Figuring out vitamins for clients is one of the hardest things I do. The whole “what fish oil should you take” is a prime example. So many patients come in taking a bunch of junk.
Are you taking a bunch of junk?
What Fish Oil You Should Take?
I don’t want to add to the confusion. That’s how this happens, after all, no one wants to waste money on fish oil that is not good for them. So, the question is how to tell what is worth your health and your money?
Taking a very boring subject – once again – and making it worth reading is my goal. Let’s talk about what fish oil you should take.
There are three catchy names. ALA or omega-3 alpha-linolenic acid, long-chain omega-3 fats eicosapentaenoic acid (EPA), and docosahexaenoic acid omega-3 (DHA).
Okay I know you have better things to do so here is the bottom line on the ‘latest’ research. I say latest because I’ll likely have to update you in a few years with new studies. Knowing what fish oil should you take comes down to knowing more about all omega’s not only fish oil supplements.
Less than a decade ago studies were saying you had to eat more fish especially Salmon to get enough Omega 3. This was because they were comparing a ratio you need between Omega 3 and Omega 6.
The Question Of How Much Omega-3 To Eat Depends In Large Part On How Much Omega 6 We Eat
First, you may ask, “Deb what is an Omega 6? Well, the easy answer is animal products. But it’s also walnuts! Nuts contain omega 6. For many, it’s the cause of inflammation in their body because they eat too much.
Also, it’s because there are several types of Omegas. Is your head spinning yet? Many patients tell me theirs are until we handle this a simple way. You want more Omega 3’s than 6.
Here’s a quick cheat list of foods. This will guide you in knowing more about what fish oil should you take.
If you’re me, you can’t have certain seafood due to allergies. Some fish doesn’t give you enough fish oil to make it worth it. This is why I totally believe in supplements. But not all supplements are created equal.
There’s Such A Thing As Long-Chain and Short-Chain Omega-3-Fats
Short-chain omega-3 alpha-linolenic acid or ALA is found in plant foods such as flax, hemp and pumpkin seeds, and walnuts. Guess what, less than 5% of ALA gets converted to the useful stuff you need.
A common misconception, especially amongst vegetarians and vegans, is that our need for EPA and DHA can be met by consuming flax oil and other plant sources of ALA. But the conversion numbers above clearly indicate that this isn’t the case. Again, it comes down to either eating a ton of fish, especially Salmon or taking the right supplements.
How Often Can You Eat Fish and It Be A Good Thing?
You don’t need to eat fish daily. It’s a matter of a few things. First, variety is important. Second, Asians and other people who live in fishing villages don’t eat fish all the time. They have seaweed or other plants too. Third, you’d need to eat about 11 oz. of Salmon for instance daily. Finally, contamination is a big problem.
How to decide what fish oil should you take is not hard. It shouldn’t be from a grocery store or a local vitamin store. The quality is going to be low grade. If it’s the least bit not fresh and from a proper source you’ve wasted a lot of money. Professional Omega oils are not costlier.
You’ll want an Omega 3 oil not made from nuts or flax [ALA]. You are just wasting your money on flax oil or Chia oil. It’s better to eat these because ALA converts to EPA and DHA at a very low rate as mentioned above.
My choice is fish oil providing the natural triglyceride form. It’s full of EPA and DHA. This form is more efficiently digested and is 70% more absorbable than the ethyl ester form. Okay, another confusing topic and you thought you could just pick up fish oil at the bulk warehouse where you’ll find the less effective product.
Depending on your Cardiometabolic testing [we can do that for you], we can determine if you need omega 6,7, and 9 too. Most of my patients discover they need all omegas. What fish oil should you take is the natural triglyceride form of Omega 3 along with the other Omega’s your diet needs.
The only way to know the right dose often is about double the label. It’s based on your diet and your Cardiometabolic testing. You’ll need two different fish oil supplements. The Omega 3 and then the blend of all the others. The bottom line is we work with clients throughout the USA. Discover your right Omega’s by reaching out to our office today.
Resources and Imageshttps://www.ncbi.nlm.nih.gov/pubmed/24632108 https://www.ncbi.nlm.nih.gov/pubmed/15205217 http://www.ncbi.nlm.nih.gov/pubmed/24844257 http://onlinelibrary.wiley.com/doi/10.1016/S0014-5793(04)00246-7/pdf https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/Images from Pablo, Unsplash, Bigstock
Let’s talk about pain. The kind that stops you right where you are because it’s a migraine. I had it. I hated it. It ruled my life. When I was a teen, it ruined dates. Later it made it impossible to be a good employee. Migraine relief can seem impossible but I have a solution
Constant Head Pain
The good news is I had to find something that stopped my constant head pain and that I controlled career-wise. I became an acupuncturist and Functional Medicine provider. Lucky me!
Really! Because my migraines went away. Not just mine but
many of my patients. No, I’m not a
miracle worker. I believe when you have a definite
goal like enjoying life and getting rid of your head pain you really focus and
manifest your desire.
Let The Universe Help Your Migraines
I just know that for me the Universe sent me beautiful patients to help and learn from. Each
had a unique migraine pattern. Each got better. Most no longer have migraines
like myself. I call it, The Migraine
No, it wasn’t
acupuncture or herbs. It was many things. Remember the Universe? I’m not about
to suggest to you ‘God’ did it.
I’m telling you that when you use something called Focused Intention along with natural
medicine you get terrific results – that
last. In the book, The Tools, the
authors swear that their tools only work if you connect to what they call,
Yep, that’s what I am telling you. It’s why people will come
to me who’ve tried acupuncture for migraines and never got results. Some have
done herbs, supplements, and exercise, changed their diets and the headaches persist.
Mine did too.
In fact the first few months in practice I ‘absorbed’ every a
migraine my patients I had. That was
It trained me though that I was connected to something
greater than myself and that while I have the ‘tools’ [acupuncture, functional
medicine, herbs, therapies, etc.], it
takes two. The patient and I working to connect through their pain. Sounds a
little weird I know.
Let me make it
simple. If you have migraines, you’ll
need to get in tune with your body and the pain. My job is to tune in too. The Migraine
Cure is unique to you and involves you understanding
your body. This is easy, and we do it
together. That’s what is the special sauce we do with painless acupuncture in
Every time I test my magnesium level, I’m deficient even though I take a huge dose of these horse sized pill nightly. It’s not just me.
Do We Need A High Dose Magnesium?
Yesterday a patient – mark her the 3rd patient this month who test deficient in magnesium. The month isn’t even half over. Let me first say. I don’t buy into basic blood serum testing. That’s what your medical doctor likely does. When you go to Quest or Lab Corp, they’re testing only your blood. This doesn’t answer the question of how much is getting into your cells! High dose magnesium usually is necessary.
Always Buy Quality Supplements
For me and many others, our vitamins are swimming in our blood but not making it into the cell where our body can use them. So, we’re wasting our money, right?
Maybe or maybe not. It can be the way the supplement is made, and if you’re buying the local bulk store brand, then it’s how it’s made or the quality. This goes for many others found in health stores and online. Quality may be the difference. Even using High Dose Magnesium isn’t going to work with the bargain stuff.
Why Are Americans Deficient In Magnesium?
Magnesium deficiency is running rampant among Americans. Many experts estimate that 80% of Americans are magnesium deficient. And, a major contributing factor is the presence of excess calcium in the body mainly coming from the extreme ratio difference in common foods such as: fortified orange juice (27:1), cheese (26:1), yogurt (11:1), dairy (7:1) and the very commonly used antacids (300:1). Other common contributing factors include:
Are You Taking Enough?
Magnesium is a vital component of the workings of over 300 enzymes in the human body. Yet many Americans are not getting adequate intakes of this crucial mineral in their daily nutrition. According to the National Institute of Health (NIH), “Dietary surveys of people in the United States consistently show that intakes of magnesium are lower than recommended amounts.”1
What This Supplement Does For You
Ongoing research into the role of magnesium suggests it should be doctor recommended. Ample data shows it plays a significant role in preventing and managing disorders such as high blood pressure, heart disease, and diabetes. If you eat a diet high in protein, calcium, or vitamin D, you need to increase magnesium. I supplement vitamin D in myself because I am so deficient and to counter this I have to be sure to take enough magnesium. Don’t take these two things at the same time either or you just waste your money as they negate one another.
Take your D vitamin with fatty foods and your magnesium at bedtime. I recommend about 500 mg at bed. There are 9 different types of Magnesium too so knowing which one is right for you can be like walking through the Valley Of Death without water. I have a few favorites I can help order for you.
Call the office for a free consult.
Wishing you health and Wellness,
Accent On Health Wellness Center
Quote By Debra Arko Novotny Photos by pina messina, Tyler Nix Marcelo Leal on Unsplash
Are there ways to promote brain health other than taking a vitamin? Food has some of the most powerful abilities to help you avoid `This is my top eight nutrients for brain health.
There are a lot of different kinds of illness that can affect the brain. As we age however this population is unique because there are so many of us and never before has there been so much mental decline. Alzheimer’s is but one cognitive disease.
How To Avoid Alzheimer’s
Check out my favorites and incorporate them into your diet. Remember organic and non-GMO is always best, locally growth is great, and fresh is good. Avoid packaged food and frozen foods.
1. Sprouted grains are great. They provide energy for brains, but we don’t want to eat too much. Some great ideas are sprouted out quinoa or brown rice. I recommend staying away from pasta, or regular rice is both are starchy foods. The brain does not like starchy foods.
2. Make sure you’re getting your Omega’s. Omega-3’s have a crucial role in brain functioning and Alzheimer’s . To get enough from food sources like salmon, trout, herring, or sardines you’d have to eat a lot of fish. I recommend a hearty supplement that contains omega-3’s, 6, 7, and 9.
The Power Of Nutrition
3. One of the most important nutrients in the top 8 nutrients for brain health is vitamin E. According to the American Journal of Epidemiology, vitamin D plays a role in delaying cognitive decline. He is plentiful and most nuts, leafy green vegetables, asparagus, olives, seeds, and eggs.
4. Blueberries and other berries support a healthy brain. They are especially rich in a protective compound called anthocyanins according to Tufts University. Blueberries and blackberries have been found to be effective in improving memory and delaying short-term memory loss.
According to Tufts University, July 2015 issue of Ask Tufts Experts, Do blackberries have similar brain benefits from polyphenols as seen in blueberries? The answer is yes. Health find goes on to say that blueberries are also packed with vitamin C K and manganese. The Atlantic goes on to say that blackberries and other berries provide great protection against Alzheimer’s as well as other age-related memory loss and types of cognitive decline.
5. Vitamin K or potassium hit the list of top 8 nutrients for brain health and Alzheimer’s. Vitamin K is a powerful brain power booster and enhancer of cognitive function. To get more eat broccoli and berries. Rich in compounds called glucosinolates vitamin K helps neurotransmitter processes which keep the brain and memory sharp. Neurotransmitters continue to grow and form our entire lives. They actually form in neural networks according to our beliefs and thought patterns. When we talk about changing our lives and changing how we believe we have to lay down new neurotransmitter pathways. To do this, we have to have a healthy brain, to begin with.
How Important Is Sleep?
6. To me this should be at the start of the top 8 nutrients for brain health list, it’s a good night sleep. Our body needs 7 to 8 hours, and so does our mind. When we sleep, it should be relaxing yet dream filled. If your dreams are troubled, you toss and turn a good night sleep may not be happening for you. Taking time to discover if this is stress related, pain related, or function of our brain is important.
7. Vitamin C is a nutrient that seems to be good for everything. It is also good for the brain and protects against degeneration, and there’s a long history of its use. We know citrus fruits have vitiamin C, did you know it’s also in red peppers and broccoli as well.
8. Something hitting the news and it’s not a trend, is Turmeric. Turmeric is wonderful for many things including being a powerful anti-inflammatory. Many people are rushing to the store to buy Turmeric, and it may not even be the quality you need. It should be a unique blend that usually is found only from a prescription level at your naturopath or acupuncturist office.
Top 8 Nutrients For Brain Health
So how do you get all these great nutrients into your diet daily? My favorite way is a fruit smoothie. Now I don’t put protein powders or honey in mine. I find the fruit has enough sweetness but you can add a few drops of your favorite Stevia if you like. Stevia comes in flavors, and you can use the liquid form which isn’t processed.
Brain Health Daily
By mixing the berries together with some Kiefer or yogurt, you have a simple smoothie. Throw in some broccoli with your lunch or dinner. Make sure you go to bed and get the rest needed. Start your day with meditation or journal for a few minutes. This is a calm, relaxing state. Center your mind around positive things you see coming your way this day. Even on our worst days, our cloudy days we can begin with a fresh outlook. This is your day for a healthy body and a healthy mind. This is my list of the top 8 nutrients for brain health and to help you avoid Alzheimer’s.
If you’re trying to live healthy think about finding out more about how working with an online health coach. Get your free consult today.