The Importance of EPA and DHA Intake and Choosing the Right Supplement

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To meet the recommended intake of one gram of EPA and DHA per day, for those who don't eat seafood or prefer supplements, it's important to consider the EPA and DHA content of the supplement. Concentrated supplements with higher percentages of EPA and DHA are preferable, as many cheaper fish oils have low percentages of omega-3s. Taking multiple supplements a day may be necessary to reach the desired intake.

Episode #278. If you follow a plant-based diet, chances are you’ve wondered if you’re getting an adequate amount of omega-3. Join me as I sit down with Professor Philip Calder, an international authority in nutritional immunology with over 20 years of research on fatty acids.

Professor Calder helps to cut through the confusion to give you the science-backed breakdown on how these fats impact your health, and how much you should really be consuming. Learn everything you need to know about these essential fats in your diet in this episode.

Specifically, we discuss:

Introduction (00:00)
Philip Calder's Passion for Fatty Acids and His Background (02:00)
Debunking Major Fatty Acid Myths in Academia & Social Media (05:53)
Altering Cell Membrane Health Through Diet (11:14)
Understanding Essential Fats: Why are They Vital? (13:57)
Low Conversion Rates: From ALA to EPA & DHA Explained (18:08)
The Importance of Monitoring Omega 6 Intake (23:31)
The Link Between Omega 6 Fatty Acids and Inflammation (27:28)
Does Dietary Linoleic Acid Impact Arachidonic Acid? (35:23)
The Inflammatory Role of Arachidonic Acid (37:29)
Linoleic Acid & Its Inflammatory Effects (40:41)
Should Western Diet Adopters Reduce Omega 6 Intake? (43:56)
Major Omega 6 Food Sources and Their Alternatives (45:58)
Balancing Omega 3 & Omega 6: Impact on Inflammation (48:57)
Plant-Based EPA & DHA: The Genetic Modification Approach (52:04)
The Health Implications of Replacing Saturated Fat with Linoleic Acid (59:24)
Cardiometabolic Risks of Polyunsaturated Fats (1:03:55)
How Omega 3 & Omega 6 Influence Insulin Resistance (1:07:17)
Polyunsaturated Fats' Effect on Blood Pressure (1:08:31)
The Long-Term Impact of Consuming Polyunsaturated Fats (1:12:05)
EPA & DHA Research Variance: Doses, Types, and Outcomes (1:15:40)
Ideal Omega 3 Levels for General Health (1:21:51)
Benefits of Plant-Based EPA & DHA Supplements (1:27:55)
Concerns with Low ALA Levels (1:30:17)
Absorption Efficiency of EPA & DHA Supplements (1:32:34)
The Science Behind Omega 3 Testing (1:34:28)
Algae Oil vs Fish Oil: Which is Superior? (1:36:36)
DPA Supplementation and Its Benefits (1:38:33)
Does DHA & EPA Supplementation Impact Cholesterol Levels? (1:40:34)
Potential Side Effects of DHA & EPA Supplements (1:42:03)
Conclusion (1:45:44)

Learn more about Professor Philip Calder and his work at southampton.ac.uk/people/5wzh2r/professor-philip-calder.

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Enjoy, friends.

Simon

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Simon Hill, MSc, BSc (Hons)

Creator of theproof.com and host of The Proof with Simon Hill

Author of The Proof is in the Plants

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