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7 O3 DOSAGES
DOSAGES and DIET
Again from Dr Sears: “Once you find a fish oil supplement composed of ultra-refined EPA/DHA concentrates, you'll probably find that it costs more than other fish oil supplements. Don't be fooled by the price of the bottle. What you are paying for is the actual amount of EPA and DHA in the bottle. If you make a quick calculation, you'll often find that the actual cost per gram of the EPA and DHA in a less refined product is often greater than the cost of the same amounts of EPA and DHA in an ultra-refined EPA/DHA concentrate (especially the liquid oil). Part of the reason is that the soft gelatin capsules cost much more than the inexpensive health-food grade fish oil in them.
So why isn't everyone selling ultra-refined EP/DHA concentrates? The answer is that there isn't that much of it around, although supplies are continually growing...
How much fish oil do you need?
You need to take the appropriate amount of fish oil to keep your SIP in the appropriate range. My research shows that the appropriate amount of EPA and DHA an individual needs ranges from 3 to 8 grams a day. This is equivalent to 1 to 3 teaspoons (or 4 to 12 capsules) of an ultra-refined EPA/DHA concentrate per day. This may seem like a lot of fish oil, but it's the amount you need to reduce your SIP to between 1.5 and 3, which is the key marker of wellness. Since the optimal dose of fish oil falls in a fairly large range, you need to find the dose that's best for you. That's why the SIP is so important.
Once you find the amount of EPA and DHA you need to keep your SIP in the Anti-Inflammation Zone, that's probably the optimal amount you need on a long-term basis. Keep in mind the amount you need does not depend on your age, weight, or sex. It depends on your unique biochemistry, your state of wellness, and your diet. The better you are at managing your insulin levels following the Zone Diet, the less EPA and DHA you'll need to control silent inflammation. Conversely, the higher your insulin levels, the more EPA and DHA you'll need to take on a daily basis to reverse silent inflammation. You can choose to follow the Zone Lifestyle Program (which includes the Zone Diet, fish oil, exercise, and meditation) or simply take fish oil alone to reduce inflammation. You do have a choice. However, if you choose to take only fish oil, you'll probably need a much higher dose than if you follow the complete program.
Based on thousands of SIP tests that I've done over the past few years, I can give the ranges of EPA and DHA that you will probably need depending on your current state of wellness. These doses give you a rough estimate of what you need to take to achieve a state of wellness. I say rough estimate because I still think you need to periodically monitor blood to ensure that your SIP is in the appropriate range of 1.5 to 3.
Current State of Wellness Amount of EPA and DHA Required
No existing chronic disease 2.5 grams per day
Existing obesity, heart disease, or type 2 diabetes 5 grams per day
Existing screaming pain (chronic pain) 7.5 grams per day
Existing neurological conditions More than 10 gms per day.
[Note The Real Thing Ultra-refined fish oil contains 1 900 mg per teaspoon. Therefore a little more than a teaspoon will give you the 2.5 grams dose above.]
The reason why the amounts differ depending on the disease condition is that the rate of metabolic degradation of EPA and DHA appears to be highly dependent on a particular disease condition. This means you may have to take more EPA and DHA orally: to maintain a steady level in the bloodstream. If you are unable to get your SIP measured, you guesstimate the amount of EPA and DHA you need on a daily basis to reduce silent inflammation. It is preferable to get a SIP test, but it is better to guesstimate the dose than forgo the fish oil.
If you are "healthy" and in the normal weight range (which means you're probably keeping your insulin levels under control), you probably need to take only 2.5 grams per day of ultra-refined EPA/DHA concentrates. This should help you achieve and maintain your SIP in the wellness range of 1.5 to 3. As your insulin levels increase, you will generate more silent inflammation and will therefore need higher doses of EPA and DHA to achieve and maintain wellness. That's why if you're obese or have heart disease or type 2 diabetes, you also probably have elevated insulin levels, and you'll need more EPA and DHA to combat the silent inflammation induced by excess body fat.
What if your pain is no longer silent, but outright screaming pain? Those with arthritis, chronic back pain, and other inflammatory conditions that cause chronic pain need to take an even higher dose of EPA and DHA to get into the Anti-Inflammation Zone. These people also tend to have a higher SIP. Finally, if you have a neurological condition like attention deficit disorder, depression, or Alzheimer's, you will need even more EPA and DHA in order to reduce silent inflammation in the brain. That's why your grandmother may have also called fish oil "brain food."
Tricks for taking high-dose fish oil
Okay, you might believe me about the importance of high-dose fish oil, but taking that amount is a different matter. First of all, some people don't like the fish aftertaste or dislike the experience of gastric distress. Frankly, who does? These effects are primarily due to the extraneous fatty acids found in health-food-grade fish oils. Once you start using ultra-refined EPA/DHA concentrates, you will see a dramatic reduction in these side effects, as most of the fatty acids that cause such problems have been removed in the refining process. Here are some other tricks for taking fish oil: [The following includes comments on capsules and oil. However, my recommendation of The Real Thing Ultra-refined fish oil is in bottles only.]
1. You should always take fish oil capsules with food as opposed to on an empty stomach. Intake of food causes the secretion of digestive enzymes from the pancreas that break down the fish oil for improved absorption.
2. Take fish oil capsules at night before you go to bed, along with a Zone snack.
3. Split your capsules throughout the day. If you have trouble swallowing several capsules at once, this is a good solution. Unlike vitamins and minerals, which last only a few hours in the blood, fatty acids from fish oil last several days in the blood. So you can take your dose all at once if that's easier, or you can divide it up. You'll maintain stable blood levels either way.
4. If you have to take more than four capsules a day, consider switching to a liquid fish oil. (I generally find that people will take up to four capsules per day of anything and then stop. I call this the "rule of four.") You'll also save money, since you no longer have to pay for the expensive gelatine capsules.
Since ultra-refined EPA/DHA concentrates don't freeze, you should keep them in the freezer. This not only preserves them by protecting them from oxidation, but also makes the liquid taste a lot better. I know you are probably thinking that any type of liquid fish oil probably has a taste similar to cod liver oil, the world's most disgusting food. That's not the case with ultra-refined EPA/DHA concentrates, since most of the offending taste chemicals are removed with the toxins. But I will be honest: it is still fish oil. So keep reading down the list for additional tricks to make liquid fish oil more palatable.
5. Mix the liquid fish oil in two ounces of orange juice. The citric acid content of the orange juice dampens down the taste receptors in the mouth, so you taste very little of the fish oil. Because even this small amount of orange juice isn't very Zone-friendly, a better choice would be sucking on a piece of orange, lemon, or lime before you take the fish oil, for an even greater concentration of citric acid.
6. Have a Big Brain Shake. I developed this recipe for individuals with neurological conditions like attention deficit disorder and Alzheimer's who need very high levels of EPA and DHA in order to reduce their SIP. Frankly, I use it myself because I get a complete Zone meal and all the fish oil I need in less time than .it takes to brew a cup of coffee. All you need is a good blender and the following ingredients:
1 cup 2% milk
15 to 20 grams protein powder
1 to 1 1/2 cups thawed frozen berries
Put all the ingredients into a blender, add up to a tablespoon of liquid fish oil (which contains 7.5 grams of EPA and DHA), and blend. [TRT oil would be about 4 5 grams per tablespoon.] You can add some ice to make it more like a milkshake. The key to the Big Brain Shake is the milk globules found in the 2% milk. These are preformed emulsions into which the added EPA and DHA will immediately incorporate. These fat emulsions are an ideal delivery system to maximize the fish oil absorption with virtually no taste. The protein powder (lactose-free whey usually tastes the best) and the berries (using frozen berries is always a good choice) provide additional emulsification for any fish oil, plus make a very quick Zone meal.
Can you take too much fish oil?
Of course you can, but not if you are monitoring your SIP periodically. If your SIP falls below 1, then take less fish oil. Usually, you would have to be taking more than the 7.5 grams of EPA and DHA to get that level. At an SIP of 0.5 or less, your risk of suffering a hemorrhagic stroke is increased. Again, to get to this potentially dangerous level, you'd have to be taking extremely high doses of fish oils. Remember, you should take the least amount of fish oil that gets you to the Anti-Inflammation Zone, and hence toward a state of wellness. To ensure that your SIP is in the appropriate range, I recommend getting a blood test at least once a year. Also keep in mind that within two weeks after you stop taking fish oil, your SIP will climb back up to its original level. The SIP is your best clinical weapon to understand the extent of silent inflammation in your body and to determine your state of wellness. Don't be afraid to use it.
If you have only fifteen seconds a day that you are willing to commit to control silent inflammation, then high-dose fish oil will be your best option. The more you follow the Zone Diet, the less high-dose fish oil you will need. The choice is yours. [End of Dr Sears’ quote.]
How much oil is safe?
When the person is also taking medication we suggest caution. Here are our rules: If you are taking a medication, of any sort, and you change any other aspect of your life, exercise, diet, aspirin for a headache, etc., ask the doctor who prescribed the medication if it is OK. You may not need a visit; he would have your record and could advise you by phone.
For the doses of pharmaceutical grade Omega-3 fish oils, Dr Sears noted that no side effects had been observed. Dosages are marked on the respective capsule bottles and a maximum of 20 gm per day seems to be a reasonable maximum for individuals. Your medical practitioner may prescribe more. However, you are reminded that there is a maximum on raw ground flax seed of about two tablespoons per day.
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