“Should I being Taking EPA, Fish Oil or DHA ?”
DHA versus EPA in Fish Oil
DHA supports brain health
Most fish oil supplements have a one to one ratio of DHA to EPA. If your goal is to dampen or prevent inflammation—aches, pain, swelling—then standard fish oils or a fish oil with more EPA may be desirable. However, if you want to improve brain function, then consider a fish oil with a higher concentration of DHA. A higher DHA ratio can support issues such as depression, mood swings, bipolar symptoms, or poor memory. Although some fish oils offer a 4 to 1 ratio of EPA to DHA, some products go as high as 10 to 1 or even 24 to 1. Ask my office for a good source of DHA-rich oil.
How DHA helps the brain
DHA is an important building block in the brain. It improves how fluid and flexible neurons are and enhances communication between neurons. When neurons are healthier and communicate better with each other, overall brain function improves. DHA has been shown to reduce brain degeneration, improve short and long term memory, reduce brain inflammation (which can cause brain fog), and improve quality of life.
How much fish oil should you take
Dosage recommendations seem to increase with each new study, perhaps because Americans continue to eat so poorly and are becoming less healthy.
One study recommends 3,500 mg for a person eating 2,000 calories per day. So if you eat 3,000 calories then you should take at least 5,250 mg of omega-3 oils daily.
This is important to realize because the average EFA capsule is only 1,000 mg, meaning many people should take at least 5 to 6 capsules of fish oil a day, versus the standard two to three. If you are on a blood-thinning medication talk to your doctor first as fish oil helps thin the blood.
Reduce consumption of omega 6 fatty acids to boost effects of DHA and EPA
To maximize the effect of your fish oil supplement, limit your intake of omega 6 fatty acids. Although we need omega 6 fatty acids, the average American eats far too much in relation to omega 3 oils. Foods high in omega 6 include fried foods, partially hydrogenated fats, and processed vegetable oils. Healthier fats can be found in cold water fish, olive oil, avocados, and raw nuts and seeds.
Metagenics EPA 500 offers a high ratio of DHA to EPA. Two soft gels provide 400 mg EPA and 600 mg DHA.
If you are seeking high dose DHA, consuming liquid is easier due to the volume. Two teaspoons of Metagenics EPA-DHA 2400 provides 1980 mg of DHA.
OmegaGenics® EPA-DHA 2400 features a concentrated, purified source of omega-3 fatty acids from sustainably sourced, cold-water fish. Each teaspoon provides a total of 1,410 mg EPA and 990 mg DHA.
You can order with the link provided below.
To schedule a personal nutritional evaluation contact our office at 904-679-3233.
Hartley Chiropractic and Scoliosis Center
1740 Tree Blvd. #115
St. Augustine, FL 32084