The Omega-6 / Omega-3 Fatty Acid Ratio: Should You Care? | Chris Masterjohn Lite
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- เผยแพร่เมื่อ 30 ก.ค. 2024
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![The Importance of the Omega 3/Omega 6 Ratio in Chronic Disease Risk [Functional Forum]](/img/n.gif)
I have to disagree with the statement here.
In 2019 I got very ill, was in a coma and barely made it.
I left hospital 24 kilos lighter, and I carried no body fat before I got sick.
From that time I became a bit of a pit canary, I had chronic inflammation, arthritis in numerous joints, took meds daily to even be mobile.
I tried low fat, nothing, went vegan, nothing.
Eventually tried keto and saw an instant improvement, carnivore felt the natural way to go and that completely transformed my life.
All inflammation gone, life became better in every way.
Now I train daily and can run with my dogs.
1 thing that will cause a relapse is any increase in omega 6.
If I ate any food containing one of the high O6 oils I would within hours see pain returning to my joints.
I generally don't eat out now, the O6 is simply too high in restaurant food.
Barbecue or grill is about it, even then one has to stipulate they don't reach for any vegetable oils during the prep or cooking.
As people often lie, it's safer to avoid restaurant food altogether.
So based on my admittedly small pit canary study of n=1, O6 matters a lot.
I also know that if I do eat anything that had hidden O6, recovery will be infinitely faster of I take O3, while food, oil, capsules, whatever.
Best way to clear any inflammation.
Of course it's amplified with me, but what is it doing to everyone else long-term?
Well we know the answer to that: Alzheimer's, arthritis, Parkinsons, diabetes, the list is endless.
I don't care what blood tests would say, I feel the difference!
Blood tests are the typical normal range of sick people and the last several hundred. It would be nice to see numbers from the 1930s or from Hunter Gatherer peoples who eat a traditional diet not influenced by modern foods. The first thing given to nomadic, hunter gatherer are sugar, flower, and other refined foods.
Can you tell me how much omega 6 is safe per day
@@singhniteshthe same amount of omega 3 you’re getting
Thanks for the video! I was just doing my research on it for a video anyways and this was helpful!
Wow, a real eye opener. Thanks.
Been following you for decades. Literally. You’re the best and this video is SO good. I think as Natural athltwtes, AA consumption is preferred.
How much EPA and DHA do I need to be taking from fish oil to ensure I have enough direct EPA and DHA intake to never have to care about plant based ratios?
I am so grateful for you! I am vegan and no I will never eat liver but I follow and respect you so much.
I work really hard to understand nutrition and diet so that I don’t have to ever eat animal products again and you’re a HUGE part of helping me do that! Seven years in and it’s working beautifully. Thank you!
We can't use fats from foods, we make our own.
I have beef liver and beef heart daily and white fish plus eggs, with a ton of greens!! I do however eat white meat with it as well do I need to worry bout the ratio?
I'm confused how to work out the ratios on cronometer. Do I check the ratio by how many grams of each I'm consuming? I don't even know how many grams I need. I'm vegan. I consume chia seeds every day (1-2 tablespoons), a brazil nut, walnuts some days, tofu, a small amount of tahini sometimes with my chia pudding. I take a DHA/EPA supplement when I remember (maybe 2-3 times a week)...
EPA (or fish oil) together with aspirin: Wouldn't that be a bit risky due to the more liquid blood and could lead to bleeding?
My understanding (which certainly could be wrong!) was that EPA is produced as an intermediate fatty-acid in the synthesis of DHA from ALA. If that's correct, wouldn't some part of the EPA obtained from fish oil end up being converted to DHA?
I was just wondering about the "Ratio" a few days ago...........Thanks!
Does this mean poultry fats are not a problem despite high omega 6?
Just curious i seen a video saying we get too many 6's and not enough 3's now I'm wondering. you said 4 to 1 ratio 4 parts 6 to 1 part 3 😵 confused
Wow ... i had an assumption
Glad i got a phd to agree with me!
is it ok to consume a lot of linoleic acid + a lot of DHA?
So omega 6 should be higher?
Please do a video on omega 7
My question is, it seems like plant source omega 3 has a very poor conversion rate to the longer chain ones. Does omega 6 get converted at the same rate? I'm wondering if you eat a plant oil, will more of the omega 6 be converted per gram than omega 3 per gram? For those who do look at the ratio.
They use the exact same enzymes, but n-6 are higher in the diet and have a higher affinity so in most people you will get more n-6 conversion.
Late, but does this mean turmeric would boost linolic acid conversion to arachinodic acid in standard western diet?
Thanks Chris, i knew rancid omega 6 vegetable oils had a negative affect on arachidonic acid synthesis and utilisation within the body, but i didn't realise that EPA could potentially be that problematic.
What amounts of AA, DHA and EPA would you recommend per kg of body weight.
I mainly eat pastured/grass-fed & finished lamb and beef, 200 grams of lamb liver once a week, four to six pastured eggs a day, and some oily fish once or twice a week and crustaceans now and then. plus 4 ml of traditional cold liver oil in the winter months.
Sounds sufficient and lovely.
I don't think there is enough data to normalize by body weight. I think ~250 mg/d combined EPA/DHA is enough for most people.
Thanks for this information as always. Just wondering a bit about your basis for saying 4:1 instead of 1:1? Only because I so often hear about the virtues of a 1:1 extolled and I don't really have the information to properly judge who is in the right. Thanks
Nobody really knows to be fair....I chose 3:1 personally
Like I said, this ratio, which I recommend ignoring, is drawn from animal experiments and 4:1 to 1:1 have been recommended. But again, I emphasize, I recommend ignoring the ratio in most cases...
@@chrismasterjohn i have a really annoying question. PUFA gets a ton of yelling for causing inflammation. Both the Ray Peat camp and the low-carb camps have made JUST SAY NO campains against pufa. They even consider omega 3 to be inflammatory in some cases OO. How would these fats be a staple in our membranes if they cause chronic inflammation. Now : eating french fries and deep fried chicken cooked in pufa certainly cant be good. following a 4:1 or 1:1 would prevent you from eating these foods. is that why the official stance is "eat more omega 3 from fish"-ish ? hence the 1:1/1:4 ?
th-cam.com/video/nxzIyjxNZiY/w-d-xo.html in this vid you explain it nicely +shy
@@flothoejmand8452 this is exactly the mystery I'm researching now. For any answers in two months?
I ordered a blood test last night about 15 minutes before you posted this--weird. As you note, it's the only option: is there any reason that one would accumulate or lose DHA for example in the brain or retina in a disproportionate manner, or is the blood test a decent estimate for other tissues?
Sure, oxidative stress could be located in those tissues. But you're not going to get a biopsy of your retina.
Any thoughts if you agree that knowing your Omega-3 Index percentage is predictive of heart disease? For example, Dr. Bill Harris of OmegaQuant was recently on the Dr. Ruscio Podcast and suggests measuring ($50) the amount of omega-3s in the membrane of red blood cells can indicate whether or not you should up your omega-3 intake. The number is a spectrum but apparently anything above 8% is ideal?!
You want enough n-3, primarily as DHA. So testing can help with that. I just don't agree you want the AA/EPA ratio.
Grain fed beef is > 20:1. Some say that’s why beef is considered carcinogenic. Grass fed beef = 3:1.
It's carconegenic depending on the cooking process, oil used ect.. Heme iron and the change and oxidation of the fats. Low heat cooking, rare, is fine
The omega 3 to omega 6 ratio of grain fed beef is 20:1??
Clear as mud. I would need to watch this three times and take careful notes to absorb this.
Look up the Dr. Seuss version.
Do you have any idea in general of what is the maximum safe upper limit for EPA individually or EPA/DHA together to prevent it from messing with the AA metabolism? My general guess is that 600mg+ of epa/day long term may be the limit where anything over that will slowly lead to mild AA metabolism issues. I would still want to have YOUR general guess if possible, thanks in advance :)
I would mostly worry over a gram. But I also see now reason to go much higher than 250 mg sum EPA+DHA for most people.
Chris Masterjohn, PhD Thanks for your input :) I just came across this video on my feed which questioned what i learned all along about EFA. The guy says omega 6 and omega 3 are not essential and have to be avoided. He posted research in the description from ray peat, etc... I was curious to know what someone with your expertise in nutrition and open mindedness would think when confronted with claims and research papers like this. If you could give it a quick look and tell me what you think, I would greatly aopreciate this, i think it would benefit you personally and a lot of people if the claims this guy is bringing make sense to you and are real. th-cam.com/video/rPacGOWEPtk/w-d-xo.html
Edit: Or look, I just found also this other supposed “researcher” claiming vitamin A along with carotenoids like luteib and zeaxanthin are bad for the body and to be avoided. I wouldnt know what to think about these things anymore, so much confusion. Knowing what you think about all of this would be great. ggenereuxblog.files.wordpress.com/2017/12/poisoningforprofits.pdf
@@gainz6180 My thoughts on EFAs: www.westonaprice.org/health-topics/know-your-fats/precious-yet-perilous/
Regarding the A, that guy might as well be a flat-earther. Nevertheless I might be forced to respond given how many people are circulating this BS.
Just simple question then... Why do I feel so much better (digestion is normal and finally feels like healthy, my skin is soft again as in the middle school, I do not have abscesses all over my body as I had last six years one after another, I have much more energy and my mood is perfect most of the time, I did not get a cold all this cold season and smth more good feelings;)) as my ratio became 2,7:1? Why did I have to suffer and live uncomfortable so many years before until I did balance test and started to fill my cells with qualified omega 3 if the ratio is so nonsense by your opinion?
because omega 6 causes inflammation so you need to lower it..maybe im wrong but this is what everyone is saying
Should i worried about the ratio if i eat too much roasted peanuts on daily basis but i avoid eating fry foods and all plant oils in my diet?...i also eat fish on daily basis..
The ratio, no, But maybe you just get too many PUFAs or too much n-6 from the peanuts.
Got any thing on arthritis?
Hey Chris. I reached out to your sponsor Ancestral Supplements, and never heard back about the AA content in the desiccated liver capsules. Basically, I'm wondering if taking a full dose of this dried liver powder daily is enough to supply me with AA? I am allergic to eggs, so yolks won't be of any help here. Hopefully the supplement is sufficient!
I'll ask them.
@@chrismasterjohn Thank you SO much. I'm eager to find out if this supplement have been aiding in some of these biochemical processes that you've been discussing. Thanks for letting me know about that company a few months ago.
@@chrismasterjohn so what happened?
What if one eats only white fish? How much would be needed?
You can calculate that with Cronometer or nutritiondata.com
Subscribed ✔
I love the info on your account.. but work on the sound. Too much echo.
Fish get EPA& DHA from algae so you can too, it also saves the inefficiency of fish being raised and killed or stolen from the ocean and rivers.
You may want to take a look at the EPA from Amarin corp
I don't understand what is the big deal with this magical ratio. They are both good for you.
Yes
Currently eating a vegan keto diet, not sure if I should include Omega 3 supplements or instead go for organic pasture eggs and small amounts of raw hay milk. Furthermore, I have a hard time finding proper keto recipes with raw egg... guess I'll have to opt for slow cooking them. My main reason for not including eggs in my diet was to eliminate excess methione, but I guess one or two eggs a day will be fine. Thanks Chris for all your effort!
Off the top of my head, I know three recipes: homemade mayo, keto tiramisu, keto dark-chocolate mousse.
Egg cream is a good recipe for raw eggs. It's basically eggs, heavy cream, sweetener, water and whatever flavor you like.
@@orbifold4387 Thanks for the input! Mayo is a great idea, I'll try that tomorrow :) The other two I'll have to experiment with, I don't use artificial sweeteners... Dark chocolate mousse could work tho, I love 99% cacao chocolate, thanks for that too!
@@sharonbelieves Sounds tasty, but artificial sweeteners and products of pasteurized milk (heavy cream) aren't on my list... thanks anyway :)
I think it should be all-raw because vegan keto isn't quite trendy enough. ;-)
My AA:EPA ratio is 83 even though both individual fatty acids are within normal range with the lab.
Didnt the body naturally transforms the fatty acids? So you can easily ditch the animal fats..
Heard the ratio should be 1:1 ..doubt more omega6 is a good idea ....
Almost exclusively DHA from insects? Did you mean to say ALA?
Calling into question Sear's Hypothesis?
Ray Peat's perspective is that scientists believe DHA is important because of a study testing a French population's DHA content in the brain. This population ate a fair amount of fish, and therefore had a high amount of DHA in the brain. However, there are traditional groups around the world that don't consume much seafood, and they've been raising healthy children for generations. How do we explain this, given the supposedly crucial importance of DHA for brain growth, development and function?
I have my doubts too, especially when looking at my little brother, who does not consume fish or nuts. His diet consists of coke, iced tea, chicken, few potatoes and steak every couple days. White bread with salami for breakfast. White bread with Nutella for dinner. How can he survive if it's considered essential?
So one possible answer is that Ray is correct in thinking DHA isn't important for brain growth and function. Otherwise, non-seafood fats do have some DHA (~.1-.2%), and you can make some as well. Maybe that amount is enough, or maybe those people aren't getting optimal nutrition. I remember once reading that old skulls found in Australia tended to be larger near the coast vs more inland; unfortunately I can't find the source anymore. I think there is still room for debate; there are plenty of positive, negative, and neutral studies on DHA/fish oil supplements.
@@jlushefski It's interesting for sure. But I think we shouldn't worry too much, perhaps all of this effort we put into researching nutrition stresses us so much at the end, that we lose more than we gain. Guess I'd rather grow up with a DHA deficiency and be less intelligent but happy...
@@jlushefski Oh and I guess most positive effects of DHA and fish oil are associated with fresh, whole food that is prepared with low heat or raw. On the other side, most negative effects associated with DHA should come from diets using supplements that weren't stored properly or use cheap ingredients (or bad composition of ingredients) or fish prepared at high heat, like grilling or frying it in vegetable oil...
To sum up, there are soooooo many variables out of our control, we can't test every piece of food or supplement for polyunsaturated fat oxidation and antioxidant status, which is why we should probably stick to fresh, local food if we really need DHA, if we should have symptoms of a deficiency.
And at the end of the day, everyone and their body and genetics is different. A better approach to all this would probably be listening to our body, or learning how to do that in first place.
@@outlaw6313 There are flaws with every study, which is why many people try to understand the underlying reasons/physiology of the results. Look, you can eat whatever you want, but as persuasive as your little brother argument is, I'll continue trying to learn. I enjoy it.
Most days, I don't reach 100% for omega 6 on cronometer (not even half some days). Omega 3, I consume a good 300-420%...
That's insane because of this bulshit ideas that Omega 6 is bad as compared to Omega 3 everywhere on internet I got gastritis ..I have eaten lot more Omega 3 & it thin my blood &also inhibit the Cox enzymes which is made by arachidonic acid which makes gut lining ...I just fucked up my life 🥺
Plz eat more Omega 6
plant oils? you mean industrial seed oils right🙄
"We humans are not fish." EPIC :))
💘
6:40
I added a ratio calculator to my Calorie Counter.
It took 8 hours to research the levels in every food item I’ve eaten for the last year.
Example:
Today was my cheat-day.
I ate 2706 calories including half a pizza!
I finished at a ratio of 1:4.4 (Omega3:Omega6).
This easily corrected to 1:3.4 with my usual daily two Fish Oil pills that I take everyday.
The idea that “Western Diets are at 20:1” is just more BS...
And after staring at Omega3 and Omega6 levels in hundreds of food items all day...
It is CLEARLY OBVIOUS that Omega6 acids are much much much much higher than Omega3 in almost every food item you can find anywhere.
This is obviously the natural state of things, and that means this is all just a marketing ploy.
Another marketing ploy.
Omega6 is ALWAYS HIGHER. Always. Forever.
It’s the way it’s meant to be.
So don’t worry about it.
Don’t even think about it.
Man I don't know about that. Looking through the foods in our house and thinking about my family's diets, I bet ours is pushing 20:1 or 30:1 or higher. We are correcting that as I type this though.
well grass fed animal products and fish seem to have pretty close ratios, anything else there's far higher omega 6's than omega 3's so yeah like he said don't worry unless you're a vegan.
I really buy the "whole foods plant based" thing, but I make an effort to include pink salmon in my diet 1-2 times a week, particularly on weight lifting days (it's very cheap and low in pollutants) to make sure I have adequate DHA levels (as well as occasional krill oil pills and plenty of ALA).
Salmon isnt cheap and it's just whole foods diet.
Yea u fuck
@Laszlo Vegh Pink salmon, though wild caught, is indeed quite cheap, because it's considered a junk fish by the industry, despite being low in pollutants and a good source of DHA/EPA.
I get it for €1.29 per 213g in a supermarket here. I can link if you don't believe me...
Do you mean canned pink salmon? I always wondered if the canning process destroyed the DHA and EPA ? Any thoughts on this?
@@5600hp Yes, canned. And no, it definitely doesn't destroy the DHA/EPA.
It's well documented and I can cite some literature if you like.
Yikes - complicated. But I think I got it: eat free-range eggs, sardines, and a bit of liver, and no veg oils ever.
That's insane, against all common sense.
You can;t care. Unless you abstain on real foods. Come on…