Humans and Polyunsaturated Fat Intake

[MikeMartial]

This is an extremely well written article by Stephan on Whole Health Source. It seems everything this guy writes about is highly relevant to Paleo nutrition, and because of his background, he digs up the studies and dissects them flawlessly.

This is going in the Sherdogger's Guide To Fish Oil Supplementation, but I'm also posting it here because it's such a good article.

Whole Health Source: Polyunsaturated Fat Intake: What About Humans?

Some quotes:

"Investigators gave volunteers either 1.2 g, 2.4 g or 3.6 g (one teaspoon) flax oil per day; or 0.6 g or 1.2 g fish oil per day. The volunteers were U.S. firefighters, who otherwise ate their typical diet rich in omega-6. Flax oil supplementation at the two higher doses increased EPA, but did not increase DHA or decrease AA significantly. This suggests that humans can indeed convert some ALA to long-chain omega-3 fats, but adding ALA to a diet that is already high in omega-6 does not reduce AA or increase the all-important DHA."

"LA in fat tissue has a half-life of about 2 years, so restoring balance is a long-term process. Omega-3 fats do not accumulate to the same degree as LA, typically comprising about 1% of fat tissue."

 

[byukid]

So basically flax seed oil is worthless? I think my reading comprehension of these types of things is getting better.

 

[MikeMartial]

So basically flax seed oil is worthless? I think my reading comprehension of these types of things is getting better.

More or less; the topic does come up occasionally, and is usually vehemently argued by those in favor of a vegan lifestyle. In this case, though, (as we've known for a long time) the science doesn't pan out. Women and vegetarians DO process more ALA to EPA than men and omnivores, but it still doesn't covert to DHA at an optimal rate.

That's not the entire point of the article, though. I liked his simplistic explanation of n-6 and n-3 balance, which I think a lot of guys lose sight of. They think "Oh, I just need to take my fish oil", yet have no idea why.

 

[Ziltoid]

The other day, I went to GNC to pick up my Ultra mega Greens. As I was picking one up, the GNC guy asks me, "We have the new Vita pack of the Ultra Mega Greens now." I say, "Oh yea, whats the difference?" He tells me, "They now improved it by adding Omega 6, 9 and flax seed in it."

 

[MikeMartial]

The other day, I went to GNC to pick up my Ultra mega Greens. As I was picking one up, the GNC guy asks me, "We have the new Vita pack of the Ultra Mega Greens now." I say, "Oh yea, whats the difference?" He tells me, "They now improved it by adding Omega 6, 9 and flax seed in it."

I swear, wading through the fucking mis-information and ignorance is near impossible. No wonder people have no fucking clue.

Thank god for The 'Dog. :icon_chee

 

[Ziltoid]

You got that straight Mike.

One other thing that was funny too, I went and bought some Muscle Milk. GNC guy tells me,"You sure you want this?" I said, "Yes, why?" He says, "You should just get concentrated whey that we have because the Muscle Milk has too much Saturated fat and will block the proteins from getting absorbed. Are you looking to gain fat or muscle?"

I lol'd.

 

[B3rserk3R]

Great stuff, thanks!

 

[byukid]

More or less; the topic does come up occasionally, and is usually vehemently argued by those in favor of a vegan lifestyle. In this case, though, (as we've known for a long time) the science doesn't pan out. Women and vegetarians DO process more ALA to EPA than men and omnivores, but it still doesn't covert to DHA at an optimal rate.

That's not the entire point of the article, though. I liked his simplistic explanation of n-6 and n-3 balance, which I think a lot of guys lose sight of. They think "Oh, I just need to take my fish oil", yet have no idea why.

I just read the whole article. This paragraph, to me, was extremely interesting

What happens when you reduce omega-6 consumption while increasing omega-3? In one study, participants were put on a "high LA" or "low LA" diet. The first had an omega-6 : omega-3 ratio of 10.1, while the second had a ratio of 4.0. As in the previous intervention study, EPA was higher on the low LA diet. Here's where it gets interesting: DHA levels fell precipitously throughout the study, regardless of which diet the participants were eating. This has to do with a special requirement of the study diet: participants were not allowed to eat seafood. This shows that most of the DHA in the blood is obtained by eating DHA from animal fat, rather than elongating it from ALA such as flax oil. This agrees with the finding that strict vegetarians (vegans) have a low level of DHA in blood plasma.

 

[Rowan11088]

You got that straight Mike.

One other thing that was funny too, I went and bought some Muscle Milk. GNC guy tells me,"You sure you want this?" I said, "Yes, why?" He says, "You should just get concentrated whey that we have because the Muscle Milk has too much Saturated fat and will block the proteins from getting absorbed. Are you looking to gain fat or muscle?"

I lol'd.

Hmmm...I'm feeling really stupid right now, but could you explain that one to me? I thought fat was bad immediately PWO...slowing down digestion and all that.

Just put the dunce cap on me if you must, but teach first.

Edit: "We no longer commonly eat the most concentrated land source of DHA, brain, so I think it's wise to eat seafood sometimes". I am TOTALLY up for eating brains. Not human brains of course...well...just don't tell me they're human brains.

 

[B3rserk3R]

You got that straight Mike.

One other thing that was funny too, I went and bought some Muscle Milk. GNC guy tells me,"You sure you want this?" I said, "Yes, why?" He says, "You should just get concentrated whey that we have because the Muscle Milk has too much Saturated fat and will block the proteins from getting absorbed. Are you looking to gain fat or muscle?"

I lol'd.

It's like they say, a little information is a dangerous thing.

 

[Vector_X]

Interesting article...Thanks for the find.

 

[Ziltoid]

Hmmm...I'm feeling really stupid right now, but could you explain that one to me? I thought fat was bad immediately PWO...slowing down digestion and all that.

Just put the dunce cap on me if you must, but teach first.

Edit: "We no longer commonly eat the most concentrated land source of DHA, brain, so I think it's wise to eat seafood sometimes". I am TOTALLY up for eating brains. Not human brains of course...well...just don't tell me they're human brains.

Well, I had mentioned to him if he meant PWO but he said in general.

 

[David Barr]

Great post Mike!
DHA is a significant source of discussion in my next book, and something I've really been pushing since researching its effects.

Teaser: Think 'nervous system'.

 

[byukid]

Great post Mike!
DHA is a significant source of discussion in my next book, and something I've really been pushing since researching its effects.

Teaser: Think 'nervous system'.

Does this mean that I should be taking Flameout!

Becuase I'm about halfway through my vitaminshoppe fish oil, and looking to pick up another bottle.

 

[DevilEyes]

I swear, wading through the fucking mis-information and ignorance is near impossible. No wonder people have no fucking clue.

Thank god for The 'Dog. :icon_chee

Truer words have never been spoken.