Omega-3s

(Hugh Walter Jennings) #1

Could not find a nutrition sub forum so posting here.

I’ve been logging the nutrient content of my keto friendly meals I’m throwing together and for my lunch today I was going to have two 3.5 oz cans of kippers (herring) along with two tablespoons of soaked chia seeds. When I finish totaling all the nutrients I realized I was looking at over 7 g of omega-3s. So I did a search and see that about 5 grams per day is the recommended max. Cutting 1 tablespoon of the Chia puts it at 5.06 grams. For my first meal today I had a serving of edamame pasta which has omega-3s as well.

I’ve also begin taking nattokinase 4000 FU twice per day.

So I suppose I should watch my omega 3’s intake to avoid bleeding.

Looking like I’ve got a lot of homework left to do, not only preventing nutrient deficiencies but excessive intake as well.

Anyone here tracking their omega-6/Omega-3 ratio and have any advice as it relates to Keto ?

(Bob M) #2

I haven’t really been tracking, but both of the ones I took were “bad”:

November 2020:

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August 2022:

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It probably doesn’t help that I don’t like fish and can’t afford grass-fed and finished beef.

I note that I had these recently:

One measure of inflammation:

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Another measure:

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This was November 2024.

I just got sedimentation rate done again, it was 6. Unfortunately, I accidentally ordered “regular” CRP, and it was “<3”, which is a useless reading. My mistake for not ordering HS-CRP.

Edit: I believe I was taking small amounts of fish oil in November 2024. I stopped taking it a while ago, though. Not sure whether that led to a “higher” sedimentation rate, as these things are pulsatile (they tend to vary quite a bit).

(Hugh Walter Jennings) #3

I’ll have to look those tests up. Never heard of them but thanks for mentioning them.

(B Creighton) #4

I wouldn’t worry too much about the omega 3s from chia or edamame. It is ALA omega 3. Your body will convert only about 20% of that to EPA and less than half of that to DHA, which are the active forms we really need. Women do that conversion a little better than men, so can expect maybe up to 5% more of each than men. Chia is somewhat high in oxalates, which are probably better once soaked, but I also use hemp hearts for this purpose, as I enjoy them more, and they are lower oxalate - they are not as high in ALA, but they are also a great protein source. If you make anything with flax, you will be getting lots of ALA without the oxalates.

#5

Good luck taking enough Omega’s to thin your blood to the point of it mattering. I’ve tried to pull off exactly that as a way to get my mother off blood thinners, you can test your INR which is a clotting clock test. Saying Mega-Dose would be an understatement. I normally take 3g of Omega’s a day, I had it up to 10, then 15g a day and that thing moved like .2!

I don’t bother tracking 6’s. I’m not eating much with them, and my 3’s are high enough that I know I’d overpower them anyway. As far as it relating to keto, it really doesn’t. More of an overall health thing than anything.

(Bob M) #6

Well, I have avoided O6 for many years, yet still have a bad O6/O3 ratio. I think it’s because I eat store-bought pork and chicken, which are fed corn, and have high O6. The other idea is that I’m not eating/taking enough O3.

You can get the test for the O6/O3 ratio here:

If you get the more expensive one, you get a ton of data, like this:

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There’s a table of fatty acids, although they don’t do odd-chain saturated fatty acids (which are supposedly beneficial):

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And I have no idea why my behenic and lignoceric saturated fatty acids are higher then the normal range (on the right).

#7

I eat way more Omega-3 foods than you do (on purpose). Mainly from fatty fish. In addition to that, I take a high dose Omega 3 supplements daily. I also take Nattokinase daily (2000FU).

The Nattokinase has a greater blood thinning effect for me. If I am not using Nattokinase, I can tell the difference (I am a woman & can tell the difference on my period)

I wouldn’t worry about your Omega 3 intake at all, especially since the majority of yours are from plant sources. Plants sources are poor forms of Omega 3 as they do not convert well to Omega 3 DHA & EPA. So, even if your tracker says you had 7g of Omega 3, but those were from plant sources, then realistically that probably successfully converted to like 2g in your body.

I love my Omega 3s though. Changed my life so much for the better.

(Hugh Walter Jennings) #8

I put milled flaxseed in my protein shakes. Mainly for the fiber.

(Hugh Walter Jennings) #9

Thanks everyone for the replies/advice.

I think I’m ok ratio-wise. The only oils I use are organic EVOO, avacado, and a bit of MCT. And fish oil.

I’ll make a list of my staple foods and check the omega 6 content and stop any high in omega 6.

(Bob M) #10

What benefits did you see/experience?

(B Creighton) #11

That’s a good idea. Don’t know if you know, but flax is one of the very highest sources of ALA… and you don’t get any antinutrients like oxalates. Higher in ALA by weight than chia. I’ve used soaked chia as well, but this year I am trying sprouted fenugreek instead as a multiplier of epicatechin from my cacao.