eat a serving of salmon every week, but apparently these farm raised salmon like those available at Sam's Club have a high mercury content)

 

[SociallyChallenged]

Yes, supplementing fish oil is one of the few things that has shown to have some serious positive effects over a wide range (better cholesterol skew, decreased inflammation, decreased risk of atherosclerosis, etc). You kinda have to research the fish oil you want to buy. Since it's a supplement, it's not regulated by the FDA and you can get some pills with a lot of mercury in them. You've got to look around and find the best one (for the best price).

Also, let me mention this: taking one fish oil pill will have very, very little effect on anything. Most people who supplement them seriously take between 4-12 pills per day. The bottle says 1000mg tablet, but it only contains 300mg of omega-3s. Along those lines, eating fish once a week will do little to better your body as well. If you eat fish 3-4 times a week and cut down on grain-fed beef, you'll definitely have some benefits.

 

[mshan]

The Sam's Club tablets I linked said total omega-3 fatty acids is 900 mg, while others have said 300.

Is that a good daily dose to actually have a positive effect?

 

[SociallyChallenged]

I just checked the most recent research article that I read on it. They utilized 2.4g (or 2400mg) of omega-3's, which resulted in an 8% increase in HDL (good cholesterol), a 21% decrease in LDL (bad cholesterol), and a decrease in resting triglyceride levels (can't remember the %). I'd say take 2 capsules some days and 3 the others, if you want to save them. Otherwise, just take 3 every day. It's one thing that can't really hurt That is, unless they're full of mercury

 

[mshan]

Do you have a recommendation for a better fish oil product to buy (available online at a reasonable price from somewhere like Amazon or elsewhere)?

 

[Lamont Burns]

My internet sucks

 

[Lamont Burns]

The fish oils highest in DHA and EPA are often said to be the best value. This link/spreadsheet should be of value for you.

http://www.board.crossfit.com/showthread.php?t=50967

 

[alkemyst]

drumlib.com for pricing. (edit)

fish oil is so reviewed highly and so cheap it's hard to not include it. Plus for those cutting all fats, it's a great way to add some high quality ones to get anabolic with.

I take two 1200mgs a day. Genetically I have a high cholesterol and some other things...they put me on Triclor which knocked it down to normal levels...I took myself off it and switched to fish oil, my next physical and all others after have been beyond perfect. That was enough of a field trial for me to keep it in my mix.

 

[mshan]

So, does taking two of these tablets a day meet the 2400/ day recommendation from studies linked above?

Any difference between 3 tablets a day (breakfast, lunch, and dinner) vs. two tablets a day (breakfast and dinner) if they both provide 2400/day recommended above?

Also, capsules vs. liquid? (how is taste and is there any aftertaste like when I eat a good serving of salmon?)

Alkemyst: that spreadsheet is appreciated, but a little confusing. May I ask what specific product you buy from that list?

 

[alkemyst]

should have been drumlib.com, didn't give a spreadsheet.

I am taking a multi, E, C, Arginine, BCAAs, tribus, Glucosamin/Chon, ECA, Ginseng, Ginko, Creatine, Glutamine, a shit load of protein.

 

[Lamont Burns]

should have been drumlib.com, didn't give a spreadsheet.

I am taking a multi, E, C, Arginine, BCAAs, tribus, Glucosamin/Chon, ECA, Ginseng, Ginko, Creatine, Glutamine, a shit load of protein.

I'd drop Arganine, Ginko and Glutamine, unless you are mainlining the Arg and Glut. I'd add D3, at 4000 a day, most multis don't provide enough. Also, you didn't specify if that's Tribus T or A. I'm assuming you load the BCAA(leucine being the important one) between meals per Layne Norton's Univ of IL research?

Does the Glucos/Chon help? I'd considered it before.

 

[DougoMan]

Yes, fish oil is really good stuff! It actually has a very measurable (positive) effect on your blood chemistry.

It's the only supplement other than vitamin D that I take. And frankly the only supplement other than Vitamin D that anyone should take.

 

[mshan]

Right now, I take one baby aspirin and Centrum Ultra Men's each morning.

I am thinking about adding fish oil (one with breakfast, one with dinner): http://www.amazon.com/exec/obidos/tg...W04XW&v=glance

Should I be taking Vitamin D too? (what is it supposed to do?)

 

[Lamont Burns]

There's lots out there you can just google regarding D3. D3 is the most bioavailable form(most used by your body). The D you get from a multi and the sun(not always possible, seasonal, location, etc) is OK, but there's some good info out these days that a higher dose helps with many things... depending on your age, it can help keep test levels high.

goooooooooooooogle

 

[marvdmartian]

Yes, fish oil is really good stuff! It actually has a very measurable (positive) effect on your blood chemistry.

It's the only supplement other than vitamin D that I take. And frankly the only supplement other than Vitamin D that anyone should take.

I'd have to disagree with your assessment.

A good quality multi-vitamin/mineral supplement is never a bad idea, especially as you get older. There's plenty of benefit from calcium as well, especially for women, and you can get it with or without vitamin D. There's also benefits to be had from supplements like CoQ10 or green tea extract, and I can honestly say that my joints do feel better on glucosamine chondroitin than they did without.

Are there too many supplements out there with limited or questionable effects on the human body? I'd bet on it, and not be afraid to lose. But saying that fish oil and vitamin D are the only two worth taking is more of an opinion than a fact, wouldn't you say?

OP, I have hereditary cholesterol problems, and take a prescription Vytorin 10/20 every other day for it. But I also supplement it with two 1200mg fish oil tablets twice a day, just for the omega-3 benefits, and it's made a difference.

Plus, my cat really loves the smell of my breath now!

 

[darkxshade]

On the topic of fish oil... I've tried googling this many times but haven't come up with a straight answer and there probably isn't but what is genererally more important? EPA or DHA? I'm currently taking NOW Ultra Omega 3x/day(2.25g @ 1500epa 750dha) and I like it because it's pretty cheap on most lists, mercury-free, and I only need to take 3 capsules a day along with my multi-vitamin supplementation vs the 6+ that you would need to take to get similar dosage on the others.

Anyway, can anyone explain epa vs dha? I think one is for higher brain function and the other for cardiovascular support? But other than that, more importantly, I'm curious as to whether there is an optimum ratio of the two that I should be taking. Thanks.

 

[DougoMan]

I'd have to disagree with your assessment.

A good quality multi-vitamin/mineral supplement is never a bad idea, especially as you get older. There's plenty of benefit from calcium as well, especially for women, and you can get it with or without vitamin D. There's also benefits to be had from supplements like CoQ10 or green tea extract, and I can honestly say that my joints do feel better on glucosamine chondroitin than they did without.

Are there too many supplements out there with limited or questionable effects on the human body? I'd bet on it, and not be afraid to lose. But saying that fish oil and vitamin D are the only two worth taking is more of an opinion than a fact, wouldn't you say?

OP, I have hereditary cholesterol problems, and take a prescription Vytorin 10/20 every other day for it. But I also supplement it with two 1200mg fish oil tablets twice a day, just for the omega-3 benefits, and it's made a difference.

Plus, my cat really loves the smell of my breath now!

Fair enough. What I would say is that fish oil and D3 are the only two supplements for which there is really conclusive data on and that it makes sense for pretty much EVERYONE to take.

After that, you are catering to individual needs. I mean, if you are male and drink plenty of milk you don't need a calcium supplement. If you don't have arthritis, you don't really need glucosamine.

Daily vitamin certainly does not hurt, but then again if you eat your fruits and veggies it's probably not necessary. I would not object to it though.


You know what I have been aching to try is Vitamin B5. It's rumored to help with oily skin, which I would love to get rid of!

 

[alkemyst]

I don't have arthritis but if you read about glucosamine you will find you really don't want to wait until you develop it to take it.

My elbow has been feeling good. I am sticking to about 400mg of Sodium Naproxin (Alleve) a day too to keep any inflamation at bay.

The Arginine I may drop...I am taking about 9g a day...I can feel the flush from it. I don't know Norton's research, but if it's about taking it on an empty stomach/fasting/etc that's simply biology. I take it first thing and at least an hour after I eat or 30mins before a meal or more.

The BCAA's I may drop and just keep my Xtend drink mid morning, I like the taste and it's refreshing.

The Tribus is T...I take it pre-workout. Cheap enough to be a no-brainer too.

I do take extra E, I am outside alot so D supplements aren't so needed, I take extra C as well as a few B's sometimes.

 

[Comdrpopnfresh]

yeah- good for skin/hair/nails, heart, brain, and joints/inflamation.

stay away from flaxseed oil- it's often what vegetarians or vegans supplant fish/cod oil for, but it put's oxidative stress on cells and creates free-rads

 

[Comdrpopnfresh]

Right now, I take one baby aspirin and Centrum Ultra Men's each morning.

I am thinking about adding fish oil (one with breakfast, one with dinner): http://www.amazon.com/exec/obidos/tg...W04XW&v=glance

Should I be taking Vitamin D too? (what is it supposed to do?)

def add 4000+ IUs of D3. I recently had a blood test and found I was very low on B12 (due to not eating much red meat) and D. I was surprised about the D, as I get healthful amounts of sun, and take vit. D supplements on occasion. my doc told me to take D3 in gelcap form for best absorption.

Vitamin D aids the absorption of calcium and other minerals and is connected to mood, energy levels, and secondarily to immune support.

 

[DougoMan]

I am outside alot so D supplements aren't so needed,

Don't be sure, man. They say it's not so much that people do not get enough sun, but rather that the sun is just not intense enough of in this part of the world for it to be even possible to get enough D.

I just got a blood test for vitamin D, should have the results next week. I get lots of sun, so I'll be curious to see what the results are.

 

[Zargon]

I use it help my LDL Cholesterol

and balance out the negative effects of eating the occasional grain as its shit for you

 

[SociallyChallenged]

yeah- good for skin/hair/nails, heart, brain, and joints/inflamation.

stay away from flaxseed oil- it's often what vegetarians or vegans supplant fish/cod oil for, but it put's oxidative stress on cells and creates free-rads

Well, that's not particularly true. The primary reason you shouldn't buy flaxseed oil is because it's mostly ALA, which is not converted well into EPA or DHA in the body. Fish can convert it very well due to their adaptations and that's why we supplement with an animal source rather than a plant source. ALA is pretty much wasted in the body.

All poly unsaturated fats put a bit of oxidative stress on your cells, but does that mean they are bad for you? All omega-3's are PUFA's. Your body has mechanisms to deal with them (superoxide dismutase, catalase), especially if you have a diet high in antioxidants (like you should).

 

[highland145]

decreased inflammation

For me +++++ 8 caps( 4/4) and a teaspoon of cod liver oil per day for my knees. Keeps me on the bike instead of on the couch.

 

[BW86]

I usually take 3 ~1000mg pills a day at lunch