Do You *Really* Need to Take Omega-3 Supplements?

In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Are fish oil and omega 3 intakes important, or is this just another food myth?
“Omega 3s,” - we’ve all seen the name Omega 3s advertised on labels from nuts to seeds and even eggs! But are these fats healthy for us, or is this just another food myth?
In today’s short episode of ZOE Science & Nutrition, Jonathan and Sarah ask: Is fish oil and omega 3 intake essential or is this just another food myth?
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Episode transcripts are available on joinzoe.com/le...
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[@lilytea3]

0:43: 🐟 Increasing intake of oily fish and omega-3 is advised for heart health, but its effectiveness is debated. 3:20: 💡 Omega-3 fatty acids, particularly EPA and DHA found in oily fish, have important roles in cell membranes, brain development, vision, and heart health. 6:18: 🐟 There is conflicting evidence on the benefits of omega-3 from fish oil supplements for cardiovascular health. 9:21: 🔑 EPA and DHA omega-3 have consistent benefits for individuals with high triglycerides or low fish oil intake. 12:19: ✅ Omega-3s, specifically EPA and DHA, have numerous health benefits including reducing blood pressure, improving blood vessel function, and having a potent anti-inflammatory role. 15:36: 🐟 Consuming omega-3 from fish sources may not be necessary if individuals have an overall healthy diet. 18:37: 💡 The episode discusses the challenges of giving nutritional advice and the potential benefits of incorporating EPA and DHA from sea plants into our diets. Recap by Tammy AI

[@musiqueetmontagne]

Brilliant research, discussion and advice again. Thank you both so much. Sarah really is THE oils and fats guru, what a star scientist she is, never goes with "popular views", just facts and research. Wonderful..

[@preppermummyuk7422]

My daughter who is Neuro Diverse and takes high doses of Omega 3 to aid concentration for at least 10+ years. We experimented over one summer and stopped taking the omega 3 for a two weeks. We noticed a deterioration within a few days in her concentration and processing information. It works for us and we don’t have to give her ADHD meds. Obviously she has a omega 3 rich diet too.

[@tnvol5331]

kzbin.info/www/bejne/d4XQZ3ZqltFsn7c

[@hiwelcometochillis2579]

What is better fish oil, krill oil or algae oil?

[@jaghad]

Did you know that many oils sadly are rancid? What the implications of that is on the body, I don't know, but just giving you some information that might have long term negative effects on the body. Worth looking into if I were you. Cheers!

[@preppermummyuk7422]

@@jaghad thank you.

[@hiwelcometochillis2579]

@@jaghad what do you suggest instead

[@joannarichards6245]

I just bought omega 3 in my vitamin haul because I have long COVID. I couldn’t remember why I bought it and seeing Sarah’s lovely face loaded with common sense and clarity and you made me feel so much better on a difficult day. I wanted just to say thank you all for doing this. It’s obviously a vast amount of work but I am sure you have helped so many people, thanks. Joanna X

[@heterodoxagnostic8070]

Long covid, you mean vaxxine damage?

[@Cobbido]

I recommend reading up on vitamin D and K2, they synergize!

[@joannarichards6245]

@@Cobbido Thanks so much, I will! X

[@cynthiahansen2341]

Just saw on you tube..nicotine for long covid? I know? But look it up!

[@Cobbido]

It legitimately does work but it works a short time, and of course you don't want to inhale smoke. I use nicotine pouches. Instant relief of inflammation.@@cynthiahansen2341

[@sk.n.9302]

Finally at the end, she said it! All Omega 3s originate from algae, this is the cleanest source & how the fish get it!

[@45graham45]

Well fish convert the algae into oil. But I wonder if humans can also convert this algae into oil.

[@jesshothersall]

I have always understood that humans cannot convert flax seed oil anywhere near as efficiently as fish oil, so I'm guessing we maybe need a higher dose of algae sourced? @@45graham45

[@miracoli16]

​​​@@45graham45 Fishes don't produce/ convert these fatty acids, it's the algae that produce these fatty acids ( epa/ dha), fishes just eat them.

[@rowdyposs]

I found it very amusing when Jonathan said “I know lots of people who don’t eat any fish at all but yet they are still alive! “. Good on you Jonathan.

[@Ron-rk6iz]

Being alive does not mean, being healthy now and or in the future. There are tons of people still smoking and using drugs and " are still alive"....

[@donwinston]

@@Ron-rk6iz He was being facetious.

[@ritamorim100]

@@AT-bq1kg no, her brain was dead

[@tnvol5331]

kzbin.info/www/bejne/d4XQZ3ZqltFsn7c

[@bmniac]

Jonathan has a valid point. Some of the top academics/scientists, industrialists, and many top professionals are vegetarians and they are more than alive

[@carolwong9279]

Love this video. I am 65 and have been vegan ( Unprocessed foods) for 10 years. I recently check my Omega 3 index and it was ZERO! I just started an algae based omega 3 supplement and will retest in 6 months. I do not want to risk my brain health.

[@mariokristina]

Curious, can you please share an update?

[@carolwong9279]

@@mariokristina it is 3 now, will continue at a higher dose. I was taking 520 mg, now I have increased the dose to 840 mg. I take Ovega from Costco.

[@jesscox1775]

High strength omega 3 has been a game changer ìn helping me with Seasonal Affective disorder. If I don't take it I notice a tangible difference within days and again when I start taking and I've done this so many times to test. It helps me with concentration, anxiety, the lethargy that comes with SAD. If you have depression/ any type of mental health issue do the experiment yourself and see if it works for you.

[@charlesmcl2483]

Check your Vitamin D levels as well and increase your D3 intake

[@Siouxie-Q]

Try at least 660mg of EPA combined with 440mg DPA daily because I have found that only the higher concentrations help with brain clarity and possibly motivation to problem solve.

[@boomerang0101]

Is that a donkey?

[@DeusHex]

Which brand ?

[@jesscox1775]

Omegavia EPA 500 ia what I use ​@DeusHex

[@tiararoxeanne1318]

One of the amazing things about this podcast is how the Zoe members tease one another like a family😂. We hardly see this banter in other podcasts, and Jonathan is a very skillful wordsmith😂👍👍👍.

[@mudoh2131]

Agree, Jonathan makes al the podcasts hang together

[@carolapolakov3338]

Very little mention of brain health. Remember when our grandmothers would say "Eat your fish , it'll make you smarter". Also when in school in post war London they gave some of us cod liver oil. I've been taking Omega 3 supplements since I was around 40 years old. I immediately noticed a huge change in my mood, dry cracked skin, joint pain (from an old shoulder injury), my hair stopped falling out and my vision improved. I'm now 75 and don't take or need any medications. I'd rather take purified EPA and DHA oils than mercury and antibiotic laden farmed fish. I eat at least 2 organic free range eggs every day. I didn't take the supplements for a few months and when I started again I noticed that I had what is considered normal ageing brain fog and forgetfulness greatly improved. I'll stick with my own anecdotal evidence no matter what the greedy Pharma phoney research says.

[@glenyst5216]

My husband has been taking cod liver oil most of his life, now 68. Last time he was sick with cold/flu was 1980

[@radicalcartoons2766]

​@@glenyst5216Good immune system, then👍I'm sure he didn't need any 💉😉

[@DeusHex]

Which brand?

[@Dipsomaniac]

This channel has quickly become one of my favourites!

[@a.higginbottom]

I've always taken an algae omega 3 supplement sporadically over the last years but it wasn't until I started taking it regularly every day for the past 2-3 months that I've seen an almost magical effect of it. I suffered from terrible neck and shoulder tension pains that would never really go away causing bad moods and brain fog. Now they are gone. Just gone. Granted, on some days, after a stressful day at work or looking at my phone too much, I still get tension pain but it doesn't last as long and is nowhere near as debilitating as it was before. I haven't looked into it too much yet but apparently a study comparing painkillers and omega 3 supplements for neck and shoulder pain has been done before and came to the same conclusion. I'm still shocked. Years of pain just gone.

[@tnvol5331]

kzbin.info/www/bejne/d4XQZ3ZqltFsn7c

[@hiwelcometochillis2579]

What brand or origin of oil you get?

[@trangvo3943]

Please share the info of your supplement, I 'm in search of a good one too, and I also want to get rid of those neck pain symptom

[@stefanweilhartner4415]

exactly the same here. beside that, my skin is softer and looks younger. after a week my stiff neck got significant better. taking 10g now. maybe i am going to lower doses at some point but the first 9 days with high dosage where great.

[@beditz1591]

​@@trangvo3943i don't know this brand is sold in your country or not...but in INDIA "wow" brand is best try if you get it international shipments

[@tonyhughes7792]

Brilliant subject for discussion, thank you. Along with others here i`m also curious about the 3 to 6 ratio balance and fish versus seed Omega 3 sources.

[@danormiasondg7455]

I read that the weed purslane contains omega-3 fatty acids, ALA and EPA. It's also the most common weed in our garden, so we eat a lot of it.

[@joek292]

Nice! How do you prepare it?

[@Jayson90210]

​@@joek292It grows wild on my yard and I encourage it. I just pick, clean, and throw in my salad. But with all the nano particles and chaff falling from the skies anymore, I started covering mine, like a mini greenhouse. I like the taste.

[@thefisherking78]

Take note that most modern humans eat 10-100x the historic and prehistoric levels of linoleic acid (omega-6) and it competes for receptors with omega-3. So, if your diet includes substantial amounts of seed oils, you can actually do more to increase omega-3 in your tissues by cutting those oils than by eating tons of omega-3. (You can still do both)

[@Theistsbagsusjav]

But you also just take your supplements with a lower fat meal. Most people "overeating" omega 6s aren't doing it every meal I'm guessing. Or I hope not.

[@loopingstateofmind]

You have not mentioned how EPA and DHA may have a beneficial effect on symptoms of depression/mood disorders, which is important. I was expecting to hear that as one of the potential benefits or at least a point for discussion. UPD: as someone rightly pointed out they did mention it at 2.48 but it was so brief I didn't even register it first time around. And they never discussed this topic, even briefly, which is a missing in my opinion.

[@StratsRUs]

It is also recommended for Blepharitis sufferers.

[@dudmanjohn]

Lowering depression was mentioned at around 2:48.

[@kestag2110]

They did mention it

[@tnvol5331]

kzbin.info/www/bejne/d4XQZ3ZqltFsn7c

[@Siouxie-Q]

I like at least 660mg of EPA combined with 440mg DPA daily in winter because I have found that only the higher concentrations help with brain clarity and possibly motivation to problem solve.

[@glenyst5216]

I had very high cholesterol. Refused statins. But my elderly Dr suggested I try omega3 fish oil. (Krill) but couldn't prescribe it. After on 2gm/day for a month, my levels dropped by 30% which he said was excellent, better than I would get on a statin, but with no side effects. Noticed I can think more clearly too.

[@Christina.N.]

Amazing.

[@nca1952]

After I began using the fish oil capsules, I noticed that my prostate problem improved also! To be fair, I have tried spiraling powder, and I noticed that that relieved pain I had in finger joints. Now I only need one flo max medication in the morning, Three years ago, a doctor told me that my prostate is very big. Now, my urologist told me that my prostate is small, and doesn't recommend getting a procedure to reduce the size! I'm very happy with taking less medication. And using healthy foods and supplements. Now. I'm 65.years old, but my urologist said I'm a young man and don't need an operation. I love my urologist!

[@claudiow1129]

Take coq10 too. The LDL will drop

[@thuanjong1507]

​@@claudiow1129❤

[@johnyhouben2483]

@@nca1952Same story but there are a lot of story’s and clips here on KZbin about prostate cancer and omega3….🤷‍♀️

[@johncheshire6581]

Interesting but absolutely no mention of omegea 6:3 ratio. It is my understanding that there is little or no benefit in fish oils or fatty fish if your diet is rich in omega 6. Seed oils are full of omega 6. Most people have a high 6:3 ratio in their blood. I have drastically reduced my 6:3 ratio by cutting out seed oils, increasing grass fed meats and using grass fed pure butter ghee for cooking. Taking a few fish oil tablets or regularly eating fatty fish is easy but significantly reducing omega 6:3 ratio requires also cutting out as much omega 6 as you can and that is difficult.

[@tonyhughes7792]

I agree about the 6 to 3 ratio, we should know more about it.

[@riannerhead1346]

I just found your show recently and I’m loving it.

[@morespinach9832]

Loving what? Try expanding the channels and “doctors” you listen to on KZbin. Zoe recently got a vegan to comment on carnivore diet 😅

[@kfc4007]

Fish get their omega from eating algea. Humans don't need to eat the fish to get their omegas, just eat like the fish ... eat the algae.

[@muminmoin]

so true! lots of potential to clear things up with latest info on this. there's *no* need to breed and kill fish. I wish they'd made that clear!

[@jmc8076]

And heating essential fatty acids damage them so cooling fish may not be of help.

[@carinaekstrom1]

@@muminmoin They did talk about it in the end, but they are probably mostly trying to adress the general population who are not eating all plants, yet.

[@muminmoin]

@@carinaekstrom1 thanks I spotted that later sorry! I think my point is for such a big industry we should help make it clear that there is no need to breed and kill fish to produce these supplements and surely it must be cheaper and better for the environment to grow algae than to breed oily fish. Also you don't need to be vegetarian or vegan to reduce reliance on animal based products.

[@carinaekstrom1]

@@muminmoin Yes, very true. I too wish this was emphazised more.

[@melindasieber3735]

My triglycerides was at 578 . Used fish oil but plus berberine for 4 months now number is at 87 .

[@TheFeelyourself]

Is it clearly omega 3 fish oils, or any other lifestyle or diet changes?

[@boomerang0101]

ofcourse eat a balanced diet and moderate exercise@@TheFeelyourself

[@boomerang0101]

how much fish oil and berberine did you take? Do monitor your liver enzymes while on berberine.

[@DeusHex]

Brand?

[@CARambolagen]

Please more on the algae supplements! Thanks! What are the reliable brands and things to look out for?

[@ingridrajithskysong5369]

Hello Zoe podcast. Thank you for this informative discussion on omega-3‘s. I think you skipped the importance of Chia seeds and flaxseeds and flax oil to provide some of those essentials lots of us vegans use that very successfully. It would be great to see more of that in a podcast

[@tiararoxeanne1318]

Flax seed and chia seed contain ALA, not EPA and DHA. Human body is ineffective in converting ALA into EPA and DHA (only 10% max).

[@stefanweilhartner4415]

ALA is only good for marketing to fool people.

[@Stuart.Branson.]

ALL OIL IS TOXIC TO HUMANS

[@Zar2244]

I'm vegan also, and I'm taking dha epa supplements to be sure of my levels being good

[@rickduker4969]

​@@MajesticArtimusI think we could also see a low conversion rate as meaning the body doesn't require more of the EFA derivatives of ALA (which is an essential fatty acid).

[@nikkimills5776]

I’m a ZOE member, I’m vegan and I also take an algae based omega-3 supplement (nothingfishy). I’d love to see my omega-3 index versus non supplementing vegans and vegetarians. 🥑 🌱

[@heyitsjay22]

There are no articles referenced here. It would be nice to see the supporting evidence, studies etc.

[@arosalesmusic]

Dr Robert Lustig is the best at explaning all these topics, especially how succrose and highlyprocessed foods damage the liver and the mitochondria, and is the main cause of most chronic diseases.

[@lafamillecarrington]

Very happy to take part in your proposed study of vegetarians and vegans!

[@campersruincod6134]

My anecdotal experience: I have an eating disorder (anorexia/orthorexia). When I do eat, it’s plant based (literal sense of the word), with small amounts of lean poultry and occasional fish. I tried some random brand cod liver oil many years ago, with no benefit. Having tried extra virgin cod liver oil (yes, it does exist), I experience an instant improvement to my eyesight. I have issues with colour and contrast. This extra virgin cod liver oil, roughly half a tablespoon, boosted eyesight within 24 hours of consumption. Even with a highly plant based diet, full of fibre and low saturated fat with small amounts of meat - I experienced a huge benefit, almost instantly. I also experience this when I replace extra virgin olive oil in my pasta bolognese, with cold pressed flaxseed oil. I consume quite a lot of high quality oil, around 50ml per day. Two things to make clear: You can be plant based and eat meat, just less than a typical standard Western diet, and still reap the rewards that are associated with diets like the Mediterranean diet. Just make sure the meat is lean and/or has low saturated fat. Omega-3 will benefit even the healthiest of vegans. It’s needed by the body. Period. This all makes sense evolutionarily. We convert very little ALA to EPA/DHA. Females convert more than males. Our ancestors were omnivores. They ate a very diverse diet, often living near sources of water that contained fish. Our nutritional needs come from evolutionary adaptions. RDA for B12 and need for omega-3 comes from their consumption of low food chain mammals and fatty fish. B12 consumption also came from unwashed vegetables, but as modern Homo sapiens, we wash and cook our vegetables before consumption - from a dietary point of view, meat is certainly needed. Eat like our omnivorous ancestors. Avoid all processed foods. It’s that simple.

[@annarebecca3384]

Can you recommend a vegan source of Omega-3? I'm concerned about heavy metals in fish.

[@campersruincod6134]

@@annarebecca3384 Igennus algae oil.

[@RK-tf8pq]

@@annarebecca3384You can take algae supplements for EPA and DHA. One of vegan brands is Deva. However, before you take it, you need to check your EPA and DHA levels, as some research says too much of these long-chain omega 3 can be harmful. There is researcher who has worked on omega 3 for several years, and he says it is not necessary for vegans (I will find that link and let you know later. His research is very thorough). If your blood level of EPA and DHA is OK, may be you can just take couple of teaspoons of flaxseeds, as conversion of ALA (flaxseeds) is regulated by body as needed, and you don’t get any excess amount. But you can experiment with algae supplements and flaxseeds (or chia seeds) to see which is better.

[@RK-tf8pq]

@@annarebecca3384For the study link mentioned in my comment about omega 3, check the KZbin video by Dr. Tim Radak titled Do vegans and vegetarian need DHA supplements?

[@jesshothersall]

Please please take zinc supplements! I listened to a Doctor's lecture last summer, who, after working with patients with eating disorders (mostly anorexia) for over 30 years, found a very common denominator was low zinc levels. He discovered that their eating disorder often started roughly 6 months or so after changing from an omnivore diet, to either a vegetarian or vegan diet, and that what became lacking was the zinc intake, coinciding with the onset of the eating disorder.

[@katieforeman7947]

Very helpful discussion. Thank you for mentioning algal oil and the benefits of vegan and vegetarian diets. I'm a vegan who takes algal oil.

[@jesshothersall]

As a vegan, it's important to take zinc and B12

[@MagnificentCastles-bj3fg]

For me it protects my skin from psoriasis flares. It stops the cracking on the skin.

[@carinaekstrom1]

An increase in fish intake probably means a decrease in red meat intake. Better, but neither is good. I'll stick to plants and my algae oil supplement. It's not expensive, I pay about 10 US dollars or Euro per month.

[@hugoanderkivi]

What are you basing this on? This is hilarious.

[@carinaekstrom1]

@@hugoanderkivi Are you talking to me? I'm basing it on what they said in the video, among other things.

[@hugoanderkivi]

@@carinaekstrom1 But then again, what is the source of information? You are just delegating your opinion to a doctor without confirming it yourself. It's what most people do, but in these times and in an imperfect world, you will be misled and played.

[@carinaekstrom1]

@@hugoanderkivi These are experts explaining how high meat intake is bad for heart disease, cancer, etc., a well known scientific fact. Also about overfishing, etc., and that more fiber is very important. So I go by the self evident, getting the best amounts and kinds of fiber, from whole plant foods in variety, creating the healthiest microbiome and still getting enough omega 3 DHA and EPA. What they are saying is no news to me, I've been doing it for 53 years, and read plenty of science about it. I listen to true science experts who are well publicised in these fields, not some obscure doctor's opinion. Medical doctors don't even get an education in nutrition.

[@danielkruyt9475]

@@hugoanderkivi The fish -- red meat swap theory at least is a reasonable one under the assumption that most people prepare meals around a piece of animal flesh, some kind of sauce, and some vegetables and maybe a grain or legume...

[@lasku0007]

Great! Exactly what we need…the contradictory info from the experts

[@nomtrition9365]

Wait a teck... Any relation to Dr. Barry Sears? I thought she was Zoe lol. First time watching ZOE and very information-rich. Great discussion and especially the part with the conflict about the study.

[@Ron-rk6iz]

Sarah did not give a straight answer on the "over Fishing" issue.......for a good reason ha ha ha

[@juned5442]

I am taking ; Vegan Omega 3, High Strength Algae Oil, DHA + EPA (BALANCED DHA & EPA (375mg DHA & 187mg EPA per serving ) but I take half this dose and I also eat salmon about 2-3 times a week so hopefully I won't be overdosing. I don't take statins.

[@leezardo9324]

Does it make a difference if you do not have a gall bladder? In terms of the body being able to use/process/absorb fats.

[@masher1042]

Surprised she didn't mentioned that "Reduced It" trial uses mineral oil as a placebo. Or mentioned the Strength trial which show no benefits if corn oil is used as placebo.

[@stefanweilhartner4415]

the dosage is important too. some studies just use 1g. it is like making a study about 100mg of sugar and then claiming that pure sugar can't make you fat.

[@aspiringdev-iw1yv]

That study used the free acid form of omega-3s (listed as CA aka carboxylic acid), which is not something you would get from fish or even most supplements on the market. Normally they come as triglycerides or phospholipids. There is some theorizing that the free acid / CA form might be pro-inflammatory since it basically acts like a type of soap in that form. The gut is not really used to absorbing soaps lol, so it might be causing negative effects which cancel out any benefits.

[@ChrisUK70]

I was an omnivore eating meat every day multiple times, I did the Zoe Nutrition and it came out for me the score for meat which was chicken and turkey was so low that I ended up becoming vegetarian. So I have replaced the Fish oil with Algae oil.

[@kengaskins5083]

Hey Chris, if you don't mind, can you share the name of your source of Omega-3 and where it can be obtained? Currently eat fish twice a week (small tin of sardines, salmon and/or anchovies) and eat eggs (only when dining out maybe 2-4 times a month for breakfast), so I guess that makes me a ovo-pescatarian. Would like to look for an option to be completely vegan if I can get Omega-3 covered, though not a big fan of supplements. Thanks in advance.

[@Mr.BobsDog]

Chris have you tried durian?

[@walter....]

@@kengaskins5083 Just search for "algal oil" or "algae oil" and you'll find a lot of sources. You can also eat some ground flax seeds for ALA, some of which will get converted into EPA and DHA in your body.

[@ChrisUK70]

@@Mr.BobsDog Not sure I could handle the smell 😀

[@louisehibbert9768]

​@@kengaskins5083 I have been using Dr. Vegan omega 3 - 300mg DHA 150mg EPA and compostable packaging 👍 I'm about 95% plant based and it does seem to be helping my joints.

[@Catz5]

I saw a programme on farmed Salmon and they were so overcrowded in these tanks. There were dead fish amongst the live fish. So They threw antibiotics into the water with their feed to prevent the rest getting disease from the dead. Hence I don’t eat fish but have Vegan supplements 💚 And I have no health problems and loads of energy thanks 🤩

[@sylviemacle7974]

same here... I've been vegetarian 35 years, vegan for 4 and I pass all my health MOTs with flying colours. I haven't even had a single day off sick for 6 years... I swear by olive leaf capsules too (with natural anti-viral properties).

[@zhengyangwu8289]

What can be more convincing is to show that deficiency in Omega 3-fatty acids indeed leads to defect cell membrane. Whether they reduce cardiovascular diseases is just a secondary effect. By the way, I have not yet been told the relationship between omega-3 fatty acids being crucial parts of cell membrane and cardiovascular health.

[@mariasmith9913]

Also I was hoping that mercury would be mentioned which is apparently in some supplements as well as in oily fish? Is this something to consider?? Thx

[@AI-vs7sm]

Didn't mention Omega6 until 16 minutes. Surprised! Most of discussion around omega 3 is that it needs to be in balance with omega 6. Vegetable oils, actually no such things, are really made from seeds and are high in omega 6, and oxidize easily when used in cooking heat.Estimates are the ratio is as much as 20:1 ,but, should be around 1:1 six versus three. Higher is more inflammatory.

[@johnsheehy4192]

Same is true of farmed fish. Yes, they can have high enough levels of DHA and EPA from their food and the algae in their environments, but farmed fish tend to be much higher in omega-6 than wild fish, when they are fed seeds and grains.

[@adamswift1747]

But there is no scientific evidence that seed oils cause inflammation. I don't care for them myself, but there is a huge myth propagated by influencers that seed oils are the cause of ill-health.

[@hugoanderkivi]

@@johnsheehy4192 10 times or more omega 6 in fact. Wild salmon has roughly 10-20:1 omega 3:6 ratio compared to farmed salmon's 1:1 omega 3:6 ratio. Clear night and day difference.

[@johnsheehy4192]

@@hugoanderkivi Usually when I see "Organic" on a food product, it's a good thing, AOTBE, but for salmon, "organic" automatically means farmed! The word is a warning when it is on salmon!

[@jesshothersall]

Thank you, learned something new today! @@johnsheehy4192

[@inestorres5811]

Very interesting... but how much oily fish should we eat to get the right amount of Omega 3? Does it depend on each person?

[@giliorr2263]

I think she mentioned 2-3 times/portions a week… not clear about how much per each meal

[@inestorres5811]

@@giliorr2263 thank you 🙂

[@macsmiffy2197]

The NHS classifies 140g of oily fish as a portion.

[@darshnarach8889]

It would be interesting to be involved in the vegetarian study

[@jamesgordon8867]

I just watched an eye doc show how we can test & know. He improved his dry eye

[@flexiknot6327]

On the Reduce-IT trial you have to look at the placebo and be sure it's not having an effect. The placebo in this trial was a mineral oil. When the Strength trial redid the study but used corn oil as the placebo the corn oil outperformed the EPA.

[@boomerang0101]

what?

[@eddiegill]

Fish have omega 3 because they eat small organisms high in it. That’s why farm raised salmon are pale compared to wild caught

[@stefanweilhartner4415]

very good point!

[@CollinsBlessings-rj2fz]

I work at a children's home in south Africa and if there was a cure for HIV, I thank I would literally cry my eyes out for a week straight!🩸 so many precious little lives. born with this horrible disease. Thank you for your research and please don't sell out to big pharma!🙏 I am begging you❤❤😮😮😮

[@michaelarchangel1163]

I eat oily fish two or three times a week but stopped taking cod liver oil because there were concerns that it can increase the risk of testicular cancer by a multiple of ten.

[@simbajohn1882]

Concerned about this. Where did you read link testicle cancer and for liver oil

[@simbajohn1882]

Spelling mistake. Should read cod liver oil

[@michaelarchangel1163]

Hello, I truly don't recall where but vividly remember reading about it about ten years ago. I guess it's possible to worry oneself into an early grave but had been taking CLO for my cervical myelopathy, a degenerative spinal condition which ultimately the oil didn't really help. I guess I have to die of something ! As it happens, the area of Wales in which I live has the highest fluoridation of mains water anywhere in the UK. Another threat to health, so we've been told. Just have to grin and bear it all and hope to avoid premature death ! A Merry Christmas to you and yours, regardless.@@simbajohn1882

[@stefanweilhartner4415]

the problem with many studies in this area is, that many of that studies use a small amount of omega-3. making a statement from that for all possible doses is utterly wrong. if a study uses only 1g, it's results are only valid for 1g. there is a study necessary with placebo, 2g and 4g to get better results and a dose dependent relationship. if 4g shows a significant benefit over 2g, then a study with 2g, 4g and 8g needs to be done to see, if 8g shows a significant benefit over 4g and if there are some negative side effects popping up with 8g. i looked into the study situation a week ago and i can clearly see some room for improvement.

[@kellyofthehead]

I was taking it and saw a huge improvement in my skint and brain fog. I've stopped taking it after reading it can be very toxic because of the state of the planet and what the fish are eating, like microplastics. Would it be more beneficial taking the omega 3 that's been sourced from the Alge itself? Fish eat the Alge which contains the omega so and Alge that's been made in a clean environment should be more beneficial? What are your thoughts?

[@myggggeneration]

Try flax seeds in your green smoothie or a vegan algae supplement. I use lots of flax seeds in a smoothie as per Dr Brooke Goldner to make up for deficiencies.

[@jeanpaultongeren125]

@@myggggeneration Flez seeds is different Omega 3 its ALA not EPA or DHA. you need to eat them both

[@jeanpaultongeren125]

good question I want to switch to Algea Omega 3 too in supplement form.

[@chazwyman8951]

Worth mentioning that, in a recent study, most O3 supplements were found to be "rancid" since O3 is unstable, and does not have a great shelf life. Sadly supplements do not enjoy the same regulations as drugs or even food.

[@creatuitiveguru]

Yes - this right here.

[@hamakua484]

Zoe Podcasts are excellent information. Thank you. A topic not discussed is portion size. I know this becomes complicated. It, however, should be possible for Jonathan to have a small helping of mashed potatoes in a family meal. Thanks again.

[@orion9k]

Couple things here: Most Omega-3 studies that show no benefits are using redicules low amounts of fish oil. You need at least 1000mg DHA per day and people often think that eating 1000mg of fish oil, they are covered but thats not true.. In order to gain 1000mg DHA you need to consume between 4 and 6 grams of pure fish oil (4000-6000mg), depending on the quality of the oil, so thats that. Personally i take 6 grams per day from high quality fishoil, so i am getting like 1500mg DHA and way higher dose of EPA. Another thing i want to mention: Farmed fish, these have way more omega6, they are fed with antibiotics, they are so full of diseases that if you as a consumer really knew the proces and what was going on, on these fish farrms, you would puke and never eat farmed fish again. And the last thing I want to shoot down is GMO algea.. Why would you ever consume GMO? Stop this whole mass produce high corporatism production and let the plants build up natural resillience, its way better than to spray then with chemicals to product them from attacks, they will grow weak from this method and we as consumers will be eating pesticides and what not, come on, dont be that dumb..just avoid anything that is not wild or organic, it's not only your health, all the micro organism inside you are part of god, you have a responsability to take care of all these little friends inside you.

[@Zar2244]

Yes, very worth taking in to account. Farmed fish is yuk. Also damn cruel to the fish. Us humans like to cage every creature that should be free to fly or swim.

[@calumacky]

Just to clarify on your last point, algae based DHA and EPA does not have to be from genetically modified algae. Fish end up with these omegas by consuming the naturally occurring algae. They don't produce it themselves.

[@stephenknight6562]

It important for brain health regardless of heart health.

[@balabani]

I would have wished to hear about Krill oil supplements also perhaps at your next interview.

[@diggingshovelle9669]

How much Omega 3 supplements should one take and what brand supplies enough to provide improved health?

[@jobl5505]

Sarah, has answered my question. The science and logic is behind fresh food/fish. Who’d have thunk :)

[@RenatoLaino]

Dr. Berry, I have a question for you: I have seen that Omega-3 supplements require preservatives and I have seen multiple types used in the brands I have checked (e.g. astaxanthine, tocopherol, rosemary extract...). Do you think that these preservatives can play a role in the mixed results from the studies? I mean, those preservatives have the potential to move the needle on their own, as we have seen in previous episodes of your show.

[@Dosadniste2000]

move the needle? eerie

[@Dee-Dee-y2k]

I'm sure this Dr is Jonathan not Dr Berry.

[@Zar2244]

Great question

[@lianapomeranzev9862]

Thank you. Brilliant discussion

[@NSBarnett]

2:12 “It is true” but it isn’t, not necessarily. Salmon contain Ω3s, but they don’t metabolise it themselves, they get it from their diet, seaweed. [EDIT: Ah, she says this later on.] But where do most salmon you find in the shops come from? Fish farms. And what to the fish get fed in fish farms? Seaweed? NO! Grains! Grains grown on land by farmers, which could be fed to people directly. So those salmon will NOT be rich in Ω3s, so it isn’t necessarily true. [EDIT: Later on, she says farmed salmon have MORE Ω3s because they are fatter! I understand they have less, but I haven’t seen the statistics; I just know their diet is different (and worse; they’re fatter!)] 4:55 “Vegetarians or vegans might want to consider having a supplement” and they might also want to consider getting it from the seaweed, and they might also want to consider getting it from a supplement which gets it from the seaweed . . . and not from fish! [EDIT: Ah, she says this too later on, but says they’re more expensive. I disagree!!] It isn’t helpful to call it fish oil. Well, not to vegans, anyway, it might be to the companies flogging us it!

[@ScottOstr]

Interesting. It sounds like it depends on the person and the amount of DHA they take. I look forward to an eventual blood test diet plan.

[@coletteoconnor3566]

Great video guys ! Love Jonathan’s sense of humor 😂Is there a specific dose of Omega 3 that is recommended and should it be something like Krill oil ?

[@tjb234567]

Benefit seems to be around 1g per day, with stronger benefits seen from EPA rather than DHA. Above this then the dose risk of AF increases.

[@coletteoconnor3566]

Thank you !

[@PhilWhelanNow]

Krill is for penguins and whales. It’s never been a part of the human diet, please don’t buy it.. eat seaweeds, seeds, nuts etc., maybe small fish like sardines, and maybe some supplements are sustainable. But krill collection and processing means starving the Antarctic food chains.

[@jesshothersall]

Can I just please make the point that some species of whales depend on krill, and maybe we should stick to other kinds of fish and leave them the krill?

[@0104nikola]

Wou! Such a comprehensive review of evidence!

[@stevenrobertson4190]

Question for the lovely Sarah: What is the optimum dose or size of supplement of Omega 3 EPA and DHA do we need to take to see the benefits you refer to in this video? I do not eat any fish at all as it affects my stomach. Cod Liver Oil causes my skin to break out. I have recently started eating Seven Seas Max Strength 1250 mg Fish Oil which does affect my stomach slightly but I am going to persevere with it as I am concerned that I am not getting any Omega 3 fats due to my not eating any fish. Thank you in advance for your reply.

[@robhingston]

I've not seen her before, but she's great really knows her stuff

[@sherylmarshall1444]

There are also data which shows that both EPA and DHA must be a good level in the fish oil.

[@helenndow1101]

I found walnut oil best. I tastes really nice

[@fredbehn9287]

The fish oil discussion is a moot point if you are allergic to fish.

[@fionadale8044]

I take algae supplements as I am plant exclusive and they have been effective in raising my Omega 3 levels to an acceptable level. Hope this is helpful.

[@sharinaross1865]

​@@fionadale8044very helpful for some.

[@inestorres5811]

@@fionadale8044 which algae supplement do you take?

[@allencrider]

Eating flax seed or chia seed is very popular in the States among vegans. But that means no pre-formed epa or dha. In the region of Africa where homo sapiens evolved, there are no oily fish with preformed epa and dha omega 3s. But humans did eat a lot of leaves which contain ala omega 3.

[@ChristopherJewell_me]

It depends on how well your body can convert ALA to DHA/EPA. Some people can't do that and so are jeopardizing their health if they are vegans or (to a lesser extent, vegetarians). In the best case scenario, the body converts at a rate of about 15% for women and even less for men. So you have to eat a LOT of flax seed to get enough Omega 3.

[@jozefien1702]

oke but that does not mean everybody can do that, it depends on where your ancestors came from how well you can convert it.

[@charlesshaw7091]

@@jozefien1702 The conversion rate is also affected by the diet. People who eat a lot of fried or otherwise processed food have a lower conversion rate - a very high omega 6 intake reduces our capacity to convert ALA to EPA and DHA because omega 3 and 6 compete for the same enzymes. This is probably why people on a whole food plant based diet who eat ground flax seeds don't tend to have the health conditions associated with omega 3 deficiency.

[@jesshothersall]

There are oily fish around the African coast, but there were also many grass fed animals that humans hunted and ate, which contain EPA and DHA in their (saturated) fat, which we evolved to eat and make good use of. Grass/herbs (of their choice), fed meat is a completely different food to industrially raised animals.

[@martinhorton4967]

Fabulous podcast and I love my oily fish, especially sardines on toast!

[@Joseph1NJ]

I love that they pretend they're not reading from a script.

[@jjjones4982]

As someone who eats plant-based, I need to supplement with omega 3

[@ReflectedMiles]

06:39 "increasing" omega-3's means little to nothing without the dosage and what else the patients were already on being accounted for, and the meta-analysis mentioned did not effectively account for those. There's actually little confusion or controversy involved except among those who want there to be, or don't bother to do their homework. 14:30 A healthy diet is good, but plant-based omega-3's have shown far less efficacy for the same purposes as fish-sourced. Part of the question involved in the vegan and vegetarian argument is whether that impacts their elevated risk of degenerative disease along with lower vitamin B-12 levels and trace-nutrient diversity.

[@hossromani]

REDUCE-IT trial results are in question because the control arm with mineral oil actually caused harm, accentuating a difference / showing a benefit - @zoe please address this and comment

[@dazone705]

Also look at who sponsored the trial, the company that makes the supplement that they gave

[@le4089]

Ive just started taking vegan omega 3 in liquid form, thats the best source. It tastes like orange but also fish at the same time. I blend one tablespoon with some water and drink it.

[@RichardLaurence]

I find fish oil supplements in any form totally indigestible. Oily fish is fine thankfully!

[@PC-vg8vn]

Farmed fish such as salmon seems rather cruel to me as it's clearly unnatural. It's not surprising they are much more prone to disease.

[@BeammeupSpotty]

thank you. very helpful. nice job!!!

[@StephenMarkTurner]

I take a wee bit of plant based DHA / EPA, and let the debaters debate.

[@TrymoFilms]

I’m mostly vegan I’d love to do the experiment and see if more omega 3 in my diet would help me

[@eremstemero8823]

Why do you think you need help?

[@Zar2244]

Take DHA/EPA supps, I do, it's very worthwhile I believe

[@eremstemero8823]

@@Zar2244 Health is hardlya matter of beliving or not beliving. You ofcourse know that almost every sup can be toxic if your body doesn't need it?

[@margaretbest9600]

Looking forward to hearing from you

[@DavidSmith-rz1pc]

Could you please comment on studies that show men who take omega 3 supplements have a higher risk of prostate cancer? How about just natural sources like flax and walnuts?

[@cjreeve79]

I eat ground omega seed mix every day. I have the impression that it helps my joints.

[@tiararoxeanne1318]

Really? Thanks for the info. I'm trying to eat a tablespoon of flaxseed every day, but the munching is rather hard. I almost quit.

[@cjreeve79]

@@tiararoxeanne1318 grind it fresh with other high omega seeds. You won't notice it in breakfast cereal.

[@tiararoxeanne1318]

@@cjreeve79 Thank u for your suggestion. I'll try it next time

[@stefanweilhartner4415]

that is nothing compared to real omega-3 (epa+dha).

[@paulawilkinson6341]

@@tiararoxeanne1318I put my seeds an nuts into a yogurt there much more tasty x

[@luckssj]

I take krill oil omega 3 and it works along with K2-MK7 and D3, and Nattokinase, and Nitric Oxide

[@boomerang0101]

what do you take nattokinase for? How do you take Nitric oxide?

[@andersbirkestad1271]

What if you eat too much omega-3 in capsules? Are there any bad effects worth considering?

[@jason002YT]

Lovely video, good information.

[@Ketodadreviews]

it would be good if we had a way of researching supplements brands that had been independently tested

[@zivzulander]

Labdoor is one website that does this, but their supplement list may not be exhaustive.

[@alexanderroc3359]

Omega 3 is fantastic for periodontal disease.

[@myggggeneration]

Mine went away when I dropped all animal foods. I was already vegetarian for many years. This shows how inflammatory even a small amount of animal products can be!

[@alexanderroc3359]

@@myggggeneration that's interesting...but Omega 3 is mostly found in fish oil

[@myggggeneration]

@@alexanderroc3359 You can easily find O3 in flax seeds, chia seeds (both need to be freshly ground, I use flax seeds in my green smoothies daily)) and in algae. The latter is where fish find them, they don't produce O3 either. 🙂

[@GraceRead-in6oi]

There is an assumption that vegans and vegetarians are eating healthy fresh food and I am sure the majority are but I do know some who live on highly processed foods and ready meals with very little nutritional content.

[@emilyhinman5089]

What about this ratio of omega3/6? Does taking fish oil help balance out this ratio? Especially in locations where oily fish is not readily available?

[@hawklord100]

We know from historic evidence that Humanity spread around the world along coastlines and established their settlements next to water, eating fish regularly so it seems that humans evolved on gaining these nutrients from their food, so this is a no brainer for me.

[@TheJeffyBob]

I see a lot people a d doctors who eat plant-based that prefer algae oil. However, what most people don't realize is that the majority of algae oil supplements are oxidized (rancid) by the time you get them, and thus harmful.

[@MultiKinster]

I had alopecia. I started taking an omega-3 supplement, and then my hair grew back. However, it's possible that my hair simply regrew naturally

[@stefanweilhartner4415]

and you can even make yourself reverse age when adding glycine, n-acetyl-cystein und MSM in high doses.

[@FunnyRahn]

Really mine did the opposite and fell out!??? That's why I stopped taking fish oil !😮

[@bearcubdaycare]

At first, this video had me worried that my (mostly) flax seed sources of Omega 3 might be inadequate, and I should go back to fish oil capsules. But an article by Harvard Medical School points out that, even with the conversion inefficiency, I'm getting more EPA and DHA that my body converts from the ALA in my flax milk and ground flax seed than I would be from a fish oil capsule. This video seems a bit alarmist regarding ALA-containing food as a means of getting EPA and DHA, even considering the inefficiencies.

[@gabriellakadar]

@@MB10097 What are you doing about it?

[@fitnesse1288]

ALA has still been shown to reduce LDL and Triglycerides in studies. I don't think the conversion rate even matters for general health uses of Omega 3s.

[@hugoanderkivi]

@@fitnesse1288 Not sure reducing LDL or triglycerides is good. For some, it is; for others, it's not.

[@RK-tf8pq]

Also, conversion of ALA to EPA and DHA is regulated by body, which is good as body only converts as much as needed. With supplements, it is easy to get too much, and some studies show too much DHA can be harmful. There is researcher, Dr. Tim Radak, who has studied omega 3 for many years and he says, with a lot of scientific evidence, that omega 3 supplements are not necessary. You can see his KZbin video titled Do vegans and vegetarians need DHA supplements?

[@definitelyhexed]

What's wrong with taking them? As long as its rTG. EPA and DHA are essential fats for neurotransmitters.

[@karlint39]

My previewing guesses: Zoe favors: 1> vegan diet, and 2> no supplements, so I bet Sarah says NO to Omega-3! Was I right?? When people take Omega-3s and get healthy, in conjunction with doing a bunch of other things... it's hard to know if it was the Omega-3 or something else that they did. I guess that's why studies are done...

[@karlint39]

Wow! The video was sooo much more nuanced than this. Of course getting lots of vegetables and whole foods is good. And in some cases Omega-3 from fish or supplements doesn't help much (especially people who are already quite healthy) but Sarah (but not Tim!) gives Omega-3 her nuanced seal of approval! I learned a whole lot!!

[@dragonmummy1]

You were wrong, weren’t you? Maybe patronising Dr Sarah Berry a bit? She’s an associate professor at King’s College London and has run more than 30 human nutrition studies. Most notably, she’s the lead nutritional scientist for PREDICT - the world’s largest in-depth nutritional research program.

[@karlint39]

@@dragonmummy1 For sure. That's why I watch the videos! You know you shouldn't believe everything you see on KZbin, whether it is from a professor or the president or the King! But it is an important data point. Regarding #2 -- Sarah herself seemed to imply that Tim would have agreed with that. I was projecting Tim's biases onto Sarah. It sounds like it is somewhat contentious within Zoe itself. Go figure.

[@jz94117]

What about flax seeds? Cheap.

[@macclift9956]

If one has an appetite for flax seeds, one should go ahead! Food has clearly become the new religion/cult. So many people who actually shouldn't be taking blood thinners or force-feeding themselves with foods that thin the blood (especially if they don't have an appetite for the particular food they're cramming into their mouths) because their blood is "thin" enough, are maniacally making smoothies with ginger (taking too much can lead to dysuria), turmeric and whatever blood thinner is top of the pops for the week and slugging down globs of the stuff morning noon and nights, yet each blood thinner can have awful consequences if taken when not needed or taken in high doses. When covid hit we collectively lurched towards more blood thinners because...clots! Blood thinners can lead to a low platelet count and the remaining few straggler platelets will then desperately clump together (not clots!) to try to sponge up the invading virus or bacteria to no avail because blood thinners have lowered the platelet count!

[@martinjanecek4950]

body needs to convert it first, poor efficiency

[@Suehuskins]

Flax seeds messed up my intestines for almost 2 months. I quit adding them to my meal immediately and finally got back to normal. My Dr. told me to add is only reason I tried them.

[@carinaekstrom1]

@@Suehuskins Maybe chia seeds would work better for you? Or just take an algae oil supplement.

[@myggggeneration]

@@Suehuskins Did you use ground flax seed, did you add them gradually in small amounts? Sorry, you got sick. I use lots, and there is no problem - but I've been vegan/vegetarian for decades.

[@anapopadic7003]

Canabis sativa, bucktorn, pumpkin seds, barley grass

[@wnose]

Ensure the supplements come in trigycleride form, not the ethyl ester form. Ethyl ester forms are not well absorbed by the body.