It’s Eric Bakker.
Thanks for coming back.
Let's talk about Omega-3.
Omega-3 fatty acids and weight loss.
So if we look at essential fatty acids, we've got alpha linoleic acid, which is really essential
for the body and you're going to find this in flax seed, chia seeds, hemp seeds.
Walnuts also contain appreciable amounts.
So ALA or alpha linoleic acid converts to EPA and DHA, all we call long chain Omega-3
fatty acids.
They're not necessarily essential because the body can get the EPA and DHA from the
ALA as I was saying, but the conversion is probably between two to 10%, if that, at best
depending on your B vitamin status and other nutrients that you need to allow that conversion
to take place.
So docosahexaenoic acid and eicosapentaenoic acid, known by EPA, DHA.
So you'll commonly find them in 1812 oils.
So often a standard blend is 180 milligrams EPA and 120 of DHA.
Around about 300 milligrams per day is the standard capsule that you'll find a lot of
companies will have them, anything up to 250 up to 1,000 milligrams.
But the 1812 blend is quite common in the industry.
You need to be careful with fish oil because there's a lot of crap out there.
A lot of companies don't really make high quality fish oils because they'll start to
purchase fish oils from many different companies, including small outfits or large outfits and
a lot of it gets blended together, and just be careful.
So weight loss, well there are a lot of conflicting studies out there.
Some studies show that your metabolism actually improves with the Omega-3 and others saying
that it doesn't improve at all.
Some people say the metabolism speeds up with the Omega-3.
I mean some smaller studies have shown that if you take, for example, five or 6,000 milligrams
of Omega-3 per day, you can increase your metabolism by 3.8% after 12 weeks.
But then another study will show no effect at all.
So there are many reasons for these conflicting reports in the research, but however Omega-3
is definitely a supplement worth taking on a regular basis because of its profound effects
on your immune system.
Neurologically, the DHA is very good for the mind.
If you have a look at the studies that were conducted in the UK many years ago, the cognitive
studies, I think they're the Cambridge studies, show children taking Omega-3 versus placebo.
It was chalk and cheese basically.
So the higher the DHA content of the child's diet, the higher the IQ, the intelligence
quotient over time.
So there is a link between smart people and fish oil.
That's probably why I'm dumb because I don't really take fish oil much.
I have fish in my diet, okay.
I like mackerel, I like tuna, I like oily fish.
I like deep sea fish.
Fish is a fantastic food that I feel could be consumed twice a week if not more.
It's a very good food, protein, it's a win.
And then you're getting the natural sources, especially if you eat the deep sea fish.
In New Zealand we've got hoki, which means fake in American I believe, but it's like
our cod of the South Sea.
It's a beautiful fish.
It's cheap down here to buy and it's high in Omega-3.
It's a great food to eat.
So what are my thoughts on weight loss and Omega-3?
I think there is definitely something there that in my opinion, if you eat fish once or
twice a week in your diet, or if you can't do that supplement with an Omega-3.
Look for a Norwegian Omega-3 or a Scandinavian one.
They're often a little bit higher grade now than many other companies.
But yet I'd probably be aiming for between one to 2000 milligrams per day of a combined
EPA, DHA product.
If you want something to give you a little bit more boost cognitively look for the DHA,
the docosahexaenoic acid, and if you are looking something more for the immune pathway or the
heart pathway, I'd be going for the higher EPA.
But for pediatrics, for children and older people, DHA for sure.
Definitely to which you want to go.
For weight loss, you'd be looking at a balance probably an 1812 oil.
Probably anywhere between one to three of the thousand milligram capsules per day longterm.
But remember combine it with exercise.
Research has shown that when you exercise and take a Omega-3, it seems to fool the body
into burning more fat than actually relying on the carbohydrate pathway.
So there is some credence there that says exercising when you're taking two or three
grams or even five grams a day certainly will have benefits for you in terms of weight loss.
More and more research is coming out on that.
Again, a bit conflicting, but I think that's pretty well much of a certainty.
If you want to try and make sure you exercise three to four times a week and take the fish
oil and let's see what happens.
Anyway, thanks for the question.
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