Well, I actually prefer flax oil over fish oil because:

1. In Jane's case, flax oil is easier to incorporate into her diet for the benefit of caloric density. She could eat more fish rich on omega 3's, but that's less calorically dense than simply adding flax oil to her foods or making a salad dressing out of it. Plus, flax oil is more palatable than drinking down spoonfulls of fish oil. Ugh!

2. There's controversy as to whether or not ALA is efficiently converted to DHA and EPA in flax oil, so it's definitely not conclusive at this point. It is known, however, that flax oil is the richest plant-based form of omega-3's so much so that even if the conversion is less efficient, as little as 1 Tbsp still provides more than the necessary amount required for health benefits.

There are measures one can take to improve the conversion of ALA to EPA and DHA, such as decreasing alcohol, saturated fat, and trans fat intake (all of which inhibit conversion).

3. Fish oil carries a bit more risk (especially in supplemental form) due to the potential presence of pollutants. Flax oil is just a more raw, less processed way to get omega-3's.

4. Lastly, flax oil tends to be cheaper than fish oil.

Sure, from the energetic density standpoint, I'm in agreement with you. Flax, olive oil, whatever.... just to get the calories in. But I'm more discussing the health front.

EPA and DHA are potent from the health standpoint.

When is the last time you looked at research on this?

Can you support this claim with actual and current data/research?

Based on what I've seen, simply saying "it's less efficient" is an understatement. Especially on the DHA front.

From the data I've seen, the small 'bump' in conversion from eating 'healthier' isn't going to make that big of a difference in the context of how shitty the conversion is to EPA and DHA from ALA.

But I'm open to learn more if you have it.

The big review I've seen most recently was the following:

First, let me be clear that I don't discredit the superiority of fish oil as the best source of EPA and DHA. We agree on that. My response should have read "In this case, I prefer flax oil over fish oil."

I would recommend, however, that one obtain the omega-3's from fish itself rather than rely on a supplement. My preference for flax oil was primarily for someone who is attempting to add omega-3's without actually consuming fish itself.

In other words, if someone simply wanted to add omega-3's to their diet for the health benefits, oily fish would be a superb choice. In Jane's case, she wanted to add a calorically dense source, so in my opinion, flax oil would be preferable to fish oil.

Here are some articles that support the health benefits of flax oil/ALA and the conversion of ALA to EPA. There actually isn't good evidence at this time to support the conversion of ALA to DHA. Regardless, ALA has been shown to provide significant improvements to one's health.

Supplementing Lactating Women With Flaxseed Oil Does Not Increase Docosahexaenoic Acid in Their Milk

Francois CA, Connor SL, Bolewicz LC, Connor WE
Am J Clin Nutr. 2003;77:226-233

Background: Flaxseed oil is a rich source of 18:3n-3 (alpha-linolenic acid, or ALA), which is ultimately converted to 22:6n-3 (docosahexaenoic acid, or DHA), a fatty acid important for the development of the infant brain and retina.
Objective: The objective of this study was to determine the effect of flaxseed oil supplementation on the breast-milk, plasma, and erythrocyte contents of DHA and other n-3 fatty acids in lactating women.
Design: Seven women took 20 g flaxseed oil (10.7 g ALA) daily for 4 wk. Breast-milk and blood samples were collected weekly before, during, and after supplementation and were analyzed for fatty acid composition.
Results: Breast milk, plasma, and erythrocyte ALA increased significantly over time (P < 0.001) and after 2 and 4 wk of supplementation (P < 0.05). Over time, 20:5n-3 (eicosapentaenoic acid, or EPA) increased significantly in breast milk (P = 0.004) and in plasma (P < 0.001). In addition, plasma EPA increased significantly (P < 0.05) after 2 and 4 wk of supplementation. There were significant increases over time in breast-milk 22:5n-3 (docosapentaenoic acid, or DPA) (P < 0.02), plasma DPA (P < 0.001), and erythrocyte DPA (P < 0.01). No significant changes were observed in breast-milk, plasma, or erythrocyte DHA contents after flaxseed oil supplementation.
Conclusions: Dietary flaxseed oil increased the breast-milk, plasma, and erythrocyte contents of the n-3 fatty acids ALA, EPA, and DPA but had no effect on breast-milk, plasma, or erythrocyte DHA contents.

J Nutr. 2006; 136(1):83-7 (ISSN: 0022-3166)

Harper CR; Edwards MJ; DeFilippis AP; DeFilipis AP; Jacobson TA
Department of Medicine, Office of Health Promotion and Disease Prevention, Emory University, Atlanta, GA, USA. charper@emory.edu

Alpha-linolenic acid (ALA) is a major dietary (n-3) fatty acid. ALA is converted to longer-chain (n-3) PUFA, such as eicosapentaenoic acid (EPA) and possibly docosahexaenoic acid (DHA). EPA and DHA are fish-based (n-3) fatty acids that have proven cardioprotective properties. We studied the effect of daily supplementation with 3 g of ALA on the plasma concentration of long-chain (n-3) fatty acids in a predominantly African-American population with chronic illness. In a randomized, double-blind trial, 56 participants were given 3 g ALA/d from flaxseed oil capsules (n = 31) or olive oil placebo capsules (n = 25). Plasma EPA levels at 12 wk in the flaxseed oil group increased by 60%, from 24.09 +/- 16.71 to 38.56 +/- 28.92 micromol/L (P = 0.004), whereas no change occurred in the olive oil group. Plasma docosapentaenoic acid (DPA) levels in the flaxseed oil group increased by 25% from 19.94 +/- 9.22 to 27.03 +/- 17.17 micromol/L (P = 0.03) with no change in the olive oil group. Plasma DHA levels did not change in either group. This study demonstrates the efficacy of the conversion of ALA to EPA and DPA in a minority population with chronic disease. ALA may be an alternative to fish oil; however, additional clinical trials with ALA are warranted.

Omega-3-rich Flaxseeds Protect Bone Health

Alpha linolenic acid, the omega-3 fat found in flaxseed and walnuts, promotes bone health by helping to prevent excessive bone turnover-when consumption of foods rich in this omega-3 fat results in a lower ratio of omega-6 to omega-3 fats in the diet.(Griel AE, Kris-Etherton PM, et al. Nutrition Journal)

The researchers also found that omega-3s from nuts, seeds, and vegetable oils-such as walnuts and flaxseed-had just as much impact on blood pressure as omega-3s from fish.

Flaxseed Provides Comparable Cholesterol-Lowering Benefits to Statin Drugs

In a study involving 40 patients with high cholesterol (greater than 240 mg/dL), daily consumption of 20 grams of ground flaxseed was compared to taking a statin drug. After 60 days, significant reductions were seen in total cholesterol, LDL cholesterol, triglycerides and the ratio of total to HDL cholesterol-in both groups. Those receiving flaxseed did just as well as those given statin drugs!

The Benefits of Flaxseed

WHFoods: Flaxseeds

I wasn't discrediting the fact that ALA carries significant health benefits.

I was simply making sure it was understood on all parts (I like maintaining the integrity of information) that EPA and DHA are critical for health and ALA is not sufficient when it comes to the obtainment of these things.

In my mind, and I'd like to hear your thoughts on this, the obtainment of sufficient EPA and DHA is more critical to health than those benefits associated with ALA.

Of course it doesn't have to be an either/or proposition... obtaining your fats from oily fish and things such as flax is ideal. But that's a different story.

And let's leave the context of the poster in question. I want to simply discuss unbiased fact here.

Look forward to hearing from you.

All this scientific info goes over my head. Can we simplify?

I've tried flax oil and don't like the flavor at all. Fish oil I won't even try....

In a raw state, the only oils I enjoy are evening primrose, olive, sesame, and some corn (if it's completely unrefined). Other oils must be incorporated into the food so as to be nearly indistinguishable.

I thought I might already eating too much fat, because I use tahini (sesame paste) and various nut butters (cashew, almond, peanut) so often.

And let's not forget there is fat in whole grains and beans - both of which are staples in my diet. And there's a goodly amount of fat in my favorite animal products - salmon, halibut, crab, turkey, etc. And I have an average of 2,000 mg of EPO daily taken as a supplement.

The way I see it, when I start craving chocolate, french fries, chips, etc. - which happens very seldom - that's how I know am not eating enough fat. Sometimes the craving is for olives, and I freely indulge in them. I am also fond of avocados but only eat them when I find them on sale.

What about eggs? I've eaten more eggs lately than I ever did in the past. That means I go through a dozen or so per month. Are eggs a good source of fat? Whenever I have eggs, there is oil involved in the preparation.

Yes, I agree that, in general, EPA and DHA are more critical and beneficial to one's health (if forced to choose). The good thing, as you pointed out, is that most of us don't have to choose. We can incorporate all three (EPA, DHA, and ALA) and get more well-rounded benefits. I just want to make the point that ALA does provide significant health benefits, which is especially helpful for vegetarians/vegans who cannot rely on fish oils.

Thanks for the discussion!

Now your singing a tune I can listen to.

I look forward to more discussions, it's nice to have you around.

Jane,

I think we've lost sight of your original question (sorry!). Let's recap: You are only consuming, on average, close to 1000 cals/day. I suggested you consume more cals. in order to keep your metabolism fired up. You replied that you can't eat any more food, so I then suggested choosing more calorically dense foods and explained that since fat is the richest source of cals in our diet, they would be an easy way to add cals.

From your previous message, it sounds as if you are incorporating some good fats into your diet already. I'm really not sure why you're having difficulty meeting your calorie needs, so here's a tool that may help you evaluate your diet more closely. Below, I've listed each food group and how much you should consume from each one on a daily basis. Try keeping a food record for a few typical days and compare it to the recommended amounts in this chart. That will give you a good idea of what foods you may need more or less of. It's possible that you are filling up on low-calorie bulky foods and, as a result, don't have enough room left for some of the more calorically- dense foods. Shoot for at least the minimums from each group.

Keep in mind that the serving sizes listed are not meant to restrict you, but simply to help you count/evaluate your diet.

Food Group: Grains
Servings Per Day: 5-8
Serving Sizes: 1 slice whole wheat bread, 1 cup dry cereal, 1/2 whole wheat bagel, 1/2 English muffin, small dinner roll or muffin, 1/2 cup cooked cereal, 1/2 cup brown rice, 3 cups popcorn, 1/2 cup whole wheat pasta, 6 soda crackers, 3 graham cracker squares, 1 tortilla

Food Group: Milk
Servings Per Day: 3
Serving Sizes: 1 cup skim or 1% milk, 1 cup low-fat yogurt, 2 slices cheese, 1/3 cup shredded cheese

Food Group: Fruit
Servings Per Day: 3-4
Serving Sizes: 1/2 cup chopped fresh, 1/2 cup canned (light), small piece whole fresh, 1/2 cup berries, 1/2 grapefruit, 16 grapes, 1/4 cup dried, 1/2 cup 100% juice (4 oz.)

Food Group: Vegetables
Servings Per Day: 4-6
Serving Sizes: 1/2 cup cooked, 1/2 cup raw chopped, 6 baby carrots, 1 cup raw leafy, 1/2 cup juice (4 oz.)

Food Group: Meat & Beans
Servings Per Day: 5-6 oz.
Serving Sizes: 1 oz. lean meat, fish, or poultry, 1 oz. cheese, 1/4 cup low-fat cottage cheese, 1/4 cup canned tuna or salmon, 1 egg or 1/4 cup egg substitute, 1/4 cup beans, 1/2 oz. nuts or seeds, 1 Tbsp peanut butter

Note: The serving sizes listed in the Meat & Beans group are all equivalent to 1 oz. meat/fish/poultry.

Let me know how your diet fares and we can take it from there.