Just want to start by saying that I???ve learned so much here and that the 1st 6 weeks of Paleo have been good. It???s clearly a lifestyle that I want to continue for the rest of my life. Many of the posts here indicate how important it is to personalize your Paleo program and to see what works for you. To that end I have continued to keep to a 90/10 Paleo regimen: no sugar/grains/legumes/seed oils but have added fermented and raw dairy to help me stick to it.
This is my first question, so bear with me:) Through reading here I have noticed a lot of discussion of Omega 6/Omega 3 ratios. It only recently occurred to me that even with no industrial seed oils I could still be high in Omega 6 eating some Paleo foods I love. (Dark meat bird, crispy skin, avocados and nuts) I have begun to restrict these foods.
What I want to do is to balance N6 and N3 using a supplement like FLCO in case I don???t eat enough N-3 foods or too much N-6 food on any given day. Will the folks with more knowledge and experience with this topic talk about their own hacks and please weigh in on FLCO (or other fish oil Omega 3 supplementation). How often you take it etc.?
Thanks in advance and for your patience with this wordy question (happens when I get nervous about putting myself out there)
asked bypaleohacks (78467)
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on March 18, 2011
at 07:57 PM
Great first question. FCLO has some Omega3, but it's such a small dose that I wouldn't count on much from this. That's more for A/D and if you get their blend with the butter oil mixed in there then you get a bit of K2 as well.
For O3, I don't supplement, and I don't recommend supplementation unless you are totally unwilling to minimize your O6. I just make sure I eat enough food sources that contain natural O3 (from animals). If you are going to supp, get a good brand that uses pure fish oil and is not rancid, as even O3 pufa can be hazardous to you when either A) overconsumed, or B) oxidized, or C) both.
Personally, my soucres of O3 are:
Wild Tuna (low mercury high O3)
Loads of Pasture Butter and GF Ghee
Loads of Organic Pastured Eggs
Royal Blend by Green Pastures
To keep O6 low:
Absolutely ZERO vegetable (seed) oils
No grains (I live virtually gluten free, even though I don't really have to)
Not much chicken
Most of the beef I consume is from GF cows
If I'm guilty of anything, it is that nuts and nut butter may be a vice for me. I LOVE homemade almond pecan butter. I never do peanuts, thankfully, but I often eat some GF ghee with nut butter to help balance the fatty acids at least a bit.
on May 13, 2011
at 12:13 AM
I second Laura's comment but add that you should get tested for Vitamin D in the blood. There are people in the 30s that are Vitamin D deficient in cold cloudy climates and people in the 60's Vitamin D deficient in sunny warm climates. At the same time you don't want to overdo any vitamin or mineral.
Omega6:3 also depends on how much conventional vs. pastured meat/dairy you are eating and how much you eat out.
I haven't tried fermented cod liver oil so I can't discuss that but I've been using unfermented fish oils for 5 years now.
Cod Liver Oil has Vitamin D but Fish Oil doesn't unless it's added. I prefer to use Carlson Cod Liver Oil Lemon flavor at home and Nordic Naturals Ultimate Omega lemon flavor (4 capsules/day) when I travel. They have the amount of DHA/EPA that makes a difference for macular degeneration, heart disease, dry eye, etc. My understanding is that any omega-3 fatty acid supplement should be taken with a fatty meal or at least a fatty snack (not on empty stomach) for the body to absorb it well such as eggs, red meat, seafood, etc.