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Fish Oil - How Much & When to Take?

i have costco kirkland, btw.

a few per meal or 6 -10 a day at least. just take them anytime its good for you best with food.

Phill

I was wondering the same thing aswell.If you follow Berardi’s 1/3-1/3-1/3…I would be taking roughly 35-42 one gram fish oil caps.Depending @ what weight I am at and where at in my bulk or cut diet I am at.

[quote]APE. wrote:
I was wondering the same thing aswell.If you follow Berardi’s 1/3-1/3-1/3…I would be taking roughly 35-42 one gram fish oil caps.Depending @ what weight I am at and where at in my bulk or cut diet I am at.[/quote]

If your not getting fats from any other source well yes, but fats are varied in your foods. Like beef its not just Sats, its also high in Mono’s etc…

Aim to roughly get the even ratio some days may be heavy on one fat or another then other days light its a ball park dont stress over it get good fat sources varied sources and its all good.

Phill

a day!? sounds like over kill. you get fats from other sources too as phil has mentioned. for controlling cholesterol you only need a few capsules a day. for fat sources as energy, look to your normal diet

The dosing also depends on your goals.

For general health there really are no guidelines. I mean there are, but they aren’t based on anything concrete (IMO). So 4-6 caps a day would be sufficient (assuming they are 1g caps).

For fat loss I think the recommendation is 20-30g a day, plus CLA.

I typically do the middle ground and go with 12-16 caps a day, plus CLA. I have used Flameout before but not currently. With Flameout you get your entire day’s worth in just four caps, although some have argued that it isn’t enough.

I am having an extremely difficult time believing anyone takes over 10 grams a day.

I take a GNC brand Fish Oil Complete, and I take two gelcaps daily, never more, and they are each a gram.

Please provide me with some kind of evidence suggesting that more then the daily reccomended allotment of fish oil is better for me then the directions on the bottle.

[quote]BluePfaltz wrote:
I am having an extremely difficult time believing anyone takes over 10 grams a day.

I take a GNC brand Fish Oil Complete, and I take two gelcaps daily, never more, and they are each a gram.

Please provide me with some kind of evidence suggesting that more then the daily reccomended allotment of fish oil is better for me then the directions on the bottle.[/quote]

I don’t have exact studies at my fingertips- but EFA’s in excess of 10g a day is not uncommon. I would venture a lot of people take way more than that. They sell it in liquid form too where a small teaspoon is like 8g. So mix a few of those in a shake and you’ve got 24g right there.

You can also get EFA’s from lot’s of different places- so you’re right that the fish oil bottles don’t typically recommend more than a couple a day. Most people, however, don’t get as much as they think from real food.

Do some searching on the forum and you’re bound to find lots of links to studies on the benefits of EFA’s.

[quote]BluePfaltz wrote:
Please provide me with some kind of evidence suggesting that more then the daily reccomended allotment of fish oil is better for me then the directions on the bottle.[/quote]

im thinking the same thing…i’m taking those chubby ass “fish/flax/borage oil” pills you can get from walmart/drug stores and i cant fathom taking more than 4 of those a day. maybe im wrong, hell, i mean its in my best interest to find im doing well now and could be doing more, as opposed to finding im right here… but im skeptical myself too. science please?

regardless of how much you take, make sure that you’re not taking it in the morning. otherwise, your body will use it for fuel since it’s starved for energy when you wake up.

Yeah, I always take all of my fish oil pills at my last meal of the night. Figure theres less hance of them being used as energy, and I don’t have to deal with fish oil burbs all day long.

How many you take depends on the DHA/EPA content of the pills. I take 4 Flameout, which gives me three grams DHA and EPA total, plus I take another 8 store bought fish oil pills with it. Those 8 pills combine to 3.5 grams of EPA/DHA, and 6.5 grams total for the day. So, it just depends on the DHA/EPA amount you’re shooting for and what your pills contain to find out how many you need to take.

I find they help most with higher levels, so I try to get between 6 to 10 grams of DHA/EPA per day. I believe Dr. Berardi originally made that reccomendation here, although I see lower levels mentioned sometimes.

Kubo

http://www.T-Nation.com/readTopic.do?id=813735

[quote]eengrms76 wrote:
The dosing also depends on your goals.

For general health there really are no guidelines. I mean there are, but they aren’t based on anything concrete (IMO). So 4-6 caps a day would be sufficient (assuming they are 1g caps).

For fat loss I think the recommendation is 20-30g a day, plus CLA.

I typically do the middle ground and go with 12-16 caps a day, plus CLA. I have used Flameout before but not currently. With Flameout you get your entire day’s worth in just four caps, although some have argued that it isn’t enough.[/quote]

I read in a few articles here that the recommendation was around 2-3 g per day thats already quite a bit of omega’s . I’m pretty sure I saw Berardi recommending maybe between 6-10 g a day so 20-30g seems quite outrageous.

Sorry for a brief thread hijack, but it’s related. Is there any need to refrigerate Flameout before you’ve opened the bottle? I know that it’s beneficial to do so afterwards, but I’ve just recently bought a few bottles, and was wondering if it was necessary to refrigerate the unopened ones until I get to them.

I’m sure it couldn’t hurt to do so, but I just wasn’t sure if it was necessary.

Thanks again

[quote]Sabre T wrote:
Sorry for a brief thread hijack, but it’s related. Is there any need to refrigerate Flameout before you’ve opened the bottle? I know that it’s beneficial to do so afterwards, but I’ve just recently bought a few bottles, and was wondering if it was necessary to refrigerate the unopened ones until I get to them.

I’m sure it couldn’t hurt to do so, but I just wasn’t sure if it was necessary.

Thanks again[/quote]

I keep mine refrigerated until I need them, and then I put 4 capsules into my daily supplement baggie.

Back on topic, right now I’m taking 4 Flameout and 2 tbsp of fish oil per day. I take the Flameout around midday and I’ll have a protein shake with one tbsp of fish oil in it. Later at night, I’ll just slam the other tbsp (it tastes ok). Sometimes I’ll just do a doubleshot of the oil if I didn’t have an afternoon shake.

I don’t pay too much attention to the recommended servings on the label, because they’re the same labels that say I only need about 80 grams of protein per day.

[quote]barbiegirl wrote:
eengrms76 wrote:
The dosing also depends on your goals.

For general health there really are no guidelines. I mean there are, but they aren’t based on anything concrete (IMO). So 4-6 caps a day would be sufficient (assuming they are 1g caps).

For fat loss I think the recommendation is 20-30g a day, plus CLA.

I typically do the middle ground and go with 12-16 caps a day, plus CLA. I have used Flameout before but not currently. With Flameout you get your entire day’s worth in just four caps, although some have argued that it isn’t enough.

I read in a few articles here that the recommendation was around 2-3 g per day thats already quite a bit of omega’s . I’m pretty sure I saw Berardi recommending maybe between 6-10 g a day so 20-30g seems quite outrageous.

[/quote]

I agree with Doug Adams- the same people who say you don’t need more than 2g/day are the ones who say anything more than 10% of your daily intake from protein will kill you. I tend to think those people are uneducated dogmatic idiots.

From Charles Poliquin… some on T-Nation may think he’s nuts but in THIS case, he’s got anthropological evidence backing him up. A little research (Google) will uncover this stuff.

Q: What’s one supplement that every athlete, weekend warrior, and basically any active person should be taking daily?

A: Fish oil. I was first introduced to fish oil twelve years ago by my friend Mauro DiPasquale. I was over at his house and he had fish oil on the counter. I asked him what he used it for and he said, “Charles, this is the most important supplement ever.”

He told me to go to Medline and punch in any disease known to man and the words “fish oil” beside it. He challenged me to find a study that didn’t show how fish oil could benefit in the treatment of any disease. I gave up after 86 studies!

Why is it so beneficial? It’s in our genes. Humans used to consume 300-400 grams of omega-3s per week. If we consume more than two grams a day now it’s considered a lot.

There was a study published four years ago that showed that if the US government issued three grams of fish oil per day to American citizens, then the amount of cancer and heart disease would go down by 50% within one year. Most readers don’t care about cancer and heart disease, but they may care about this: the biggest limiting factor in naturally training people to getting lean and adding muscle is the consumption (or lack thereof) of omega-3s.

Looking at the body structure of cavemen, they had a lot of muscle mass compared to modern man. They got their omega-3s through the meats they ate. Now, they often ate what the predators left. For example, a lion will eat an antelope from the gut on, so what’s left is the skull and long bones. Primitive man would break the skull open and eat the brains. Brains are 60% fat, and 60% of that is DHA, the omega-3. What they’ve found is that the more brain-sucking was going in those populations, the faster the IQ went up.

“I’ve lost my appetite.”

Primitive man would also break the bones of the prey and suck the marrow, also rich in omega-3, DHA particularly. DHA is the omega-3 most responsible for brain development while EPA is most associated with reducing inflammation.

My athletes would often recognize each other when sitting around a table because those I’d be training would break out the fish oil during the meal. That’s how I got the nickname “the fish oil guy” among athletes. But that’s also how I get people so lean so fast.

Anyone who wants to put on muscle and lose fat should be on 30-45 grams of fish oil per day. That’s just three tablespoons of fish oil. It would be a pain in the ass with capsules though because that’s around 45 capsules per day, but it’s easy with a straight oil.

Can anyone point me to a place where I can get liquid (or pill for that matter) fish oil with a lot of grams in it. I’ve been looking and all I can find is something like 640 Milligrams per tablespoon with something like 40 tablespoons. That would be really fricken expensive.

[quote]eengrms76 wrote:
I agree with Doug Adams- the same people who say you don’t need more than 2g/day are the ones who say anything more than 10% of your daily intake from protein will kill you. I tend to think those people are uneducated dogmatic idiots.[/quote]

your posts suggest you’re intelligent eengrms, but you’re quick to call people idiots as often as you say something worthwhile.

the USDA is, mostly, bullshit. It was originally derived during or just after the Great Depression as the minimal amount needed to stay alive, was it not?

That doesnt mean its 1000-2000% off base. I dont think we need 20-30 g of fish oil anymore than we all need 20,000 calories/day.

The question was: is there any proof more than 5 grams or so provides any benefit? Even Dr Bernardi said 6-10, and considering if this guys calling himself a doctor (true or not) hes probably intelligent enough to be accounting for 150-250 lbs of body weight. On that scale, I cant see the AVERAGE T-Nation’er needing more than 6-7 grams.

I’d really prefer to see some science on this, not an arrogant poster calling us “dogmatic idiots” because we disagree with him. We’re all here to help and get help, yet you’re always here trying to drop the first snide remark. Grow up. Give it a rest.

So excuse me for being a dogmatic idiot, but I ask again…science please?

[quote]LilGuyBigPlans wrote:
Can anyone point me to a place where I can get liquid (or pill for that matter) fish oil with a lot of grams in it. I’ve been looking and all I can find is something like 640 Milligrams per tablespoon with something like 40 tablespoons. That would be really fricken expensive.[/quote]

look at optimum nutrition’s ‘Optimum Fish Oil Softgels’

cheap as dirt, like $5, 1g each/100 servings in a bottle. 5grams = 20 days supply = .40/day.