The Health Benefits of Fish Oil

[Music] hello friends welcome to another day of Q&A is joined by a lovely Lucy hi guys Lucy will be asking me one of your questions from Instagram and if you have questions about my answer please comment in the comment section below and I will answer your question there alright the question is by Max David 5:5 - hi max hi do up all this well with you and Lucy during your move I've seen I've seen that you have doubled with this topic on your channel but haven't got fully into it my question is regarding the health

benefits of fish oil especially what our APA and DHA what benefits do they have to the body what factors do you take into account when decided how much a person should have off one over the other how do companies scan people in their production process and lastly an explanation of omega-3 six and nine fats will be greatly appreciated thank you for all the cutting edge content you continue to provide on a daily basis it is so greatly appreciated hopefully one day these DM superstars will understand thank you Thank You Lucy Thank You max for your

question what max is referring to by the way Lucy is that in statistics yeah recently I've been so I receive a lot of dances you know and a lot of the people send me very specific questions that are long very long thanks even though I only have a thousand followers or so on Instagram I receive a lot of questions all in yeah and if I answer all of them it not only does it take me a lot of time but it gets me it gets frustrating for me because I think I have consultations that are

intentionally priced to be so low that anyone can afford it but they send me this long text and and and I feel bad telling them no I don't answer a book a consultation so I usually answer so then I need a rule now I don't answer dance from acceptance from clients or a couple of the original people that used to follow a channel from the beginning too long and honestly it's not respectful if you know the person has a consultation thing and you know other people are by consultations too and it's cheap to get their

answers why are you sending this long text I mean you're providing a lot of free information about Charles I'm sure often they probably ask you a question they already answered oh yeah and they just - that's easy so they're all the videos and I let me do things that's the reason why I made that no DN thing someone sent me at that minute a question which I already I talked about multiple videos he's just someone just started to follow giants like I'll go ask him a question watch the videos for God see we spent so

much time Lucy and I both she sits here with me to give me company and ask questions and but max asked a good question which is you know something I've talked about on and off on the channel fish oil specifically on fatty acids in general I never made a video on it because it's sort of basic information and people have talked about it before but I understand that the viewers were basically 200 or so viewers that regularly watch our informative videos may want my view of this subject and the detailed treatment on it so this

is a good time to do that so let's do that especially for max if max asks only people ask but if my exhaust our last because max is a good guy so beginning first of all fatty acids the difference between us a saturated fat and an unsaturated fat so everybody's scared of saturated fats saturated fats are solid at room temperature so if you cook steak and you leave it on the pan for an hour after you'll come and find that the next to the steak is what whites solid things on your pants exactly and also

you'll find it on the steak if you leave it long enough or if you take a steak and then refrigerate the steak you'll find that it'll even have it on the what but that's not at room temperature at the point is associated fat is solid at room temperature whereas your vegetable oils if you have a corn oil or a canola oil you can leave that in the room it will always stay liquid right so that's the difference between saturated and unsaturated fat now I want to briefly give you guys just an overview of such of

fatty acids in general I want to describe the Norman klas sure how they're described in the literature so you guys can understand them and access it yourself this may be a little bit technical it's gonna last about five minutes just bear with me it'll be helpful so basically fatty acids are described by the number of carbons they have and by the number of [Music] double bonds that they have in that carbon molecule a double bond is a point of unsaturation so a monounsaturated fat has only one double bond in it then they're also described by

where that double bond is according to what's called the enth carbon which is the last carbon in the molecule so for example an Omega Omega 9 fatty acid has a double bond nine carbons from the last and carbon omega-6 has one of its double bonds six from the last carbon and omega-3 has one of its last double bond 3 from the last carbon so that's how that works now how they describe this in the literature is that they have brackets and the first number in the bracket will be the number of carbons then they'll have

a colon then they'll have the number of double bonds then they'll have a colon and then they'll have a n minus a number now in the case of a saturated fat which has no double bonds you won't have this other stuff so for example the most common saturated fat for miracast or not the most common one of the most common sub stearic and poetic are very common so let's talk about palmitic acid palmitic acid when you open the brackets will have 16 the number 16 and 16 carbons in the molecule then it'll have a colon

then I'll have 0 and closed brackets that's all right now if you talk about for example we talked about a monounsaturated fat oleic acid oleic acid which is an Omega Omega 9 if you open the brackets it will have 18 18 carbons then colon then I'll have 1 then I'll have colon and minus 9 so it one double bond the ninth from the last one and it has 18 carbons in general now talking about omega sixes the mother of omega 6 is is linoleic acid linoleic acid has open brackets 18 colon 2 colon and -6

okay so that's linoleic acid now the mother of all omega-3 fats is little linolenic acid it's called alpha linolenic acid the only difference between linoleic and little lennick is an N so little make is for omega-6 little lennick is for omega-3 you open brackets it has a 20 : then it has again two double bonds sorry not 20 it starts with 18 it has 18 to the : 2 double bonds then sorry not 2 3 double bonds so the difference between these the linoleic and linolenic is that linoleic which is the omega-6 has 2 double

bonds linolenic has 3 double bonds and the last double bond is n minus 3 sorry it was a little bit confusing up talking about too many 9 acids in a row but the point is so they interestingly saw oleic acid linoleic acid and linoleic acid which is 6 through 9 6 & 3 all have 18 carbons the difference is the position of the double bond and how many double bonds they have only exactly and there 9 6 & 3 exactly so those are the differences now your body your body your body can transform some of

these molecules using two enzymes what is called the elongate enzyme and one is called the desaturates enzyme crazy transfer in the liver interestingly so the the alumni's enzyme hello the liver does almost everything in the body so the longest enzyme adds carbons to the molecule the desaturates enzyme adds double bonds to the molecule making it more points of unsaturation or desaturation and in the molecule so there are some interesting metabolites of these fatty acids but the rate at which they're metabolized is misunderstood by a lot of people so for example beginning with the omega 6's

linoleic acid which is it important to molecule in the body and you have to understand this is an essential molecule if you do not consume linoleic acid your body cannot produce it but linoleic acid can be metabolized into a very famous molecule very notorious molecule called arachidonic acid how that's done is by adding two carbons so it goes from 18 to 20 and two double bonds so to four exactly so it becomes 24 and -6 and that is arachidonic acid now maybe we can talk later about our academic acid in more detail actually also people

remember it now arachidonic acid is thought to be pro-inflammatory but actually has some anti-inflammatory qualities as well and it is crucial in the body it is all almost all prostaglandins of the body are composed of arachidonic acid and without arachidonic acid the body would have biological problems with it now the amount that they're akkad onic acid is converted from linoleic acid is not that high you for example it seems to be there are some studies that have shown this you can feed people a lot of linoleic acid and their arachidonic acid doesn't change much and

this is because the body has a homeostasis everyone's balls you seems to be a little bit different and they convert a certain amount and in general not much is converted right so it seems to be very much stable now before I go on a little bit further these are omega sixes and he wants to know a little bit about their their value a little lake acid as I said is essential it is beneficial in the body in a similar way that oleic acid Omega 9 is and the main reason is because he all of Europe

everyone's body every cell in the body has a cell membrane every cell the heart cell the neurons and your brains everything as is a cell membrane this cell membrane is made out of fatty acids the the fatty acids that you eat have an effect on the composition of the fatty acids in your cell membranes all your cells but not as much as we would think again the body has a homeostasis that depends on your individual genetic makeup and your biology so some some people can consume for example a lot of monounsaturated fats like a lot

of oleic acid and their cell membrane will start to cook change a lot it will have less saturated fats some of the people can be consuming a lot of it and they still have a very highly saturated fat cell membrane if you consume mostly saturated fats see this is between people I'm saying people are different but within one person the more you consume saturated fats in your diet the more you're gonna have saturated fats in the cell membrane okay what does that do that causes the cell membrane to become rigid meaning you have things inside

your cell membrane that want to communicate with things outside the cell membrane but they can't as well because that's a membrane is rigid so specifically polyunsaturated and monounsaturated fats make that cell membrane less rigid so this is the general health but but but anyway that's the aspect so about oleic acid monounsaturated fats or about linoleic acid omega-6 is the main value is that they're replacing that saturated fat there we don't know of any other molecular value they have in the body we don't know that they do anything else but we do know that they change

that now getting into the interesting topic of omega-3 so remember there was little lay for Omega six now you have alpha linolenic yeah yeah so alpha by the way linen in Greek is flax from like flaxseed so alpha linolenic acid which by the way is found in chia seeds and flax seeds in you know those kind of things that vegans think that they're benefiting a lot from yeah a lot of people like them because what they think is that let me tell you why so alpha linolenic acid which is found in those vegetable forms very

frequently or plant matter forms it is converted again by the same enzymes in the liver that long gates and desaturates enzymes into two interesting metabolites one is called EPA eco sir Penta in Noack acid which I'll explain why in a second the other one is DHA docosahexaenoic acid those are at Wagga trees but they come from alpha linoleic a little lenok acid being converted now what happens in the first step actually yeah in the first step two carbons are added so it goes from 18 to 20 then took are the two double bonds are added

to goes to five and then it's still n minus 3 and that is a cosa which is in grillo in greek it's 20 and Penta which is 5 and Inoue casteth which means fatty acid okay and then that EP can then be converted again by the siena same enzymes it is added two more carbons so it becomes da cosa 222 in Greek and then if they had one exactly 6 which is hexa and then in orgasm so that's DHA and EPA now your liver can convert alpha which is called ala by the way alpha linolenic

acid called ele commonly it can convert ele into these two metabolites but the truth is it doesn't do that very much there are studies that show different numbers so some studies showed two to ten percent some studies show something in a lower number like 1% of alpha linolenic acid converted to DHA and EPA in the body and by the way people used to think that academics talked for like 25 years that DHA could then be converted back retro retro converted to EPA but turns out it doesn't seem to be the case but anyway so studies

show that like 2 to 10 percent and some studies but some sites as low as point 6 point 3 percent of ala is converted yeah so vegans will go and eat a lot of flaxseed and if they think that they're gonna get EPA and DHA now the reality is why do we get this from fish epa and DHA because the epa and DHA are found mostly in algae and the algae have epa and DHA so set the fish eat the algae and then we get the epa and DHA from the algae right so that's now

why are people very interested in epa and DHA well I'll get into that in a bit but let me let me talk a little bit more about cell membranes so basically you guys have to understand that your body has cell membranes the more saturated you may you may have so let me give some specific numbers on average Americans have about 4 percent of their cell membrane from epa and DHA ok 4 percent some people will have people have had up to 20% some people have 16 percent okay that's a very high number most people who

supplement with epa and DHA end up somewhere around 7 to 12 percent the people think that 8 to 12 percent is ideal some people in the US have as low as 2% EPA MDG now the average American consumes about 150 grams of epa and DHA unless they supplement directly with it so even people eat fish 150 milligrams milligrams so not grams milligrams with those people keep in mind how many grams five people eat hundreds sometimes a lot of mostly saturated in fact well some monounsaturated some other ones but I'm talking about EP NDSU specifically we're

gonna get into why specifically let's talk about it now in fact so why are people interested in EPM DJ well I have to give you a little bit of history so what was recognized you know maybe in the 70s or 60s was that well by that time people had realized that saturated fat seems to be correlated to heart disease they didn't understand the mechanisms why but they seem to think that the more people eat safe saturated fat the more heart disease they got so there was a exactly which unfortunately then they start eating a lot

of sugar which caused a lot of other problems but what they did notice was this and there's the studies showed this if you replace saturated fat in a diet with vegetable oil which is unsaturated mm-hmm right which now people are scared of vegetable oil but if you replace it with vegetable their cholesterol total cholesterol would go down oh so that was consistently shown now what was interesting is that basically the interest in fish oil began with a paper by Dyer Burke in the late 1970s and by 1985 there was a bunch of papers in fact

I think it was the New England Journal of Medicine had three papers in one issue back-to-back on fish oil that really shocked the world and people start getting really excited about fish oil now Dyer Burke's paper was about the Inuit which were called Eskimos back then now then they were called Eskimos now they're called they knew it I'm not sure why they're offended but I don't know maybe they are their name for themselves is Inuit I I don't know anything about them really too much but I do have an article on my blog about the

Inuit which describes the subject I'm talking about right now so originally Dyer Berg and these people came across these anyway people these anyway people don't eat plants they were only there living in you know architects sort of regions so all they were able to eat was basically fat and some meat mostly fat most of their diet was saturated fat whale blubber and all kinds of you know a lot of fat but they they didn't seem to seem to get heart disease they thought that turns out not to be true and that's what my article is

about one of my early blog post is about this topic they actually don't have better cardiovascular health that much they have a lot of aneurysms there there's no evidence of this people thought that they didn't get atherosclerosis but actually there's a forceful post-mortem analysis of a bunch of anyone's from even from those times that show advanced atherosclerosis but at that time the important thing is people thought these guys eating a lot of saturated fat but they're not getting heart disease and they don't and for some reason they thought they don't have a those courses so

what is the reason and they noticed these people eating a lot of fish in fact they knew at that time waiting about six to seven grams of fish oil a day of EPA and and DHA not official of EPA NDG so that's a lot okay the average American remember taking 150 milligrams so this is a huge difference so they thought it must be the official so they started with a study in fact forgetting the author's name this innate first name is William I'll probably cite him here but they came up with a study originally that

actually what it did was it replaced the saturated fat completely in the human diet it was a metabolic word study which means you you you really study changed me was that completely and study them in detail these are the best kind of nutrition studies and they removed the saturated fat completely made them eat fish and made them actually drink fish oil tons of it tons of it I don't even remember how much they were getting but grams and grams and grams of grams what happened was interesting they're sad their total cost roll reduced just like

with the vegetable oil but their triglycerides reduced also which is the fats in the blood triglycerides when you check your lipids your LDL cholesterol HDL you also see your triglycerides so this was the first time this had ever been seen they had never seen triglycerides lowered by anything at that point so they were very surprised by any new nutritional supplement so that initial study caused this huge growth and there were a lot of papers saying that fish oil reduces cholesterol and it reduces triglycerides so fish oil became a heart healthy oil and something that people

need to take because even though alpha-linolenic acid is what is essential it doesn't get converted that much what they realized and they need to supplement epa and DHA to get this total cost for Lori element and the triglyceride lowering element but this turned out also not to be completely true later studies showed that if they didn't replace all the saturated fat in the diet and if they actually because by the time supplements came out they started they did studies with supplements now when they supplemented the people with a high amount of fish oil they actually

found that cholesterol didn't go down triglycerides went down but cholesterol sometimes went up specifically HDL went up and LDL went up as well more density lipoprotein particles not just not just he was still consuming saturated fat no it turns out to be it turns out to be see the reduction in saturated fat was lowering the cholesterol and what was actually raising the cost role was that was the issue was the DHA in the fish oil specifically the DHA it seems to be that in people with usually higher triglycerides very large doses of DHA can raise

not only HDL but LDL particle count and LDL particle size so size is a good thing that's raising but the count is raising also so the LDL see that the orchestral parameter that you guys could get in your blood work was higher and so this big soak this was unfortunate because in the supplement industry the fish oil guys were claiming on the bottle lower costs for Loring they had to remove this and it was the whole thing but still it lower triglycerides which was interesting so no I give I'll give you like I don't know

how to structure this because there's a lot to talk about with fish oil let's talk about the benefits now what do we know about fish oil so we know that we are thinking about instructions we know that EPA and DHA both of them first of all they both make cell membranes more flexible more than anything else okay so they make cell membranes more flexible and so in that way they have an effect on for on a lot of biological functions they affect gene gene transcription like a thousand forty genes get affected transcribed when you consume

EPMD Chi because there's a lot of change in the biology for example with the LDL receptors your LDL receptor pulls out LDL from the blood if you are held if your cell membrane is more flexible the LDL receptor can potentially pull out more LDL particles from the blood the weird thing is when you take DHA even though DHT seems to make it make it more flexible it seems to make the LDL part of the LDL receptor less efficient so the way it's raising the LDL count does not seem to be by producing more LDL but

by by pulling out less anyway they have other values too so for example EPA is known as the protectant or the Sonoran sorry Nolan is a resultant molecule which means it resolves inflammation revolves results inflammatory cytokines and things in the body so it lowers the official in general they Lord tumour necrosis factor-alpha il-1 beta all these inflammatory cytokines that we talk so much about on the channel now DHA is also does a similar thing but the what it's called is a protectant it protects the body a little bit from inflammatory cytokines EPA generally both of

them do this but EPA particulars heart rates and increases heart rate variability which is a good thing so you judge the heart health by the amount that it can go up and down how far the ranges so it does that as well what else do they do like I said they change genes from gene transcription they have value on depression interestingly so so this is in a lot of this another mistake people misunderstand so people think that the brain has a lot of what the brain does have a lot of DHA 20 to 30% of

the lipids in the brain are DHA so because P because the brain has a lot of DHA people have ideas she must be a particularly important for the brain this may be true but it's not that logic does not make sense so we do have evidence for example that in especially in for pregnancy when mothers consumed higher amounts of DHA number one they give they have less early deliveries they have higher birth weights of the children the children have better hand-eye coordination the children have a better problem solving skills when there have been better hand-eye

coordination well they're very young they have less inflammatory diseases less asthma less eczema skin autoimmune disease and some other stuff as well so there's a lot of benefit for children it seems but studies on adults for example on depression they give them DHE they haven't panned out doesn't affect depression EPA on the other hand which remember has that resolve and aspect inflammatory cytokines does seem to reduce depression sorry guys our camera just shut because of battery issues we need to figure this thing out anyway what was I talking about last oh yeah the depression stuff

so basically even though there's a lot of DHT in the brain and it seems to affect pregnancy and all this stuff the depression studies have shown that DHA supplementation has not lowered depressive markers and people but EPA hats it seems to be because of these resolve with molecules that affect the inflammation as I've mentioned before on the channel inflammatory cytokines directly cause depression and there are a result of depression as well now also there's a little bit about the brain just briefly Alzheimer's disease patients have lower levels of EPA and DHA on average and it

seems to be for example there are rodent studies in which DHA supplementation reduces amyloid plaque development in the brain by about 40 percent so it's but this is rodent studies so it may have an effect there there is some scan trees research evidence showing that improvement and insulin sensitivity as well for people so it could potentially be helpful for the metabolic syndrome but generally the health effects of fish oil are about the cell membranes genes gene transcription and triglycerides so I think there may be an effect on the brain but you know except the inflammation

except the raising of the LDL is very own other like bad or side effects no no that's the mean that's the mean side well let me mention something that is the main side effect but there are people on YouTube who annoy me that make videos saying that polyunsaturated fats including epa and DHA are dangerous why do they say they're dangerous because they say that those molecules are less stable in the body and they are more likely to to be transformed into basically they think that these molecules can become dangerous and saturated fats are more stable

molecules they can't be transformed as much and changed into something that can be dangerous there is a wire this is this seems laughable to me is because this is really conjecture this is really saying like it's but it's biologically true that this is possible but we have no evidence of it this is not like people who have taken off it's been long enough now people have been taking a lot of polyunsaturated fats people have you been using vegetable oils in high amounts but this mostly regards I suppose the officials taken and lower doses so they

don't care as much about that but those people will still warn you don't take you know over a gram of fish oil or don't take over 300 milligrams you don't need that for your body you know but when we're trying to do is maximize the amount of polyunsaturated fat in that cell membrane so that the cell membrane is more fluid they think that this is gonna make it more dangerous in our body because this body of saturated fats can be turned into basically dangerous molecules that can harm cellular function and stuff like that all conjecture

I think the reason why they do this is because when you're in especially nutrition you want to distinguish yourself everybody's talking about the same stuff so you have to come up with something that is unique so you know so you have to add the best way to make yourself known in this world and nutrition is to say something contrary you create some crazy diet like crazy night but that usually doesn't work with a legitimate nutritionist that works for like people you know I don't anemias but people ridiculous people but for the really the people who

have PhDs in nutrition which is a ridiculous subject to don't a PhD in but people who have those PhDs to distinguish themselves they want to do something contrarian and they want to stand out a little bit and it's hard to stand out because you know those people they don't read interesting things they don't have new ideas they don't talk about like we do like we talked about EP or last week this week we talked about injectable calling they don't have interesting ideas so they want to separate themselves in some kind of way and so they

come up with this is my belief there's just my belief but there's no way they can prove what they say there is no observation or experimental studies to show that what they're saying is true that there is a net negative outcome of eating polyunsaturated fats what they say is molecular Li it's possible that these polyunsaturated and so I won't get into too much detail there the point is reduction of inflammation is what we see I'm repeating myself again but just so you guys know reduction of inflammation reduction triglycerides potentially impacts on the brain changes in

gene transcription those are the main things that now there are some interesting so I want you guys to know we're talking now let's talk about that the actual form let's talk about prescription forms of fish oil and then talk about supplemental forms there are prescription forms the first one that was well known is called bhava or Lovisa it had 85% EPA and 15% DHA is still available now it was studied in an s in a study with I think people that were already taking statins but I'm not completely sure see this is one problem with

this subject it's hard to study the effect of fish oil on on outcomes of cardiovascular events because like all other things in cardiovascular disease it's unethical to take people that have cardiovascular disease and not give them status because statins work so well if you don't give it to them you're you're making them live shorter lives for sure so all of the an statins are so powerful that when you do these studies the person is already taking statins and you add a little bit of something weak to it you don't see the difference statistically it's not

visible and especially in outcomes you're trying to see outcome evidence you can you can lower LDL you can lower other things but see a difference in heart attacks it's hard to tell with a statin there nonetheless Lavasa got approved by the FDA because it did show an impact it had 85 percent EP 15% DHA why does it have less DHA because the EP the DHE seems to be potentially raising the LDL so this is why they were doing that it was approved studied in about four four thousand patients or so had good impacts and that

was that the interesting thing is when that was happening the Japanese had their own side to this the Japanese were thinking that II that epi in particular is the most important thing so they were producing pharmaceutical versions I forgot the name of their brand I think it may be it's called a Padilha or something like that with only EPA now a company in the US recently actually it's not it I don't think it's American company but recently in the u.s. they produced an EPA version only EP fish world prescription called vas SEPA which I have

a prescription for now vas SEPA is 100% p bi they both Lavasa and Bossip are one gram capsules that's one of the advantages of them go for other products most other products that maximum you find is 500 milligrams and one in one tablet not capsule these are one gram so it's easier to take a lot by then both of them the prescription the guidelines are to take four grams a day just it's quite a bit remember the American is taking 150 milligrams so a 4 grams day anyway that vas SEPA was studied in a very

interesting trial called reduce it it's actually an acronym a lot of these trials are acronyms and that sound cool so it's capital letters reduce - it the reduce it trial had I believe 8,000 people in it to qualify for this trial you have to be have high triglycerides between 200 and 500 but have your but you have to be on statins and have LDL under control so the LDL was around 70 and these people this robada have a history of either cardiac events or like diet type 2 diabetes some other factor they studied them I

think for a period of 4 to 5 years this short that Veselka reduced cardiac events by 25% and reduced track with o and with a small reduction in triglycerides which is very interesting because it showed that the reduction in the triglycerides was not the causal factor of the EPA reducing cardiac events so this showed that EPA can reduce heart attacks and people Actress even on statins they were all one statins 8,000 people and it's still 25% they were taking four grams and he only EP so this had a huge impact so then it should really

really solidify sure that kardea that this affects actual outcomes heart attacks even if you're taking mega strong statins these are not the standard that I take sometimes level oh these are the big statins and people would that already have 70 LDL cholesterol so amazing cholesterol so anyway this is basically the background there and those are the two prescription options Levesque Orvis mm now both of them are actually ethyl ester versions now I'll talk about the supplements now he asked how do people trick people in the supplements stuff like that and this is basically the issue

and this again comes a bit of controversy with the people on YouTube so specifically this is gonna be a little bit controversial Ronda Patrick so so this out how they are developed so what happens is the fish oils are taken from fish the actual fish oil only has about 30% EPA and DHA it has other kinds of fats in it so to make the Supplemental version they use affirmative molecular distilling they have to basically purify the fish oil from the other fatty acids get rid of mercury get rid of some other things and in the

process originally the fish oil is it was called triglyceride form which it means it has three fatty acids with a glycerol backbone they take this control backbone and replace it with an ethanol backrub backbone that's what's called so that's triglyceride form or ethyl ester form okay so that with the ethanol background backbone they finish purifying it and most supplement companies then just sell you that which is the same for Lavasa and bicep they sell you that some supplement companies will then remove the ethanol backbone and add back the control backbone to sell it to you

and try to strive for why did they do that because triglyceride form is better absorbed by the by the body it basically has a higher absorption rate so you'll get more EPA in your red blood cell membrane which by the way we test there's a test called Omega quant by one of the leading researchers on this subject William something it's the same guy that I mentioned these papers earlier Omega quant will test for you how much EPA and DHA you have in your red blood cell membrane your overall your cell membranes in the body have

the fatty acids the red blood cell membrane is easily accessible for through your blood and it seems to correlate very well with the heart membranes with the muscle membranes with the intestine membranes with the liver membranes but not with the brain membranes so the brain is a little bit different but anyway so if you take a triglyceride form you'll end up with more for example EPA in your red blood cell membrane then if you take an ethyl ester form okay so that's and how much you know by significant amount but it'll also be more expensive

the triglyceride form one they have to really put it in triglyceride form will always be more expensive now Rhonda Patrick has popularized this krill oil krill oil is cruel is something like a shrimp kind of thing she popularized it and people have told me this is why I'm not talking about this because people have commented on my Instagram other places that krill oil is super if you should use krill oil crude oil does not have triglyceride form or a salsa form it is phospholipid form phospholipid form is is absorbed like a 60% like if you

take a hundred percent so if you take 10 grams of triglyceride form you can get the same amount from six grams of crude oil because of the EPA in krill oil because of the phospholipid form what they don't tell you the very obvious thing is krill oil is very expensive and has very little EPA in it you're not going to get grams without spending thousands of dollars it's a lot of money so it doesn't really matter even if it has a higher absorption rate even though 60% compared to much less you're not talking about a

little bit less it's so much less EPA sure it's absorbed a little bit more but we're talking about orders of magnitude difference you can't afford that then they say no it has it may be transported to the brain a little bit easier maybe but you have so much less so doesn't really matter anyway and then the other thing about it is they say oh it has this damn antioxidant Jeri brainer mentioned just to mean the first jarrett brain of interview we're doing another Jerry Brandon discussion soon Jerry Brown am I really respect and he's a

wonderful guy he likes this antioxidant called STX Aztecs Anthon something like that I don't know how to pronounce words that I have an X in the middle of it what is X why don't they use KN s makes more sense anyway astaxanthin something like that this is what gives flamingos their pink color shrimp their pink color so this is an antioxidant it certainly is an antioxidant but how much it studied is very little I have tried my best because I've thought of taking it before in fact I have it and I have taken it many

times but there's no evidence to take it there's like three studies showing barely anything in animals barely any evidence there's I mean before you take this you take hundreds of other antioxidants so they say oh that is in crude oil so it has that and it tries to across the bottom but this is all just marketing people want to distinguish themselves they want to say oh I have something new that you've never seen before so that's why they bring this crude oil ah this is special it gets absorbed way better well if I'm taking one-tenth

the amount what does it matter right and it's still costing me more even to take 1/10 right so that does it in my opinion guys krill oil is is BS just ignore that it's a waste of your time and what you should be doing well let's get into what you should be doing so we talked about everything now basically we talked about the way the supplements found we talked about the pharmaceuticals which are ethyl ester even the pharmaceutical companies are not putting it even - in triglycerides form and we talked about the health value of

these things we talked about their history and so what does this leave us with now oh he said he asked me a specific question how do you decide how much DHA and EPA someone should have ideally you want to have twelve percent or more in my opinion of the fatty acids in your red blood cell membrane be from epa and DHA now some people convert more epa into DHA than other people so by by checking your and max notes as well by checking your red blood cell membrane then for example you only take EP you

check the red blood cell membrane it takes about four months for your red blood Simon red blood cell to regenerate that you have new red blood cells and four months later you check it again okay now you know how much EPA affected you and you have you know your DHA now you add in d you you know how much you convert it then you add in DHA you see how much it gets then you decide what you want to do you want the H in there you want he PA in there with it but the

problem is list the reason why sometimes I have clients I advise them not to take the issue directly is because DHA will raise their LDL particle count in a lot of people so if you if you can avoid taking DHA and just the EPA you get no risk basically EPA doesn't have risk DHA has some risk now does that risks outweigh the benefits I don't think so it still may be even if it raises your LDL and HDL it still may be fun because there's so many other benefits in my opinion I would rather take

a tiny amount of a statin like a liver Lou tiny like 0.5 of a gram of liver lordy and take as much DHA as I want because DHT is very beneficial so but when you take these things as as you guys have heard from the best happen and Lavasa or whatever it's called the two pharmaceutical trials they were using four grams a day that's where the benefits come for you guys that are taking 150 or 300 milligrams a day or whatever that's for the essential amount just to make sure you have an essential amount but

again it's the helpful in oleic that's essential the ala not the EPA EP because you can convert them technically they're not essential but so I don't even want those people nutritional people that say oh it's dangerous just take 200 to get the essential it's not essential anyway so you're using this as a drug if you want to use this as a drug you need grams of it you know the promise is costly so if you want to be cheaper the most cost effective way is to get the ethyl ester form and to get as much

of it as you can as you can afford so there's um you know I think I yeah you guys can ask you but this but you could go on Amazon you'll find there are only only a couple of brands that have only EPA ethyl ester well there's no triglyceride so if you want UPA you have to use a sauce anyway but you'll find a couple of brands only they have usually 500 milligrams in a tablet you can take a bunch of those and there's I think one brand that has only DHA but generally what I

do is I take a bunch of EPA and then I take a triglyceride form of EP and in one in one pill and then so I take and I try to get between four and six grams a day of of the total now if you're stingy there's gonna be hard for you because it's very costly this is other than probiotics this is the most costly supplement I think so it really affects you anyway it has a huge impact on your inflammation levels it will lower your triglycerides it impacts the biology of your body your gene

transcription it's all worth doing and I hope this video was helpful for you guys I tried to explain it really from the top to the bottom you know about linoleic acid you know about Oleg oleic as the 9 you know about Little League which is the six you know about alpha linolenic which is the three you know about arachidonic acid which I didn't go into too much detail but there are academic acid basically became notorious because like three or so researchers were popularizing this idea that it's very dangerous for inflammatory and so on it is

necessary in the body but the thing is it doesn't change much if you consume linoleic acid a lot it won't change much in your body anyway so it's not really something to be too worried about well one thing I didn't mention at the end so I gave you an overview of everything the last thing I want to mention is what is this thing about ratios so originally there was a ratio called the P to s ratio which is the polyunsaturated fat to the saturated fat ratio now that ratio makes a little bit of sense because

you're really trying to look at the red blood cell membrane and see how much saturated fat there is there that makes sense the problem with the ratios generally is that they don't account for how much you have they just account for the ratio so that's one problem now and then later what came out is the Omega 3 to 6 ratio now this makes sense in only one way the Omega 3s and 6s compete for the same desaturation along these enzymes in the liver so that means that when your liver if it's converting it converts very

little of the linoleic acid to arachidonic and very little of the and I think there's also another metabolite that we don't really understand that after arachidonic but it also converts the Ala into EPA and DHA it is competing for the same enzyme pool so technically if you have more omega-6 you may have less ability to convert does that really matter since you're only converting really like the average of the studies is like 2% does it really matter no it doesn't really matter so what is that about the ratio then well we know Omega 6 is

still lower cholesterol compared to saturated fact when you replace that we're gonna that died with omega sixes in lowers cholesterol so is omega 6 back for you is and then the other thing was there a katana Cassity one thing collectors it but it doesn't convert that much to arachidonic acid linoleic acid so a mega 6 is not bad for you right Omega 9 is not bad for you that they're not bad for you there's no reason to have a ratio it's don't make it 3 that you want and in particular it's not a migit so

we do know that le has some health benefits but we don't really know why we don't know molecular Li what it's doing exactly it has some it's been shown people we eat more early in general have better cardiovascular health but not much is converted TP nd she we what we know about is the e P and H that is the cool that is what you guys want so that's the end of my talk I gotta shut up now something I've been talking too long but I hope you guys have been asking for this video this

is a detailed video if you have questions ask down below and I don't think you can have because I talked about everything but this is everything so what's your great day and thank you for watching see you later [Music]