As I’m a bit pressed on time this Sunday morning, this will be rather short and based on a recent article published over at T Nation called, “We’ve Been Taking Fish Oil Wrong, and You Have Too.”
Oh, okay then. Are you going to admit that most fish oil supplements are rancid and toxic once being consumed and that we all are better off simply consuming some fatty fish now and then, or sticking to grass-fed beef?
After a few quick words on how omega-3’s can help with body-composition, assist in healing, and improve cardiovascular health, the writers at T Nation jumps into a few “studies.”
The Studies
“One study showed “no significant benefits” of omega-3 fatty acids when ingested with a relatively low-fat breakfast meal.”
Yes, you should not consume ‘low-fat’ meals. Actually, you should never have a meal that is low in fat, as fat is our energy source and also needed for a multitude of bodily processes, including that of making hormones.
“Another study found that the absorption of DHA and EPA, the predominant omega-3 fatty acids crucial to human health, was three times higher when volunteers ingested them with a fat-rich meal (44 grams of fat) than when co-ingested with a low-fat meal (8 grams of fat). And yet another found plasma concentrations of DHA and EPA were five times higher when administered with a high-fat meal than with a low-fat meal.”
Yes, this is not something new and its common sense. Even back when I recommended fish oil or ‘omega-3’ supplements, I always told my clients to take them with a meal – a meal with plenty of animal fat. I’ve mentioned this in many articles, including the outdated “Supplements we use” from 2015. That was almost 10 years ago.
Also, 44 grams of fat is not a lot. My main meal of the day, which is my last meal of three, that I have at 2.30 p.m., consist of about 110 grams of protein and 110 to 120 grams of fat. Usually, it’s raw beef with butter and 6 eggs.
In nature, omega-3s always comes as part of the fat content in an animal. So, if you take a concentrated source of omega-3, as in a spoon of fish oil, or a few capsules of an omega-3 supplement, most of that fat will be oxidized as our bodies use fat as energy. Same if you take it with a meal low in fat, especially if it’s low in animal fats.
However, if you mimic nature and take it with some animal fat, some of the saturated fat will be used as energy and more of the EPA and DHA will be available for other processes.
The Solution
“Dinner, typically, is the fattiest meal of the day. It’s when we usually eat the bulk of our meats (the leanest of which is still pretty fatty) and the majority of our olive oils or other cooking oils. It’s then that we should be taking fish oil capsules. And as a bonus, taking fish oil in the evening helps tamp down stress and excessive cortisol.”
Damn, you guys are still so trapped in the retarded bodybuilding- and fitness lifestyle of extreme pseudo/bro-science. First, there’s no reason to have a “traditional” dinner, as in eating a large meal late in the day, and there’s also no reason for it to be the largest meal. But if that fits your lifestyle, you should make sure that it’s at least 4 to 6 hours before you go to bed, so that you go to sleep in a somewhat fasted state, which is crucial for recovery, healing, and detoxification. I covered the importance of this many times.
Also, you should always aim for the fattiest cuts of meat, as those are the most nutritious. The leaner the meat, the less nutrients it contains. Still, a lean cut of meat, or even a worthless chicken breast, is a thousand times better than any vegetable or plant-food, but that’s not the point. You need animal fat. We are made for consuming animal fats!
So, I guess their big revelation was to take omega-3 with a meal high in fats, something many of us have recommended for at least 10 years now. Heck, I think I first mentioned it when I was Editor in Chief at Exhale All Sports Magazine back in 2003 (or if it was Ironman Magazine Sweden back in 2001) – when fish oil and other ‘oil blends’ such as “Udo’s Choice” had become popular and was heavily used in the fitness community.
Again, with this being said, if you are concerned that the meat you consume might not have enough omega-3, or that you do not consume any fatty fish, and you opt for a fish oil or an omega-3 supplement, always do a taste test every time to consume it. Chew those capsules! If the oil is quite neutral tasting, it’s good. If it has any kind of aftertaste, especially similar to flaxseed oil, corn oil or any other bitter or harsh taste, it’s rancid and very toxic. In that case, do not consume it.