posted Mon, 03/19/2018 - 19:41
3866
+ 6 New study on Omega-3 FA’s showing/proving the improvement of anabolic signaling efficiency
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I follow quite a few researchers in the field of nutrition and excercose science, some of those being Mike Israetel, Brad Schoenfeld, Alan Aragon, etc- I’ve learned some amazing info from doing so.
Here’s a new study on Omega-3 FA’s (from either supplementation or eating fish).
“New review on omega-3 fatty acids concludes supplementation dosages ranging from 2 to 5 g/day improve anabolic signalling efficiency and may positively affect satellite cell activity particularly after exercise.”
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24thanhttp://www.mdpi.com/2072-6643/10/3/309
NICE thread mate++
Hello Sir,
Thank you for the link, one of the dietary supplements that I always recommend to any human being on the planet due to cardiovascular diseases and implications that surrounds us everywhere lately. Do not really use much supps but Omega 3 is there on a daily basis.
Regards
Living4ThePumpOmega 3's are one of the very few supplements that actually have many benefits that WORK and not just placebo. You may not feel the benefits when taking it but you might feel the missing benefits when not taking them anymore. If you don't eat much fatty fish I highly recommend them. It's one of the single nutrients that is almost impossible to achieve reasonable amounts with the typical western diet.
Protein powder for example can be replaced with real food and many protein sources like fish, eggs, chicken etc. anytime to get your protein in. But if you just don't eat or you don't like fatty fish, you likely won't get your total Omega 3's in. Plant based sources like seeds often have poor bioavailability.
Current evidence suggests, that the body will hit a limit in terms of plasma saturation at an intake for DHA of 1.2g and EPA 1.8g. This will lead to a total of 3g combined Omega 3. Literature shows benefits ranging from a total of 1.8g-3.0g (6-10 capsules for the average capsule that contains 180mg EPA and 120mg DHA). That's why I'm currently taking 10 capsules of Omega 3 to be on the safe side. Some are higher dosed some even less.
So aim for around 1.8-3g of combined Omega 3.
Regards
So, upon reading multiple studies that have shown numerical progress in doses above 3g of omega-3 a day, I’m not quite sure that the information on the saturation level is correct. However, I could be interpreting it wrong.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4176556/
Here’s one of the studies that reference numerical change in intake greater than 3G- and here’s a snippet of one of the sections demonstrating so, but I’m sure you’d need to overview the study in its entirety.
“... in IgA Nephropathy patients, 2 years of treatment with 3.35 g/d total omega-3 fatty acids EPA levels increased from 0.8 ± 0.5 to 3.1 ± 1.3 % after treatment and DHA from 3.7 ± 1.6 to 6.5 ± 1.3 %. Treatment with 6.70 g/d of omega-3 fatty acids increased blood EPA levels from 0.9 ± 0.6 to 5.2 ± 1.8 % and blood DHA from 3.5 ± 1.4 to 7.1 ± 1.6 % [30]. In patients with IgA nephropathy, treated with 4 gm/d fish oil, the mean EPA/AA ratio increased from approximately 0.09 ± 0.07 to 0.45 ± 0.40 with a wide range of individual variability...”
Living4ThePumphttps://books.google.de/books?id=lEgWDQAAQBAJ&printsec=frontcover&dq=ome...
That's the book I talked about. Page 559 "A randomized, controlled study analyzed the dose-response effects of daily supplementation with marine lipids (2:3 DHA+EPA)...at doses of 1.5,3 and 6g/day for 12 weeks... . ... The apparent DHA saturation dose was 1.2g/day... .
And yes, doses of 5g+ show benefits in terms of inflammation etc. But in terms of benefits for well being and health these doses of 1.8-3g max. are accepted. I follow the science guys like Brad Schoenfeld, Lyle Mcdonald etc. and highest doses they talk about for health are 3g. Lyle Mcdonald also stressed the 1.2g DHA plasma saturation.
Link to Lyle Mcdonald article: https://bodyrecomposition.com/nutrition/qa-2.html/
Regards
Thanks for the links mate
++
Dominick77Rock Solid information once again brother!!!
Loving your work.
Living4ThePumpFeeling honored. Thanks !
Dominick77Solid info bro! I appreciate you taking the time to research this. Thumbs up!
Living4ThePumpYou're welcome !
Regards
While I agree that Omega 3 supplementation does show marked benefits. Essential fats are often overlooked and their importance should never be understated. Omega supplementation may be very helpful, High Quality Omega 3 supplementation that is. As we all know that supplement quality varies wildly.
I understand what you were trying to express in your advocacy of omegas. However I must nitpick and disagree wholehearted with your assertion that " Protein powder for example can be replaced with real food and many protein sources like fish, eggs, chicken etc. anytime to get your protein in" .
Protein Powder is protein powder. Real food is real food. Protein Powder never replaces actual real whole complete food as a foundation of ones successful diet plan.
Also, Speaking of supplementation, those wishing to increase Omega 3 consumption should simply incorporate wild fish in their diet .
Fish such as Wild Salmon , Mackerel, Blue Fish, Bronzino and so many more are rich in protein and abundant with omega 3. Consuming these fish regularly will round out your diet and should alleviate the need for omega 3 supplementation altogether due to this new mindfully complete diet.
Diet should always be first . Diet should always be whole complete food based. Supplementation while helpful can never replace quality real whole foods.
Living4ThePumpI agree, a well rounded diet should always be the base of ones diet. That’s why I used no Whey for the past couple of years. I have no problems getting in my protein consuming real food. Sometimes I even have to hold myself back to not eat too much.
What I meant was, if someone doesn’t like a certain protein source like eggs for example, there are so much more high quality sources to get the protein in. With Omega‘s there’s the problem that if someone doesn’t like to eat the fatty fish then there are not much more sources that have high bioavailability (animal based) . Supplementation will make it easier for those people. But if you like fatty fish, I share the opinion to get the omega 3 from the real food.
Regards
.
I’d like to see the literature you’re speaking of- I’ve read a multitude of studies on the effects and benefits of Omega-3’s (ALA,EPA,DHA) and haven’t once seen a “maximum plasma level” mentioned.
New studies show that at the 4,000 (4g) mark that sarcopenia (muscle wasting) is hindered, and at 5,000mg (5g’s) Tryglcerides are effected exponentially.
I just scanned for about 30 minutes on different databases and couldn’t find the mentioning of a maximum Intake like you stated- by no means am I saying you’re wrong, its just counterintuitive to the studies I’ve seen. mind steerng me in the right direction homie?
Living4ThePumpIn terms of the evidence, it‘s in the book „Omega 3 fatty acids-key to a nutritional health“. It’s on page 559 mentioned. There’s also a free version on google books.
Regards
Dominick77Good info!
Living4ThePumpThank you Sir !
Thanks for the link, very interesting!
Great link, now an open question: How much actual omega 3’s do you guys supplement? I’m currently taking 8 pills 3 times a day and it still only comes to 3.6 grams of omega 3 fatty acids.
I try and hit over a gram of both EPA and DHA.
Works out to be around 8 pills as they're high strength.
basskiller89A 3-6-9 oil is way cheaper gram for gram of fat compared to pills
Good tip
2x 2g daily
That’s plenty.