My friend Lois fractured her spine…twice… riding horses in competitions. For six years, she lived in pain taking anti-inflammatory medication.
Then she discovered Omega-3’s.
As a reader of this newsletter, you know I’m an avid Omega-3 fan. A high intake of these “wonder molecules” is linked with reduced rates of depression, cardiovascular disease, behavioral, attention problems and disorders, and countless other diseases.
But what many people don’t realize is Omega-3’s relieve pain.
Big time.
And that’s what Lois discovered.
A lifelong equestrian, she broke a total of 8 bones in the course of competing for 40 years. Visits to neurosurgeons, orthopedists, and various other doctors brought no relief and this statement, “You are aging, and these are just old injuries haunting you.”
Aging at 48? Hardly.
But when she began taking the right dose of Omega-3’s, pain from those injuries literally disappeared within 30 days.
Why? Because pain is always accompanied by inflammation, and Omega-3’s are among the most anti-inflammatory compounds on the planet.
Why is this such a well-kept secret? Simple.
Because most people don’t take enough of this miraculous supplement to get the effect Lois got.
Fish oil contains two important fatty acids- EPA and DHA. Those fatty acids are like the gold nuggets in a prospector tin—the rest is sand. When you take fish oil, you have to look for the amount of EPA and DHA that’s contained in the capsule or oil. That’s what you care about- the rest isn’t important.
Don’t be fooled by labels that say “1,000 milligrams of Omega-3…” check the label for “fillers.” You only care about the milligrams of EPA and DHA.
Even taking one or two grams of EPA and DHA can be a boon to your health, but if you really want the serious anti-inflammatory benefits (such as pain reduction) they offer, you need a lot more.
That’s why I’m such a big fan of the oil itself. (I take two tablespoons a day, every single day.)
The liquid formulas allow you to get so much more bang for your buck. The only drawback has been that many people just don’t like the taste of fish oil.
Which is why “Omega Swirl” is such an incredible product.
If you’ve put off taking fish oil either because you can’t stand the taste, don’t like to take capsules, or if you have kids who won’t do either, this new product is the answer to your prayers.
I’m not kidding. It’s really that good. I haven’t made up my mind yet whether it tastes more like lemon frosting or lemon pudding, but one thing it does not taste like in any manner shape or form is fish oil!
In the short time it’s been on the market, Omega Swirl has won four major awards:
# Best Product of the Year- Vitamin Retailer magazine
# Best New Product of the Year- Better Nutrition magazine
# Natural Choice Award- Whole Foods magazine
#1 Rated Health Food Store Brand- Consumer Lab
Two teaspoons of Omega Swirl gives you 365 mg each of EPA and DHA, and if you take a tablespoon, you get 485 of each. Two tablespoons- which goes down really smoothly- and you’re up to almost a gram of each of these critically important, anti-inflammatory fatty acids.
That can make a lot of difference when it comes to pain, not to mention brain health and heart health.
Of course, Omega Swirl- great as it is- isn’t the only way to get high dose, high quality fish oil.
If you prefer capsules there’s Barlean’s Ultra EPA-DHA double potency fish oil, pharmaceutical grade, molecularly distilled and even higher potency than the swirl- you get a whopping 783 mg of EPA and 400 mg of DHA per two soft gel servings; double that and you’re getting more than 2 grams of what are arguably the most fatty acids on the planet.
{ 41 comments… read them below or add one }
Hi jb,
Great blurb here about Omega-3s!
I wanted to know what the “right” amount is…or better yet, how to find it on myself and my clients. I’m well aware of increased dosages being extremely effective, but what does increased mean, and how can it be scaled to the individual? 15 grams for the elite athlete and only 6-8 for the sedentary individual?
Any help would be amazing!
thanks!
Hi! Jake, you must be a Charles Poliquin fan! He’s the only one i know recommending 15 grams a day- which, although it certainly couldn’t hurt you, seems excessive to me, and at very least should be balanced with SOME “good” omega-6 like GLA (from evening primrose).
As far as the “right” amount it’s like the “right” amount of training- depends on what you’re training for. For general overall health and protection some research suggests even 1/2 a gram a day is good, but i think that’s WAY too conservative- i like 1-2 grams a day for general person, 2-4 for anything like inflammation.
warmly
jb
wow, that is an awful lot! You must be a Charles Poliquin student! I’m happy if i can get “regular” folks to take a couple grams a day, which i think is fine for most people. Maybe 3. More couldn’t hurt, but is probably overkill for most. Remember, you dose only on the EPA-DHA component, so these “1200 mg of fish oil” caps are deceptive- read the label and see how much EPA and DHA is in that 1200mg; that’s the only thing that counts.
warmly
jb
Dr. Johnny – LOVE you, new site is the bomb and more appealing! Just a quick note – when it comes to fish oil, there is nothing “pharmaceutical grade” that can be applied to fish oil as you have done with Barleens. I too have watched their claim in this regard closely in their advertising. It really is misleading. We of course can make this claim with vitamins, but not the fish oils.
Make it a Thriving Day,
Sharon Smith
President, Thrive Nutrition
678-467-7304
you are probably right, technically. I believe Barlean’s uses this term to indicate that it is the highest possible grade and has passed every conceivable test for purity and accuracy of description of ingredients (EPA and DHA content). One could say “pharmaceutical grade” in this regard is a bit of poetic license, but the spirit and larger truth of what they’re claiming are sincere.
warmly
jb
Perfect response Johnny. Love all that you do. Have loaned your book (healthiest rescipes…) to friends to encourage healthful eating and cooking. And have sent one this Xmas as a present which got rave reviews for content and a beautiful production. You are an inspiration. Following you closely!
. Sharon
many many thanks sharon for your kind remarks
jb
My husband has been complaining of a sore elbow. I’m a massage therapist and between myself and a chiropractor we believe the problem is inflammation from over-use (weight training). My work has offered some relief. I am going to try omega-3 and see what happens.
Good. Just make sure to take enough- i really would recommend 2-3 grams. I’ve seen this happen with MSM. People say “it doesn’t work” and when you ask them, they’re taking one or two 500 mg caps. When I was in practice, I’d have people with inflammation and pain take the powdered kind, 8-10 GRAMS in one drink. Phenomenal results. Same thing with omega-3′s
warmly
jb
The Omega Swirl Lemon is delicious. My 11 year old son takes it morning and night. He loves the taste. He would probably take the whole bottle at once if I would let him. I take it, too. It is very delicious and does NOT taste like fish oil. Easy to get the doses you need without having to swallow a lot of big pills.
it is perfect for kids! thanks for sharing!
warmly
jb
Hello there. I knew you a long time ago when you were working with Oz Garcia for Equinox in NYC. I have since moved to Scottsdale, Arizona and have 2 young children. I hold a Master of Science in Nutrition and a Bachelor of Science in Exercise. I love your posts, emails, interviews, insights, advice and your whole philosophy. I am inspired by you to start helping people again.
Thank you so much,
Phyllis Roberts
Thank you Phyllis for those very kind words! Nothing could make me happier!
warmly
jb
Jonny,
In general terms, I am (like yourself) positive about Nutrition and nutritionists, but we are all learning as we go along and I know that there is hardly a nutritionist in the world who I cannot leave speechless, when I ask them to explain how David Blaine lived in a glass box for 44 days on nothing but water, and then casually walked out – made a little speech and went home.
Why did he not collapse and die from malnutrition ?
Think about this.
A female does not need to drink milk in order to produce mother’s milk.
Just because a lot of things are found in our bodies – does not mean that we have to take similar substances in our diets.
The body has numorous glands which make needed hormones and acids etc.
At this point of time – I have had nothing to eat for 8 days and I won’t eat again for another 6 days.
Do I feel hungry or weak or lack vitality ?
No – a little bored perhaps, but I am living normally and go for a run every couple of days. I am drinking a fair amount of water each day .
But after 14 days I will be looking exactly like my photos on my website.
I was not over weight a week ago – but after 14 days I will have lost 14 pounds and I will be back to what is pretty much my perfect weight.
Most people who try fasting for the first time feel like they have the flu, but it is only that they are ridding their body of a lot of accumulated waste
( as for instance hardening of the Arteries is just accumulated waste matter or accumulated muccous as some people call it) It is important to end a fast with say several oranges or other fruit to clear the stomach of a lot of waste matter which has entered the stomach etc from the bloodstream during the fasting period.
Whatever,people are always surprised at how youthful I look and it is mostly these periods when I don’t eat – that is responsible for my youthful appearence.
I have an open mind about most things and It may be that at some point I will agree with you that say for instance fish oil supplements are worth including in my food intake, but at this point I am not sure.
There is an Italian Cancer specialist / oncologist who has successfully treated Cancer patients for 20 years, who believes that Candida is the beginning of Cancer.
Candida needs a lot of the wrong foods in order to thrive and spread throughout the Body.
When a person stops eating for a while – Candida is stopped in its tracks.
Religious people who have regularly fasted (not eaten food for some time) tend to report to having enhanced mental capacities.
Not only are toxins and impurities being removed from the body and brain (via the bloodstream) but Candida which is in all of our bodies is in retreat as well.
So, here is the webpage about David Blaine again and I wonder if you can explain why he did not collapse and die through malnutrition ?
http://www.jimbernard.org/gpage31.html
Somehow I suspect that you will pass on that question – ha ha
Jim
http://www.jimbernard.org
Why did he not collapse and die from malnutrition ?
Think about this.
A female does not need to drink milk in order to produce mother’s milk.
Just because a lot of things are found in our bodies – does not mean that we have to take similar substances in our diets.
The body has numorous glands which make needed hormones and acids etc.
At this point of time – I have had nothing to eat for 8 days and I won’t eat again for another 6 days.
Do I feel hungry or weak or lack vitality ?
No – a little bored perhaps, but I am living normally and go for a run every couple of days.
But after 14 days I will be looking exactly like my photos on my website.
I was not over weight a week ago – but after 14 days I will have lost 14 pounds and I will be back to what is pretty much my perfect weight.
I have an open mind about most things and It may be that at some point I will agree with you that say for instance fish oil supplements are worth including in my food intake, but at this point I am not sure.
There is an Italian cancer specialist / oncologist who has successfully treated cancer patients for 20 years, who believes that Candida is the beginning of cancer.
Candida needs a lot of the wrong foods in order to thrive and spread throughout the Body.
When a person stops eating for a while – Candida is stopped in its tracks.
Religious people who have regularly fasted (not eaten food for some time) tend to have enhanced mental capacities.
Not only are toxins and impurities being removed from the body and brain (via the bloodstream) but Candida which is in all of our bodies is in retreat as well.
So, here is the webpage about David Blaine again and I wonder if you can explain why he did not collapse and die through malnutrition ?
Somehow I suspect that you will pass on that question – ha ha
Well, Jim, I sincerely hate to be the one to tell you this- but when i lived in NY I was very good friends with David Blaine’s trainer… and i also know what I’m about to tell you from other sources..l.
it’s a trick Jim. It’s a very elaborate visual illusion, much like the woman who gets sawed in half in Vegas.
warmly
jb
i didn’t pass on it at all- i answered in more depth elsewhere where you asked it.
As I told you- I knew David Blaine’s trainer very well and was privy to much “inside” info–
sorry to inform you, Jim, that it was a trick. A very skillful, masterful visual illusion much like the woman being sawed in half in vegas. One of my tennis partners is a professional magician and he confirmed this for me as well. That’s why Blaine is called a “magician” or “illusionist”.
warmly
jb
So… two tablespoons are 134 calories…. 1/2 of my fat calories for the day…..
Hi Sheryl
You’ve got some premises built into that question that i’d like to ask you to rethink. For one thing, where did you get the idea that you have a “limited” number of fat calories? If you’re thinking about weight, you should look only at total number of calories from good sources; the percentage of fat is irrelevant.
Number two, if you think 134 calories are half of your fat calories, that means you think you should be consuming 238 calories from fat a day which is a measly 26 grams. Wherever did you get that idea? That would put you on a VERY low fat diet, which not only do I not believe in, but is completely ineffective.
Donald Layman’s incredibly persuasive research on diet and weight loss uses at least 60 grams of fat per day on a 1400 or so calorie intake, and he gets enormously good results. If you were eating 238 calories only from fat and consuming, let’s say, 1500 calories that would be even less fat than dean ornish would recommend!!
You do not have to worry like this about the calories from fish oil. Count them, of course, but believe me, these calories are only going to help you both in weight loss and in overall health.
warmly
jb
I am an avid reader of your newsletters and various articles on your website. I am struggling with maintaining physical fitness and weight maintenance due to a strange muscle disorder. I have been tested for MS, and many other conditions.In the past three years I have had 14 MRI’s, two knee operations and a major repair to my right rotator cuff. I have very tight muscles on my right side from my head to my toe. Lately, this very tight muscle condition has started to migrate to my left side and internal torso. I take 6 omega 3 pills , calcium, zinc, vitamin e, 6000units of vitamin d, multi b, 1000mg slow release of vit c. on a daily basis. I walk as well as exercise on an elliptical machine. I was a maniac in younger years and no sport was beyond my reach–downhill skiing, cycling, cross country skiing, waterskiing (including barefoot) figure skating, running, circuit training, vigorous hiking, rollerblading etc. This resulted in injuries too numerous to mention. It seems as though my body has said to me, “I’ve had enough, no more abuse”. Any suggestions for an exercise regime for this battered 51 year old female body. REgards, Susan
Hi Susan
have you considered water aerobics?
warmly
jb
Can a person be allergic to fish oil? A relative took some for pain and it helped the pain, but he got sores around his mouth and eyes and quit taking the fish oil. It was probably bought at a discount store, so I am thinking it wasn’t “pure”. Any thoughts?
sounds like it may have been an inferior product. I’d strongly recommend getting a high quality brand- the ones on my website are all brands i’ve checked out thoroughly and recommend. It also sounds like your relative was getting some good results- maybe a change in brand would give him/her the same good results without the “side effects” That said, you certainly CAN be allergic to fish- but i wouldn’t assume that from just what you’ve told me. First i’d try changing brands
warmly
jb
Hi Dr. Jonny!
What is your take on krill oil. I hear it is 5 times more powerful than fish oil.
I take 2 fish oil and 2 krill oil pills daily to cover all bases. Am I doing right or fooling myself?
Thanks!
I have krill oil in my website store and it is certainly a fine product and a great source of omega-3′s. But i think the marketing of this has gotten out of hand. “Five times more powerful?” I have no idea where they get that from. It IS a fine source of omega-3′s.. is it worth much more money? Who knows. Maybe. I think it’s a minor point. If you get a high dose of high quality EPA and DHA i think you should be fine whether it comes from krill or high quality fish oil. That said there are a couple of nice studies on krill and there’s no reason not to use it.
warmly
jb
Hey Johnny,
Great advice.Have you tried New Chapter’s Wholemega?
Whole food source,proven bioavailable.Better cell penetration?
Your thoughts on this.
P.S.Any advice on dosing for gouty arthritis?
tHX,
Dan
I’m not familiar with that product, sorry.
In general, omega-3′s should help reduce inflammation from any cause. I personally like 2 grams (of EPA and DHA).
warmly
jb
Dr. Jonny,
My 20 yr. old daughter just had posterior spinal fusion surgery, rods from T2-L2, put in her back for scoliosis/kyphosis an Nov 2nd. Her pain level has not been bad, but her muscles are so so tight in neck, and lower back mostly. She had been doing an essential oils raindrop technique that had been really helping massage her back muscles. But since surgery, she cannot have this done on her back, only neck and lower back below rods. We have not done this yet, since she is still recovering from surgery. My question, what would be good for the tight muscles? I just read your blog about omeag-3 and fish oil for inflammation. I enjoy you website, blogs, and your book, ‘The 150 Healthiest Foods on Earth.’ Thanks, Mary
Hi Mary
Your daughter’s case is a bit more complicated than I could tackle from afar without seeing her, and some of what you describe is out of my area of expertise. However IN GENERAL minerals like magnesium and potassium and to some extent calcium are good for athletes with tight or cramped muscles- i can’t see how extra magnesium wouldn’t be a good idea.
warmly
jb
Dr. Bowden,
What criteria do you use in choosing a supplement? Is food grade better than GMP in your opinion? What about clinical trials on the product? In doing some research I came across a lot of companies.
I was wondering if you are familiar with Shaklee products? What is your take on them? How about Puritans Pride? Or even Centrum?
What do you think of Consumer Labs dot com?
Why do you say on one of your video clips, that health professionals have access to better vitamins and supplements?
I apologize for the number of questions…I am just so curious and can’t find any definitive information anywhere.
Thank you for your help,
Pam Baker
Hi Pam
these are excellent questions. I’ll answer what i can..
Let’s start with the last one: Health professionals generally can buy and are aware of what could loosely be called “doctors brands” only because they’re USUALLY not sold in stores. We see these companies display at trade shows, medical and nutritional and anti=aging conferences, etc; they don’t sell retail just wholesale (USUALLY), are smaller companies, almost always individually owned (rather than huge companies or subsidiaries) and are frequently owned and operated by people who are truly passionate about health and quality and do all kinds of testing and research; these are companies like Designs for Health (I’ve known the owners personally since 1998), vital Nutrients, Pure Encapsulations, Thorne Research, Douglas Labs, etc etc…
Critera I use: i meet a lot of these people at trade shows, i talk to them, i get a feel for what they’re making; i look at the ingredients which i understand better than most, and i make judgement calls about which products are worth carrying in my vitamin store (or worth using in my own case!) I look at AMOUnt of ingredient, FORM (i.e. magnesium oxide? or magnesium citrate? etc) and other things like that..
Clinical trials is fairly meaningless in the vitamin world. A series of true drug clinical trials can cost millions and millions of dollars. Vitamin manufacturers can’t spend that on unpatentable substances. There are, however, literally thousands of experiments and studies on the working of vitamins, minerals, flavonoids, etc, and there are plenty of studies on people, all published, all findable in the National Institute of Medicine database; but the term “clinical trial” is thrown around a lot and has very little real meaning in the context you’re talking about. I see it on infomercials all the time “in a clinical trial, this product built 29 percent more muscle”.. that sort of stuff is nonsense. Sometimes it means they hired a guy in a clinic to give their muscle builder to ten people and then asked the ten people if they liked it.
I have heard of Shaklee and they have a good reputation. In general i hate multi level marketing so i can’t be objective. the people WAY oversell the product and the people selling it generally don’t know what they’re talking about. But shaklee is one of the better ones, though i personally wouldn’t use it since i can get a lot more targeted stuff with doses i think are more effective.
I don’t know anything about puritans pride, and my general take on centrum is that it’s better than zero. This is a mass marketed, corporate owned company making vast amounts a low end product with tiny (minimal) doses of nutrients in their cheapest form and selling them in bulk. Is it better than nothing? Sure. Is it anything i would use? no.
hope that helps.
jb
Thanks so much, that was incredibly informative. I appreciate your time and trouble in answering my questions.
Pam Baker
I would like to try chia seed for inflammation. Is there any one brand that you think is the best? and appropriate dosage? I have heard about Mila byLifemax, however the price is appx $50/lb… too pricey for my budget. Thank you.
Hi Lynn
I don’t really know any brands of Chia seeds that are better than others..Greens Plus makes a nice organic one that’s available in whole foods and places like that and it’s a lot less than 50 bucks- why not try a small size first? I personally use flaxseeds rather than chia seeds (Barlean’s Forti Flax) but if i were going to use chia i’d try the small size first
warmly
jb
I have and love all of your books…..they are really informative and I believe in being pro-active about taking care of yourself. I am 64 and have been very active for all of my adult life. Consequently, this includes taking some hard blows on the knees…unfortunately! While walking/jogging last week my knee started to hurt quite a bit so I slowed down and went home, iced it and started taking my wobenzyme to help with any inflammation and also upped my fish oil supplements. Since I haven’t seen any improvement and am limping around…..this does not fit my lifestyle at all!….going to a orthopedist. Can you suggest any other thing I can try to help to speed the healing process? Thanks so much and keep up the fantastic work!!!
Hi
Well it’s possible you might have a plain old garden variety stress injury and all it needs is a little time to heal. But you’re doing all the right stuff- high doses of fish oil (I’d go 3-4 grams a day), wobenzyme on an empty stomach between meals, and I might add to that high dose MSM (8 grams a day in powdered form, amazing results for pain) and possibly an anti-inflammatory formula like INFLAMMATONE (on the website store). Plus eat lots of foods with natural anti-inflammatories like quercetin (apples and onions) and give it a bit of rest. I’m sure you’ll be fine in no time!
warmly
jb
Dr. Jonny,
I have been lucky to have lifelong great health, but this last winter I got uveitis, an inflammation in my eye. I had a Kenalog shot between my lower eyelid and eye and that brought back my vision (it was not as gruesome as it sounds.) I was determined to be HLA-B27 positive. Luckily, at least thus far I do not seem to have any of the other conditions that can have an association to HLA-B27.
My eye is quiet right now. Uveitis can be a condition that flares off and on once you have it. I have tried to get the specialists to tell me what to do for optimum outcome in terms of nutrition and supplements, they have nothing to offer. I do take fish oil, and it is a good brand, but I’m sort of sporadic about it and I only take 1000 per day. Since inflammation is what happens in my eye condition I’m inspired to take more fish oil. Thanks for the inspiration. If you have any suggestions to where I can look for further health and prevention for my autoimmune condition, I would be very grateful.
Sincerely
Beth
Dear Jonny,
this is my first question to you.
May I say, I love your sight, it is so imformative.
I have a high’ish uric acid count and wonder if fish oil would be okay to take, as I often have terrible pains in my ankles and elbows. To the point that I am often bed ridden or, cannot get shoes on due to the sweelling.
I have been told that I have Bursitis (or Gout)
I read an article in a “Ph balance of the body”
and thought it said that, any fish is bad for uric acid???
Would it be better for me to take Flaxseed oil instead?
I do hope you can help me.
Fondest regards
VH.
thank you!
I think you may have read that wrong- fish oil is frequently recommended for gout, and always recommended for inflammation and the kind of pain you describe. It absolutely will not hurt you. If it were me, i would take at least 3-4 grams a day for a month and see if it helps. Might be best to use the liquid kind since you get a bigger dose than with the pills.
warmly
jb
Hello Jonny,
thank you so much for your reply.
Is there a liquid fish oil you could recommend for me please?
I will definately give that a try and let you know the outcome.
With kind regards,
Val H
My favorite is Barlean’s– they make regular fish oil (liquid) AND also a really interesting product called Omega Swirl which has a lovely lemony taste and is really easy to get down
either would be great!
Carlson’s liquid is also good!
warmly
jb
Hello again,
Thank you very much for your help.
with kind regards,
Val H