Omega-3s

[Hugh_Walter_Jennings]

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 ?

[ctviggen]

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

November 2020:

August 2022:

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:

Another measure:

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]

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

[scaperdude]

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 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.

[lfod14]

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.