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Discussion Starter · #1 ·
Does anyone know or have info source on whether it is good to take Omega 6 supplements ? I have some evening primrose & was taking it for my skin but after watching a couple of videos, 'What the Health' & 'The C Word', I have reservations about taking it. One of those movies - the 2nd I think - indicated that one reason milk was bad for us was because it has so much Omega 6 in it.
 

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I can't keep track of the radio of 3-6-9. I take an algae dha capsules daily to be sure, I feel it helps my focus. I was never a fish eater do probably doing better with that than ever.
I would be careful of information from that doc it's pretty out there
 

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As a general rule, most people don't need to worry much about Omega 6 on most diets. If anything it's considered that people are more likely to have too much (whether as an absolute amount, or relative to Omega 3). On the other hand, Omega 3 is thought to be too low on many diets due to modern food production changing the Omega 6/3 compared to what we evolved on years ago. So don't take Omega 6 supplements unless you really have a specific reason.

Omega 3 is worth considering supplementing, especially if you are vegetarian/vegan. The body really needs it and it can be low in diets without fish. However, you can get Omega 3 from some plant foods especially chia seeds, flax seeds (grind the seeds) and walnuts. However, unlike fish, all plant food sources contain mainly/only ALA and don't have the others, EPA and DHA (all three are types of Omega 3 that the body needs). However, the body can produce its own EPA and DHA using the ALA you eat. It is thought very likely that the body can produce enough EPA and probably enough DHA. What studies have been done that I have seen I think, as far as I can remember, suggest adequate conversion efficiency to DHA in vegans if they eat enough ALA, however I can't remember how good they were.

To give yourself the best chance of getting enough of all the Omega 3s including DHA, you could try one or all of:

1. Eat a large amount of ALA (seeds/walnuts).
2. Take DHA supplement.
3. Get blood test to check DHA levels.

Read more from a more knowledgeable source here: http://www.veganhealth.org/articles/omega3
 

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Does anyone know or have info source on whether it is good to take Omega 6 supplements ? I have some evening primrose & was taking it for my skin but after watching a couple of videos, 'What the Health' & 'The C Word', I have reservations about taking it. One of those movies - the 2nd I think - indicated that one reason milk was bad for us was because it has so much Omega 6 in it.
Hi Rae8, and welcome to VeggieBoards.

Documentary movies really tend to be slanted and dramatic. It can be risky to accept their claims.

I agree with Jamie - the VeganHealth.org website has a very detailed article about Omega-3 and Omega-6 fatty acids. The VeganHealth website includes references to hundreds of peer-reviewed studies, and so its credibility tends to be good: http://www.veganhealth.org/articles/omega3

I don't pay close attention to my omega-3 and omega-6 intakes, although perhaps I should. I do try to minimize my intake of fried foods (which are usually high in omega-6 fatty acids), and I try to eat omega-3-rich foods regularly (usually walnuts).

.
 

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Discussion Starter · #6 ·
Thank you for the replies. I also found this:
{link not allowed}:
start of quote from website:
I've already blogged on the vagaries of oil. You'll remember back in October of 2011 I made some salient points about the research on oil:

  • The Lyon Heart Study turned olive oil into a health food when they found that the Mediterranean Diet, high in olive oil, helped people who had had at least one previous heart attack reduce their chance of further cardiac events by 50-70%. HOWEVER, what you never heard was that a full 25% - one out of every four people on the Mediterranean diet - still had another heart event or died. (de Lorgeril, et al. Mediterranean Diet, Traditional Risk Factors, and the Rate of Cardiovascular Complications After Myocardial Infarction; Final Report of the Lyon diet Heart Study. Circulation, 1999 Feb 16;99(6):779-85.)
  • Dr. Caldwell Esselstyn, on the other hand, published his results of patients who had had an average of three previous cardiac events before he put them on a vegan diet with no added fat - including oil - and not one patient ever had another cardiac event in twelve years! (Esselstyn CB Jr. Updating a 12-year experience with arrest and reversal therapy for coronary heart disease (an overdue requiem for palliative cardiology). Am J Cardiology. 1999 Aug, 84(3):pages 339-341)
  • In yet another study, students were assigned to a group who ate a fat free breakfast of 900 calories versus a fatty breakfast of 900 calories. The arteries of the group that had no fat in their breakfast bounced right back after being constricted for five minutes; but the arteries of the group that had the fatty breakfast took up to six hours to regain their ability to dilate and contract normally. All oil is 100% fat. Even olive oil. (Vogel RA. Brachial artery ultrasound: a noninvasive tool in the assessment of triglyceride-rich lipoproteins. Clin Cardiol. 1999 Jun;22(6 Suppl):II34-9.)
  • Researchers at the University of Maryland found that eating bread dipped in olive oil reduced the arteries' ability to dilate by 31%. (Vogel RA, Corretti MC, Plotnick GD. The postprandial effect of components of the Meditterranean diet on endothelial function. J of Amer Col Card. 2000 Nov;36(5))

In addition to all this disconcerting research on oil's affects on your heart and blood vessels, there is new evidence that vegans may be putting themselves at a health risk that meat and dairy eaters don't face to the same extent: Their omega 6 versus omega 3 fatty acid ratio is dangerously high.
Omega 6 fatty acids have the potential to increase blood pressure, inflammation, platelet aggregation, thrombosis, vasospasm, allergic reactions and cell proliferation; omega 3 fatty acids have the opposite affects. We need both, but we don't want to let omega 6 fatty acids get too high in our bodies compared to our omega 3s. A healthy omega 6:eek:mega 3 ratio is approximately 4:1 - 6:1. However, now that the vegan diet has become so popular and physicians are getting more data about vegan health, they are finding that, while other measures like cholesterol, blood pressure and glucose levels are astoundingly good, the omega 6:eek:mega 3 ratio is not: Many vegans' ratio is shockingly high - even as high as 120:1.
If the vegan diet is so healthy, why are many vegans' omega 6:eek:mega 3 ratios so bad? Because many types of oil are high in omega 6 fatty acids, and most vegans eat diets high in oil.
Omega 6 and Omega 3 essential fatty acids compete for enzymes involved in their conversion, so eating high amounts of omega-6 fatty acids can compromise the omega 3's ability to work, and this can harm your health and cause disease. If you use huge amounts of oily salad dressings, eat out at restaurants often, or cook with a lot of oil, you could actually be putting yourself at a high risk for future health problems.
Here are some tips from Brenda Davis, RD, for keeping your omega 6:eek:mega 3 ratio healthy as a vegetarian or vegan:1

  1. Avoid the worst types of oil for their high omega 6 acids: corn, grapeseed, safflower, sesame and sunflower oil.
  2. Include omega 3s in your diet by eating flaxseeds, hempseeds, walnuts, green leafy vegetables and soybeans.
  3. If you are going to use oil, use flax oil, hempseed oil or canola oil.
  4. Avoid saturated fats. Vegans can do this easily by avoiding coconut and tropical oils.
Be healthy! Don't assume that as a vegan, you are immune to disease and poor health. There are still a few things that you need to be mindful of to have optimum health, and eating a diet with an appropriate omega 6:eek:mega 3 ratio is one of them!
end of quote
I won't be taking the evening primrose anymore!
 

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Discussion Starter · #7 ·
I would be careful of information from that doc it's pretty out there
I am not sure which doc you're speaking of. I have Esselstyn's book on reversing heart disease and it's well documented with evidence/visuals (xrays, etc.) I am very impressed with his work as well as that of Dr. Campbell's & China study..
 

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I am not sure which doc you're speaking of. I have Esselstyn's book on reversing heart disease and it's well documented with evidence/visuals (xrays, etc.) I am very impressed with his work as well as that of Dr. Campbell's & China study..
I was referring to the documentary What the Health for the most part.
I can testify towards Dr. Esselstyns program. I worked with a man with severe hearth disease, both hereditory and lifestyle, and type 2 diabetes. After another bypass and given last rites he tried the usual prescribed DASH diet and meds with little improvement. He got mentored by Esselstyn and followed the diet to the letter. Within two years his test results dramatically improved to the point to going off meds and running MARATHONS!
There are many success stories in the Cleveland Ohio area and the meet ups for the group are large!
 
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