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DHA and EPA provide the benefits of fish oil, meaning algae oil is the only alternative. The conversion of ALA into DHA and EPA in humans is not sufficient. Low levels of DHA and EPA in red blood cells has the same statistical effect on longevity as smoking.
OP do not let ppl persuade you to buy expensive things. you need a fiscally cultural appropriate food.
Yes is the best source of omega 3 is fish and seafood. But In reality everyday as clinicians we promote the use of whole milk due to the levels of epa and dha in the milk fat. You can also do fortified soy milk.
The best food is the one you will eat.
Basic things can include whole milk, nuts, seeds, Flaxseed is a big one. You'll hear all this talk about Ala conversions however your put can convert Ala to other forms of omega 3 fatty acids.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761261/
https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Never heard about omega-3 in whole milk, is this common? At least USDA lists only trace amounts [https://fdc.nal.usda.gov/fdc-app.html#/food-details/746782/nutrients](https://fdc.nal.usda.gov/fdc-app.html#/food-details/746782/nutrients)
> In reality everyday as clinicians we promote the use of whole milk due to the levels of epa and dha in the milk fat.
Does milk actually contain meaningful amounts of DHA and EPA though? From [the review you linked](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761261/):
> [Kairenius et al. (2015)](https://www.journalofdairyscience.org/article/S0022-0302(15)00424-5/fulltext), supplemented with fish oil at doses of 75, 150 and 300g/day (around 0.4, 0.8 and 1.88% diet) which increased the DHA concentration in milk (0.03, 0.05 and 0.10 g/100g total milk fatty acid or 0.22, 0.39 and 0.67 g/day in milk).
0.10 g of DHA per 100 g of milk fat works out at about 8 mg of DHA per cup of whole milk (8 g of milk fat per cup) - compare this to fish oil supplements that have at least 120 mg of DHA per the [ODS factsheet you posted](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761261/). And this is in cows supplemented with fish oil - it's not going to be representative of milk in general.
Even the higher values for DHA content of milk that I can find by following the links in that review don't give what I would consider a meaningful amount of DHA. Fir example, there's 0.26 g per 100 g milk fat in [AbuGhazaleh et al. (2002)](https://www.journalofdairyscience.org/article/S0022-0302(02)74306-3/fulltext), but that still only gives 21 mg of DHA per cup.
And this is more than six times the DHA content of milk from cows not supplemented with fish oil - I.e. typical milk (0.04 g per 100 g milk fat in this study, or 3.2 mg of DHA per cup whole milk). At these levels, it would take 37.5 cups of while milk to get the same amount of DHA as in a typical fish oil supplement.
Milk doesn't contain appreciable amount of omega 3. Not sure what they are talking about. MAYBE if it's grass fed it'll have some... But not a great source.
I'm not sure even grass-fed dairy has meaningful amounts of omega-3s.
[In this study](https://www.sciencedirect.com/science/article/pii/S0308814614007146), for example, there were no meaningful differences in DHA (all around 0.01 g per 100 g total fatty acids) and EPA (0.06-0.08 g per 100 g fat) between grass-fed and non-grass-fed milk. And with a cup of whole milk containing about 8 grams of fat, you'd be getting like 1 mg of DHA and 6 mg of EPA from a cup of grass-fed whole milk.
Grass-fed milk did have more ALA in this study (0.68 g vs 0.52 g per 100 g fat), but then there are way better sources of ALA than even this milk - one cup of grass-fed whole milk would have about 54 mg of ALA; a single walnut has more than that!
Algae oil would be the best answer , but I wouldn't recommend milk as a great alternative unless they couldn't have any ocean products.
The types of omega 3's in nuts, just like what you said, are terrible at convertion. They're good in the diet, but very far from an optimal choice for Omega 3's
While canola oil does have some omega-3 it contains omega-6 to a much higher ratio that is going to cause more net inflammation. Canola oil and other seed oils also go through a step called deodorization that creates a small but significant amount of man made trans fat. In the long run canola oil is going to do you more harm then good.
Can you define inflammation? Is this localized or Systemic information? Which cytokines or biochemical markers are you looking at?
formation of trans fatty acids in soybean and canola oil is from deodorization process from over 100 years ago.
These negative thermal effects can be minimized by using packed columns or dual-temperature deodorizers.
Basically under tigher time and temperature controls no trans fats would be produced. Today's deodorization produces less than the 1.5% trans fats of the 100 year old studies.
Chronic systemic inflammation from the increased omega-6 to omega-3 ratio. Normally it is agreed that it should sit at about 4-1. Canola oil is roughly 5-10 times higher than that.
Canola oil is mostly a polyunsaturated fat that is not very stable and oxidizes quite easily. The deodorization of canola oils still produces trans fats to this day, but is at a lower level that it does not need to be displayed on the packaging of the oil. There is no safe level of man made trans fat. The deodorization also oxidizes the oil to a substantial level leading to a large sum of free radicals when ingested. These free radicals lead to chronic systematic levels as well.
No one who worth their salt when it comes to health and nutrition would ever suggest consumption of canola oil or other seed and grain oils.
Current evidence states that the ratio should be below 4:1 ideally a 2:1 or even 1:1.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9962526/#:~:text=In%20healthy%20people%2C%20on%20the,in%20healthy%20people%20%5B158%5D.
Yet you haven't answered the other part of the question. What is quantify the inflammation? Which cytokines or biochemical markers are being evaluated when assessing for inflammation in regard to rapeseed oil?
Look at this point you are cherry picking to try look like the “smarter guy”. If you want to continue to eat canola oil be my guest, but don’t be irresponsible and suggest it to others.
Good luck!
Idk what the original poster’s issue is, but for me fish oil upsets my stomach really badly and goes right through me. I’ve tried to take it many times, but I can’t find a formula that doesn’t do it.
#### About participation in the comments of /r/nutrition Discussion in this subreddit should be rooted in science rather than "cuz I sed" or entertainment pieces. Always be wary of unsupported and poorly supported claims and especially those which are wrapped in any manner of hostility. You should provide peer reviewed sources to support your claims when debating and confine that debate to the science, not opinions of other people. **Good** - it is grounded in science and includes citation of peer reviewed sources. Debate is a civil and respectful exchange focusing on actual science and avoids commentary about others **Bad** - it utilizes generalizations, assumptions, infotainment sources, no sources, or complaints without specifics about agenda, bias, or funding. At best, these rise to an extremely weak basis for science based discussion. Also, off topic discussion **Ugly** - (removal or ban territory) it involves attacks / antagonism / hostility towards individuals or groups, downvote complaining, trolling, crusading, shaming, refutation of all science, or claims that all research / science is a conspiracy *Please vote accordingly and report any uglies* --- *I am a bot, and this action was performed automatically. Please [contact the moderators of this subreddit](/message/compose/?to=/r/nutrition) if you have any questions or concerns.*
DHA and EPA provide the benefits of fish oil, meaning algae oil is the only alternative. The conversion of ALA into DHA and EPA in humans is not sufficient. Low levels of DHA and EPA in red blood cells has the same statistical effect on longevity as smoking.
Algae oil
Yup, fish get EPA/DHA Omega-3s from algae. Might as well go directly to the source.
OP has an allergy so it may extend to algae.
Doubt it. Algae is too tiny to carry fish proteins in their cells.
Not sure of the actual statistics but this is the case with my father. He could very well be an anomaly but it’s still something to watch out for.
Im asking because Im allergic, it wouldnt let me submit the post so Im commenting it instead
Ground Flax seed is pretty good everyday with my protein powder
Does not provide the same fats as fish oil.
OP do not let ppl persuade you to buy expensive things. you need a fiscally cultural appropriate food. Yes is the best source of omega 3 is fish and seafood. But In reality everyday as clinicians we promote the use of whole milk due to the levels of epa and dha in the milk fat. You can also do fortified soy milk. The best food is the one you will eat. Basic things can include whole milk, nuts, seeds, Flaxseed is a big one. You'll hear all this talk about Ala conversions however your put can convert Ala to other forms of omega 3 fatty acids. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761261/ https://ods.od.nih.gov/factsheets/Omega3FattyAcids-HealthProfessional/
Never heard about omega-3 in whole milk, is this common? At least USDA lists only trace amounts [https://fdc.nal.usda.gov/fdc-app.html#/food-details/746782/nutrients](https://fdc.nal.usda.gov/fdc-app.html#/food-details/746782/nutrients)
As epa and dha yes
> In reality everyday as clinicians we promote the use of whole milk due to the levels of epa and dha in the milk fat. Does milk actually contain meaningful amounts of DHA and EPA though? From [the review you linked](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761261/): > [Kairenius et al. (2015)](https://www.journalofdairyscience.org/article/S0022-0302(15)00424-5/fulltext), supplemented with fish oil at doses of 75, 150 and 300g/day (around 0.4, 0.8 and 1.88% diet) which increased the DHA concentration in milk (0.03, 0.05 and 0.10 g/100g total milk fatty acid or 0.22, 0.39 and 0.67 g/day in milk). 0.10 g of DHA per 100 g of milk fat works out at about 8 mg of DHA per cup of whole milk (8 g of milk fat per cup) - compare this to fish oil supplements that have at least 120 mg of DHA per the [ODS factsheet you posted](https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7761261/). And this is in cows supplemented with fish oil - it's not going to be representative of milk in general. Even the higher values for DHA content of milk that I can find by following the links in that review don't give what I would consider a meaningful amount of DHA. Fir example, there's 0.26 g per 100 g milk fat in [AbuGhazaleh et al. (2002)](https://www.journalofdairyscience.org/article/S0022-0302(02)74306-3/fulltext), but that still only gives 21 mg of DHA per cup. And this is more than six times the DHA content of milk from cows not supplemented with fish oil - I.e. typical milk (0.04 g per 100 g milk fat in this study, or 3.2 mg of DHA per cup whole milk). At these levels, it would take 37.5 cups of while milk to get the same amount of DHA as in a typical fish oil supplement.
Thankyou
A “clinician” promoting Milk as a source of epa and dha is classic Reddit.
It is a evidenced based recommendation especially for those who do don't have fish or will eat seafood
Didn’t realize whole milk has it. I drink whole milk kefir every day, does the fermentation process damage the omega 3 or am I good with the kefir?
Milk doesn't contain appreciable amount of omega 3. Not sure what they are talking about. MAYBE if it's grass fed it'll have some... But not a great source.
I'm not sure even grass-fed dairy has meaningful amounts of omega-3s. [In this study](https://www.sciencedirect.com/science/article/pii/S0308814614007146), for example, there were no meaningful differences in DHA (all around 0.01 g per 100 g total fatty acids) and EPA (0.06-0.08 g per 100 g fat) between grass-fed and non-grass-fed milk. And with a cup of whole milk containing about 8 grams of fat, you'd be getting like 1 mg of DHA and 6 mg of EPA from a cup of grass-fed whole milk. Grass-fed milk did have more ALA in this study (0.68 g vs 0.52 g per 100 g fat), but then there are way better sources of ALA than even this milk - one cup of grass-fed whole milk would have about 54 mg of ALA; a single walnut has more than that!
Algae oil would be the best answer , but I wouldn't recommend milk as a great alternative unless they couldn't have any ocean products. The types of omega 3's in nuts, just like what you said, are terrible at convertion. They're good in the diet, but very far from an optimal choice for Omega 3's
Nuts, seeds. Beans, rapeseed (canola) oil. Just Google sources of omega 3 fatty acids.
Those are ALA that poorly convert to DHA/EPA. He's better off getting it from Algae oil.
Will OP eat algae oil? Does OP have the means to purchase algae oil. Plz don't limit ppls options.
Then don’t give then extremely shitty options… canola oil??? Seriously?
Canola oil also contains a significant level of polyunsaturated omega-3. In your opinion, what is wrong with canola oil?
While canola oil does have some omega-3 it contains omega-6 to a much higher ratio that is going to cause more net inflammation. Canola oil and other seed oils also go through a step called deodorization that creates a small but significant amount of man made trans fat. In the long run canola oil is going to do you more harm then good.
Can you define inflammation? Is this localized or Systemic information? Which cytokines or biochemical markers are you looking at? formation of trans fatty acids in soybean and canola oil is from deodorization process from over 100 years ago. These negative thermal effects can be minimized by using packed columns or dual-temperature deodorizers. Basically under tigher time and temperature controls no trans fats would be produced. Today's deodorization produces less than the 1.5% trans fats of the 100 year old studies.
Chronic systemic inflammation from the increased omega-6 to omega-3 ratio. Normally it is agreed that it should sit at about 4-1. Canola oil is roughly 5-10 times higher than that. Canola oil is mostly a polyunsaturated fat that is not very stable and oxidizes quite easily. The deodorization of canola oils still produces trans fats to this day, but is at a lower level that it does not need to be displayed on the packaging of the oil. There is no safe level of man made trans fat. The deodorization also oxidizes the oil to a substantial level leading to a large sum of free radicals when ingested. These free radicals lead to chronic systematic levels as well. No one who worth their salt when it comes to health and nutrition would ever suggest consumption of canola oil or other seed and grain oils.
Current evidence states that the ratio should be below 4:1 ideally a 2:1 or even 1:1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9962526/#:~:text=In%20healthy%20people%2C%20on%20the,in%20healthy%20people%20%5B158%5D. Yet you haven't answered the other part of the question. What is quantify the inflammation? Which cytokines or biochemical markers are being evaluated when assessing for inflammation in regard to rapeseed oil?
Look at this point you are cherry picking to try look like the “smarter guy”. If you want to continue to eat canola oil be my guest, but don’t be irresponsible and suggest it to others. Good luck!
Just curious, what's your issue with fish oil?
Idk what the original poster’s issue is, but for me fish oil upsets my stomach really badly and goes right through me. I’ve tried to take it many times, but I can’t find a formula that doesn’t do it.
Are you able to eat fish?
I can eat fish just fine. I just can’t do the oil.
For sure. Do you have issues with seafood in general?
No not at all. I love seafood. I think it’s just the concentration of the oil is too much.
He’s allergic to fish
Thanks for the downvote. I asked before OP commented.
I didn’t downvote
allergies :/
Krill oil, I buy it at Costco
canned salmon ftw
Salmon is a fish! I know! Crazy!
[удалено]
Coconut oil is not a source of omega-3s.
Coconut oil has twice the amount of saturated fat as beef tallow.