A study published in 2005 in Reproduction Nutrition Development by Canadian researchers from the University of Guelph in Ontario regarding effective dose for getting the best omega-6 to omega-3 ratio. This study was very intriguing because they used a daily dose of 60 grams of either olive oil, flax oil, or fish oil. The reasoning to use such a high dose was in an effort to achieve similar blood levels of EPA and DHA to those of the Japanese or even the Greenland Inuit. The original researchers of omega-3s in the 1970′s had found that the Canadian Inuit diet could exceed 600 grams of fat per day, and that the polyunsaturated fatty acids in Inuit food are highly dominated by omega-3′s).
The Canadian researchers’ goal was to improve the ratio of arachidonic acid (AA) to eicosapentaenoic acid (EPA) over a 12 week period. AA is an omega-6 which is very common in the Western diet, while EPA is a long chain omega-3 (most commonly found in fish) that is found in abundance in the Inuit and Japanese diets. The Japanese have been found to have an AA/EPA ratio of about 1.7 (the lower the number the better), while a typical Westerner has an AA/EPA ratio of approximately 15. High blood levels of omega-3s (specifically EPA and DHA) are associated with a decreased risk of all kinds of diseases ranging from heart disease, to neurological disorders and many more.
The key findings showed that while the AA/EPA ratio did decrease in the flax group (from 11.1 to 6.4 or 43%), the fish oil group was far superior, dropping from 16.5 to 1.4 or 91%. In addition, flax oil showed no significant increase in EPA or DHA ,even when using a 60 gram per day dose. Fish oil showed a 944% increase in EPA and a 213% increase in DHA. There were no serious adverse events in any group, with only some individuals reporting loose stools and fish burp in the flax and fish oil groups. These side effects lessened throughout the supplementation period.
The types of dietary fats we consume is extremely important because the membrane of every cell in our body is made up of two layers of fat molecules (the lipid bi-layer). Ultimately we choose what type of fats make up our cell membranes every day by the supplement, and food choices we make. When we increase your levels of EPA and DHA in your cell membranes, our risk of many diseases goes down over the long-term, but our pain, inflammation, and stiffness will also decrease in the short-term.
I personally use 30 grams per day and have for some time. I find the benefits to be amazing. If you wish to try this kind of dosage, increase your dose slowly over the period of a few weeks. This will make for a smooth transition, and you will notice the benefits as the dose rises.
Happy Lifting!
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