Q: I know that not all fats are created equal in terms of healthy and bad fats, but amongst the good ones, I’m confused. People tell me to use flax oil in my diet, then tell me to use EFA, then tell me to use three or four others. So what is best for health and fat loss? Some people say Omega-3 is better than Omega-6, and that Omega-packed eggs you guy at the store are better than regular ones. It’s confusing and I’d like to know a little more.

A: Broad topic, no doubt. But I’ll try to clear up a little here. Fish oil has DHA and EPA (docosahexaenoic acid, eicosapentaenoic acid) which are two of the things we want for fat loss and health. Omega-3 (alpha-linolenic acid) and Omega-6 (linolenic acid) are still a part of all fats though. So saying that the elements DHA and EPA are present in fish and marine oils still does not account for the breakdown of Omega -3 and -6. Each fat has a 3 and 6 assay - and flax seed oil is a good one. It has more Omega-3 than Omega-6 and that is a good thing because we typically lack the necessary Omega-3s in our diet.

A good way to manufacture Omega-3 and ensure absorption from supplementation of Omega-3s is to take ALA (Alpha-linoleic acid) The main thing is to get a sampling of more than one fat. To get all marine fat is to miss a portion of that Omega assay that is necessary for good health. Yet, undeniably, it’s a great thing to supplement with in the form of capsules. I’d say to take 3000 and 4000 mg of marine oils day. CLA (conjugated linoleic acid) is another good fat and should be taken in about 3000 mg doses daily. You should also get some fats from your diet - almonds, walnuts, avocados, a few egg yolks (such as Omega eggs), and a small unavoidable amount from the proteins you eat. This is where you’ll find Omega-9s (oleic acid), which are nonessential, since your body manufactures them. Oleic acid is found in vegetable oils, such as olive oil, which is good, and animal fat, which is not as good.

Among the omegas, balance is best: The ratio of Omega-6 to -3 should be between 2:1 and 4:1. Most of us get about 10:1. For more Omega-3, take more fish oil. Salmon, sardines, walnuts and flax seed are also valuable food sources of Omega-3. Other seeds and nuts provide Omega-6. Soy oil is a big source. But remember that too much Omega-6 will exacerbate inflammatory responses within the body - something no bodybuilder needs.

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