Stradivarius

I have caps of 1000mg flax caps. It says to take 1 or two a day. I see some of you guys taking far more than that. :snack: As a lifter I was thinking I should be taking more than the recommended dosing.

I apoligize for my noobism, but how many 1000mg caps should I take daily?

Thanks. :bier:

uhockey

Zero. Before opening the bottle, take it back to the store and trade it in for some 1000mg fish oil caps and quit wasting time with FLAX. The efficacy of FLAX is that it converts to EPA/DHA and thereby exerts it's effects. Fish oil, OTOH, is already in the EPA/DHA form at a higher ratio and thus more userfriendly towards your goals/health.

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Stradivarius

I took your advice. :bier:

How many mg's of fish oil do you take a day? :snack:

thx

Vegeto

That's a good question. I usually take the recomended dosage as well. I'd like to see what other guys take. Definately not my area of expertise.

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builtbeast

I usually have 6 1000mg fish oil caps/day. I'll have 3 one time and then 3 later.

Steve_W

Flax may have health benefits but taking preformed omega-3 is better than relying on the rather poor conversion of ALA to EPA and DHA as shown in the study below.

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Curr Opin Clin Nutr Metab Care. 2004 Mar;7(2):137-44. Related Articles, Links

Alpha-linolenic acid metabolism in men and women: nutritional and biological implications.

Burdge G.

Institute of Human Nutrition, Biomedical Science Building, University of Southampton, Bassett Crescent East, Southampton SO16 7PX, UK. g.c.burdge@soton.ac.uk

PURPOSE OF REVIEW: This review critically evaluates current knowledge of alpha-linolenic acid metabolism in adult humans based on the findings of studies using stable isotope tracers and on increased dietary alpha-linolenic acid intake. The relative roles of alpha-linolenic acid and of longer-chain polyunsaturated fatty acids in cell structure and function are discussed together with an overview of the major metabolic fates of alpha-linolenic acid. The extent of partitioning towards beta-oxidation and carbon recycling in humans is described. The use and limitations of stable isotope tracers to estimate alpha-linolenic acid desaturation and elongation are discussed. A consensus view of the extent of alpha-linolenic acid conversion to longer-chain fatty acids in humans is presented. The extent to which increasing dietary alpha-linolenic acid intake alters the concentrations of longer-chain n-3 fatty acids is described. The biological and nutritional implications of these findings are discussed. RECENT FINDINGS: Conversion of alpha-linolenic acid to eicosapentaenoic acid is limited in men and further transformation to docosahexaenoic acid is very low. A lower proportion of alpha-linolenic acid is used as a substrate for beta-oxidation in women compared with men, while the fractional conversion to longer-chain fatty acids is greater, possibly due to the regulatory effects of oestrogen. SUMMARY: Overall, alpha-linolenic acid appears to be a limited source of longer-chain n-3 fatty acids in man and so adequate intakes of preformed n-3 polyunsaturated fatty acids, in particular docosahexaenoic acid, may be important for maintaining optimal tissue function. Capacity to upregulate alpha-linolenic acid transformation in women may be important for meeting the demands of the fetus and neonate for docosahexaenoic acid.

Look for caps with 1000mg per serving, BUT check for 180/120 of EPA/DHA or maybe the other way around, I cannot remember offhand. 6-10g (6-10 caps) will be sufficient though if you are relatively lean, 6 should suffice quite easily.

Apootheosis

if your an ecto, i wouldnt recommend more than 2 caps a day. If your an endo, go ahead and get up to 25 caps a day if your cutting, but im an more endo than i am ecto, i take up to 9 a day, usually at least 5

DarkFalcon

:yes: :nosthumbs

Brinn

On the other hand, the enzyme that metabolizes alpha linolenic acid also metabolizes the omega-6 analog of ALA (don't make me look it up ). The omega-3 and omega-6 fatty acids competitively inhibit each other's metabolism so there may be some benefit to flax oil balancing things out.

I take both flax and fish oil.

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vanwilder

i take 6, but next time ill get fish oil thankks guys

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