Sport Phytoestrogens in flax

Sport Fitness
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vojdancov

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Flaxseeds are a major source of a class of phytoestrogens called lignans.
I've been supplementing with flax seeds and oil for a few months, I was wondering if there's a chance that it might affect the hormones in some way, and increase the estrogen level?

This really got me worried. What do you think about this?
 
If you're worried, take a fish oil supplement, or eat lots of salmon. The fish does all the work of producing the EHA and DHA for you. It is superior.

Also flax tastes like ass.
 
That's exactly what I was thinking of doing.
I've never taken fish oil, can you also tell me how many capsules a day should I take
 
Why not just eat more fish?

Regarding, the phytoestrogens, there seems to be a lot of speculation and not a lot of consensus. However, it is worth noting that many plant foods do contain some, but in lower concentrations than flaxseed.
 
Most recommend that you take an amount that will provide you with 3g (3000mg) or more of EPA + DHA per day. If you want to be sure you're getting tons you could even take as many as 6g.

How many capsules that will equate to is up to you to figure out by reading the label to determine each serving's EPA/DHA content. In my case it's 4 capsules for 3g. Or, your average costco/walmart/whatever "concentrated" fish oil would require 10'ish for the same amount. Or, 6 oz atlantic salmon.

Try to find something with an EPA: DHA ratio close as close to 1:1 as possible. Maybe tony will throw in with the name of that stuff he gets. I can't remember the name.
 
Focus I think you're refering to taking 3g total to get the amount of EPA and DHA per day. A capsule of fish oil isn't all EPA and DHA, I think mine are 180mg (EPA) and 120mg (DHA) per 2000mg (2g) capsule.
 
The product I bought is German, which I'm not very good at, so I managed to understand that they recommend 2 capsules daily, I don't think I need get a lot more than the recommended since I regularly eat fish.


As I said I cannot fully understand what is written on the box. I don't see any DHA or EPA on it. Here are the nutrition values (as I understood them)

Average Nutrition Values per 100g per capsule (RDA)
Concentrated Salmon Oil Mix 71.63g 500mg
Omega 3 fatty acids 23.1 g 161mg
D,L Alpha-Tocopherolacetate 0,72 g 5mg
Energy 750 cals 5 cals
Protein 18.5 129.5 mg
Carbohydrates 7.0g 49.2 mg
Fat 71.6g 500 mg
 
mreik said:
Focus I think you're refering to taking 3g total to get the amount of EPA and DHA per day. A capsule of fish oil isn't all EPA and DHA, I think mine are 180mg (EPA) and 120mg (DHA) per 2000mg (2g) capsule.
Click to expand...

Nopes. I mean 3g of EPA+DHA. That ratio is actually what I meant when I said your average costco/etc. I remember getting the Kirkland Signature brand (from Costco) at one point that was very similar to that.

What I'm taking right now (Health First - Omega-First) is more concentrated, at 450mg EPA+ 250mg EPA per 1200 mg oil (one capsule). So, 4 capsules is 2.8g EPA+DHA, in 4.8g of total oil. I've another kind I take (Ascenta - NutraSea) that's 750 EPA+500 DHA per 4.65g of total oil. Not as concentrated, but I like it because it has a bit better of a ratio and tastes great. I generally get this one in liquid form, for putting on salads and whatnot.

vod, those must be pretty small capsules, and not very concentrated oil. I would need to take probably 15-20 of those a day to equal my 4 capsules of Omega-First.
 
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They're not small, they're medium sized at least. Maybe I just bought low quality fish oil.. I don't know. It cost 5$ for 120 capsules.
 
If you want to know the actual ALA, EPA, and DHA content of various foods (e.g. actual fish), you can go to .

ALA = 18:3 n-3 c,c,c
EPA = 20:5 n-3
DHA = 22:6 n-3
 
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