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Flax Oil vs Fish
Oil vs Fermented Cod Liver Oil
Flax Oil vs Fish
Oil
Fish oil wins,
unless you use organic flax oil that has algae-derived DHA (details at the
bottom).
Flax
oil (from flaxseed) and other vegetarian foods, including broccoli and
walnuts, are rich in an omega-3 fatty acid called alpha-lipoic acid (ALA). This
is beneficial for vegetarian bodybuilders because ALA helps muscle growth.
ALA
is naturally produced in the body, and helps us collect energy and
nutrients from the food we eat.
Some
experts say as long as you’re healthy, the body can produce all the ALA it
needs.
Others
say we need to get a certain amount from our diet. In any case,
it’s recommended that you get your nutrients from whole foods, not supplements,
whenever possible. Spinach, kale, brussel sprouts, broccoli, potatoes, walnuts,
hemp, and chia seeds are good whole food vegetarian sources
of ALA, as well as canola and soybean oil.
Fish
oil has ALA, but it also has omega-3 fatty acids DHA and EPA, which offer
valuable cardiovascular benefits.
Watch
this video - Flaxseed
Oil Vs. Fish Oil: Which Is Better?
What are omega-3
fatty acids?
Omega-3
fatty acids (omega-3s) are polyunsaturated fatty acids that are essential
nutrients for optimal health. We need them for numerous normal body
functions, such as building cell membranes in the brain. Omega-3s are also
associated with many health benefits, like protection against heart disease. New studies are
identifying more potential uses for a wide range of conditions, including cancer.
The
decline of nutrition in our diet over the past century has
created a noticeable DHA deficiency in many people. Numerous studies show that
this is at least in part to blame for the rising incidence of inflammation, heart disease, psychological disorders (e.g. depression), and poor neurodevelopment.
From
Examine.com’s, “Can I eat flax seeds instead of fish or fish oil for omega
3s?“:
Omega 3 fatty acids
in flax seed (as well as in Hemp Protein) are found in the form of
Alpha-Linoleic Acid (ALA). Not only is ALA not sufficient to supplement on its
own, but ALA has to be converted by the body into a usable form, and the ratio
of conversion from unusable form to usable is rather poor, somewhere in the
range of 5-15%. Omega 3 supplements in the form of EPA and DHA are what the
body tends to use for many of the benefits associated with Fish Oil.
For vegetarians and vegans, supplementing with DHA from algae can “markedly
[enhance] the DHA status (of serum and platelets)” and “[provide] for the
formation of substantial EPA”. Supplementation of ALA and/or GLA is not enough.
For
more ideas about omega 3 fatty acids for bodybuilding, watch this video - How Omega 3
Helps Build Muscle: Increase Protein Synthesis- Thomas DeLauer
Fish Oil vs
Fermented Cod Liver Oil
Fermented cod
liver oil wins.
With
fermented cod liver oil, you get all the benefits of fish oil, except
with a higher concentration of nutrients, and they’re more absorbable to
the body.
Most
manufacturers of fish oil and cod liver oil supplements use a high heat process
to extract the oils, being the cheapest and fastest method.
The
problem is, this process diminishes and/or destroys valuable nutrients,
including vitamin A and D, and denatures the omega-3s. To counteract this, the
manufacturers usually then fortify the fish oil supplement with synthetic
vitamins. These vitamins are suboptimal and substantially less bio-available.
To
be fair, if the fish oil is fresh, it tends to keep most of its potency.
Fermenting
the cod livers avoids this entirely by allowing the fat-soluble vitamins and
oils to separate from the rest of the liver in a cool temperature process. This
preserves the natural nutrient content, as well as making the nutrients more
bio-available to our bodies.
Watch
this video - Cod
Liver Oil vs Fish Oil
If you’re a
pescetarian or flexitarian and want a high quality product, I recommend
Blue Ice Fermented Cod Liver Oil. It was developed by Dr. Weston A. Price, who
travelled the world studying the health of different cultures. He identified
cod liver and high vitamin butter oil act as catalysts to help the body absorb
and utilize minerals. Such substances were available in the diets of the
healthiest societies he studied.
Take Away Message
Flax
oil, fish oil, and fermented cod liver oil all contain ALA, which aids in muscle growth.
All three are
beneficial for bodybuilders, but vegetarian bodybuilders don’t eat fish products
and have to opt for flax oil.
High-quality
fermented cod liver or flax oil* with algae-derived DHA are the most beneficial
options.
*Organic flax oil that
has algae-derived DHA
In
general, I don’t advocate supplements, however in this case, I recommend
that vegetarian bodybuilders take flax oil with DHA.
Other
important points to consider:
1.
Although
there are opposing claims, it’s fair to say that the average person’s body
can’t produce sufficient amounts of ALA. Certainly someone actively pursuing
fitness will have more nutritional needs, and should consider supplementation.
2.
EPA
and DHA are by far the most beneficial of the omega-3s. Get at least
one gram of EPA and DHA each day, but not much more than 6-7 grams.
3.
In
terms of diet, EPA and DHA are primarily available in fish and algae. ALA is
available in plant-based sources, such as flax seeds, chia seeds, walnuts, and
hemp.
4.
The
conversion of plant sources of ALA, such as flax oil, to DHA is poor in healthy
people and even worse in vegans and vegetarians, who are especially prone to be
poor converters.
5.
Fish
oil is more vulnerable to chemical oxidation, and it can be harmful if not
manufactured with high standards. Spend the extra cash and get high-quality,
it’s worth it.
The Bottom Line
for Vegetarian Bodybuilders: Buy organic flax oil that has
algae-derived DHA
Author
Bio:
Chris
Willitts (creator of V3), is the founder and owner of Vegetarian Bodybuilding.
V3 Vegetarian Bodybuilding System
is a mixture of science and author’s advice, providing users with optimal diet and
exercise. This system is designed for vegans and vegetarians only.
A
lot of research has been put in this program. Furthermore, a lot of
professional bodybuilders and athletes tried and tested the program, praising
its progressiveness and efficiency.
The
program is about taking control of your own body and health according to your
potential and needs. And worry not; you’ll get plenty of proteins with this
system. It will boost you with energy, and you’ll feel just a strong as any
carnivore would (perhaps even stronger, depending on how much you invest in
your exercise). It avoids vitamins deficiency and provides you with a lot of
proteins, vitamins, minerals, and antioxidants.
Instead
of saying things like “I think a plant-based diet is good for athletes and
bodybuilders,” the V3 Vegetarian Bodybuilding System claims “I know a
plant-based diet is good for athletes and bodybuilders, and I have results to
prove it.”
To
find out more, visit the website at V3 Bodybuilding – Importance of Omega 3 Fatty Acids
for Bodybuilding
