EFA 3 & 6

[keifling]

Do Omega 3s and Omega 6s compete against each other if consumed in the same meal? Is it wise to separate them?

[pal]

Hmmm... wtf they compete? I don't think they compete man they both do almost the same things but different things so there's no need for them to compete, i'd take em at the same time and get it over with, and also I don't take seperate EFA's I take them all at the same time because I have oil that has all of them in.

[Venom]

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Do Omega 3s and Omega 6s compete against each other

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Yes, follow my tips here for optimal results:


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Essential Fatty Acid Ratios and Recommendations

There is no set number for total EFA consumption, or the ratio between omega-6s and omega-3s. This must be adapted according the person’s requirements, goals, and results. Below I will present what must be considered.

There are several factors to be taken into account for ratios. First, on average, (this can be different, however) w6s are more frequent throughout our bodily tissues; overall it is near a 4:1 ratio in favor of omega-6. Also, the conversion of omega-3 is four times quicker than omega-6. Both EFAs compete for absorption, and can effect each other’s metabolism [6,24]. N6 derivatives, however, are much more harmful to n3 production [38]. Also, EFAs have shown synergistic effects, suggesting they should both be used for optimal gain [7].

To avoid deficiency, results show that 1-4% of your calories need to come from n6s, and about 1% from n3s [8,32]. No toxicity level has been found for EFAs. Several studies have been performed on animals consuming large amounts, with no adverse effects. In addition, many cultures, such as the Eskimos, consumed great amounts of EFAs (primarily w3s), and were one of the healthiest societies ever; just make sure you consume your vitamins.

An interesting situation is in the United States (USA). An increase in vegetable oils, rich with w6s, has the USA’s ratio of n6:n3 skyrocketed to about 10:1. It has been postulated that this is a major factor for the increased diseases (especially cardiovascular) within our society today [37].

With these statistics in mind, many authorities recommend a higher ratio of n6:n3, much lower than the United States average, however. Between 4:1 (In favor of n6) and 1:1 has been recommended [10], but this is based on just the minimal requirements and normal everyday function, not the athlete.

For optimal performance, around 10% of your total calories coming from essential fatty acids has been suggested [9].

Now, the real question is what is best for the athlete? It is the opinion of this author that the evidence clearly shows a higher ratio of Omega-3 to omega-6 is much more beneficial. The reasons I and several other athletes opt for this are:

1. Enhanced insulin sensitivity- as I displayed through several studies, n6 can promote insulin resistance, while n3 leads to increased insulin sensitivity. This in itself is more than enough reason to lower w6s and raise w3s.
2. Reduced PG2s- series two prostaglandins have been shown to promote several diseases, and are quite catabolic. The strongest agent against this is the omega-3, EPA. By increasing your omega-3s, you will decrease your risk for disease and avoid the negative effects of the aforementioned hormone. This will likewise decrease inflammation, improve your immune system, prevent cardiovascular diseases, and much more.
3. Increased Derivates- as stated earlier, w6s have a much stronger negative effect on w3 metabolism. By increasing this, you will help balance/optimize eicosanoid production.
4. Maximum results- overall, omega-3s have a stronger and wider list of benefits than omega-6s. Your skin will improve drastically, nervous system will be enhanced, joints and inflammation will decrease at a higher rate, increased thermogenesis, and the prevention of several diseases, such as cardiac-related ones.

Now, let me reiterate, there are no set optimal ratios or daily recommended intakes for EFAs.

In several situations, people have opted for a higher ratio of n3:n6. For example, from a study on cancer, particularly breast cancer for women, it was concluded that, ‘These results are consistent with the hypothesis that a higher (n-3)/(n-6) PUFA ratio may reduce the risk of breast cancer, especially in premenopausal women [23].’ Diabetics also have adjusted their diets, due to omega-3s insulin-enhancing effects. And Eskimos are an excellent example of what a higher ratio of omega 3:6 can do.

So going with a higher ratio of omega-3s is not new, and many have implemented this scheme into their diet plan.

I recommend around a 2:1 and 3:1 ratio of omega-3:omega-6. This can be adjusted, however, according to your results and goals. At least 30% of your daily fat should come from EFAs, and going higher is perfectly fine. I would monitor this by how your body responds.

If you are new to essential fatty acids, I suggest you start at a minimal dosage, and progressively increase them, in order to let your body adapt to it and avoid any gastrointestinal distress.

As far as what to consume, the main derivatives I would focus on are EPA and DHA. I recommend at least 3 grams total daily, along with your other omega-3s, such as flax. You can get this from fish or fish oil supplements.

A sample day for me may include: 3 Tbsp of flax, 2 Tbsp natty pb, 1 Tbsp safflower oil, plenty of dark leafy greens, and 10 oz of salmon.


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