EFA's

**gbrice75** · 02-03-2010, 12:16 PM

I'll be the first to admit i'm probably not getting enough EFA's, particularly the 0MEGA-3's. The most fat I get in a day is:

1-2 tbsp. natty PB
some EVOO as I cook my brussel sprouts in it
whatever I get from meat (chicken, turkey, steak, etc - not much)

So I bought some Fish Oil from Costco - 0mega-3 Wild Alaskan Salmon Oil. Serving size is 2 softgels, 20 calories/2g fat. Ingredients are as follows:

Fish Oil (100% natural, from wild alaskan salmon), Softgel (gelatin, glycerin, water), vitamin E

Salmon Oil - 2000mg
Total 0mega fatty acids, supplying: 600mg
DHA (docosahexaenoic acid): 220mg
EPA (eicosapentanoic acid): 180mg

Question is - do these seem to be a decent supplement? Also, are 2 a day enough or should I be getting more than 2g?

**mg1228** · 02-03-2010, 01:21 PM

more--alot more---i take 2-3 grams with every meal

**BJJ** · 02-03-2010, 02:45 PM

Originally Posted by mg1228

more--alot more---i take 2-3 grams with every meal

9 g per day, never less.

**XRockXStarX** · 02-03-2010, 02:55 PM

just throw olive oil on your chicken, eat tuna, and nuts. You should be fine.

9g per day is solid

**gbrice75** · 02-03-2010, 03:09 PM

Wow, ok - clearly I need alot more. The issue now is that amount of fat is going to put me way over my daily caloric goal, and I cannot afford to reduce any other macros - so how do I handle this?

This is going to be expensive!!!

@XRockXStarX - tuna, olive oil, and nuts are all good and I do eat some - but to my knowledge although they are good fats, they are not 0mega-3 (maybe they are 6 and or 9?) - I am specifically supping with 0mega-3.

**TOP** · 02-03-2010, 03:14 PM

http://www.bodybuilding.com/store/udo/oil.html

**kalspic** · 02-03-2010, 06:36 PM

9gs of ***** 3's. not just fish oil. i didnt know if thats what you ment bjj

**XRockXStarX** · 02-03-2010, 08:21 PM

I dont think you should stress too much about them. as long as you get some in its healthy. I would suggest flaxseed oil because you can get it fairly inexpensive. the downside to me is the taste But do only one-two tbsp per day and u will be good.

what are your goals? why do you want to take them? (general health?)

**mg1228** · 02-03-2010, 08:44 PM

efas are essential in all aspects---health,fat loss,maintaning and gaining muscle---the list prob goes on forever---but yea 1-2 servings of flax would b 15-30gr a fat

***D7M*** · 02-03-2010, 09:09 PM

Flax will have some health benefits, but it's not ideal for bodybuilding purposes, as it makes a poor conversion to EPA/DHA, and our bodies simply don't possess the enzymes to properly process it.

If you're interested in EFA's some good options for you are:

Extra virgin olive oil
Pecan oil
Walnut oil
Avocado oil
Almond oil
Hazel nut oil
Macadamia nut oil

^All of those have 14g fat per tbsp, and are a much better source of fat than flax.

**BJJ** · 02-04-2010, 04:13 AM

Originally Posted by kalspic

9gs of ***** 3's. not just fish oil. i didnt know if thats what you ment bjj

I get 9 g ed of fish oil (O3)*** from Wild Sockeye Salmon, plus 20 g ed of Olio Extra Vergine di Oliva (10x2) either from Toscana, Abruzzo and Puglia; I rotated them weekly.
Furthermore, I get (O6) from dried fruits, mostly walnuts, almonds and arachis.

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