T Nation

Omega-3: How Much Do You Take?


#1

How much does everyone take? I take 2 tbsp flax seed in the morn and 2,000 mg capsules at supper, 3:2 EPA to DHA.


#2

Similar here. 2 tbsp flax seed plus 2 tbsp lecithin in the morning (total 4 to 6 grams linolenic acid, depending whose analysis you believe). 4 high-dose fish oil caps during the day (total 1600 mg EPA, 800 mg DHA). I also eat one serving of fish every day.

I'm a 45 year old male lifter. Just got the lab results from my annual physical, and had the best numbers in 15 years (cholesterol, etc) so guess I'm doing something right!


#3

This is one of the few, if not the only supp, where my advice is to double--maybe 2.5x--the daily dosage on the container.

Since I've gone to higher doses of fish oils I have seen noticeable improvement in recovery and less aches and pains in the joints.

I use Omega 1250's. Each gel contains:
1250 fish oil w/
EPA-450mg
DHA-300mg

I take 2w/breakfast and am snack and sometime before bed. 200 gels cost me about $12. That makes the price per gel @.16. X6 per day or so=$1 per day.
And I have eliminated all glucosimine because I feel so good.


#4

Sounds like upping would help me and my knees as well. What brand do you use? I'm going to the store this weekend.


#5

Thanks for the info!


#6

I used to take 2 with each meal everyday. Came out to about 12g of the extra strength.

Now I just switched over to 4 Flame-out a day. I use Olive Oil to make up for the calories lost. So now I'm getting better oil for the Testosterone and high quality O-3s.


#7

I agree with everything said, with one additional comment. Omega-3's are anti-inflammatory, which is their power, but that are also powerful pro-oxident (is this the correct word??).

I've found through personal experience (while recuperating from a knee injury) that it's important to keep up the Vitamin C while taking large doses of Omega-3's. I found that knee soreness was much improved with the combination.

The current recommendations from this site are to keep Vitamin C to 250mg-500mg max per day (see Lonnie L.'s posts) because Vitamin C can cause other issues at high doses.

cruncher


#8

What other "issues" does Vitamin C cause?


#9

High doses of Vit C will cause the dreaded "liquid shits" syndrome.

I take about 20 fish oil caps a day, for a combined 6 grams of DHA/EPA.


#10

"Vitamin C supplementation (500mg for six weeks) has been shown to actually induce pro-oxidant effects in healthy humans, as measured by DNA damage. (31) Very high doses (500mg/kg) in rats cause superoxide radical generation, induce P450 liver enzymes (particularly risky to even moderate drinkers) and, again, DNA damage. (29, 31) "

See http://www.T-Nation.com/readTopic.do?id=589568

cruncher


#11

I take 12- 15 capsules a day. Kirkland brand.


#12

First of all the study to which you refer demonstrates what happens when Vitamin C is taken alone. When it is taken with other anit oxidants it does not become a "pro oxidant" but an "anti oxidant.