T Nation

How to Hit Omega-3:Omega-6 1:1 Ratio?

I’m interested in hitting the 1:1 omega-3 to omega-6 ratio, but it seems really hard. I don’t necessarily agree with everything the FDA says, but I don’t really want to get all my omega-3’s through fish oil. I need about 50 grams of fat per day to hit 15% of my calories, which I believe is probably the minimum I want to go on fat intake.

“The U.S. Food and Drug Administration classifies intake of up to 3 grams per day of omega-3 fatty acids from fish as GRAS (Generally Regarded as Safe).”

“Very large intakes of fish oil/omega-3 fatty acids (“Eskimo” amounts) may increase the risk of hemorrhagic (bleeding) stroke.”

I heard John Berardi in an interview say he has clients taking up to 20 grams of fish oil per day, which would provide about 6 grams of omega-3. But that’s still a tiny amount if we are to match omega-3 and omega-6 one to one considering our daily fat needs. I don’t see how a non-eskimo could possibly do this on a diet that isn’t heavily supplemented (and pricey too).

On that point, does anyone know an authoritative source that tells us the shelf life of Flax Meal? How about if you keep it frozen? Seems vulnerable to shipping, even if it’s shipped to a store (and the store keeps it frozen). I’m not keen on the seeds because you have to grind them otherwise they seem to go straight through undigested.

Actually, I’m reading that quote again “intakes of fish oil/omega-3 fatty acids.” Can they possibly mean ANY SOURCE of omega-3!? If that’s the case, the 1:1 ratio seems unachievable to do within their guidlines (or even close to within their guidelines).

All thoughts appreciated.

Why are you trying for 1:1? just curious.

I believe I’ve read that ancient diets were around 2:1 omega 6 to omega 3. IIRC

Fair point. I’ve read though, that the general recommendation is somewhere in the 1:1 to 4:1 range (Omega-6 to Omega-3). I’m curious how people hit that range. Thanks.

I eat a lot of food (including fish, omega-3 eggs, and almonds) and then I take my fish oil.

I think you may be over complicating this.

adding 20 ml of flax oil to one of your daily shakes is a cheap and easy way to up your omega 3 intake

1:1 is pretty tough to get to, in my opinion. We are bombared with Omega-6s, and they are in many of the foods we eat, especially protein sources. I’d stop worrying on little stuff and just keep it simple.

Take 3g EPA/DHA each day unless you’re inflammed pretty bad, and try to keep your omega-6 food consumption down.