Tonight is our last lecture of our 12 week STRIVE 2 Survive spring wellness program. It seems like 12 weeks always flies by and before we know it we’re celebrating our participant’s success and accomplishments which consist of weight loss, improved cholesterol, blood pressure, blood sugars, and just overall healthy living with healthier diets and more activity. We had to cancel one of our lectures this winter due to a blizzard so Deidra Van Gilder, our Doctor of Pharmacy will be making up her lecture tonight along with Dr. Dan and I doing some recap of the 12 week program. Deidra’s lecture tends to be a favorite as she discusses the hot topic of supplements, vitamins, minerals, and medications and their influence on wellness and weight. The supplement industry is not regulated like our prescription drugs are. The manufacturers are responsible for producing a safe product and if there is indication a product is not safe, then the FDA steps in. Since there is not much regulation with these products, it’s very important to know what you’re purchasing and discuss it with your doctor before taking it.
Fish oil and flaxseed are common supplements used to improve cholesterol or lipid levels. I purchased some fish oil a few weeks ago and couldn’t believe how many kinds there were to choose from! Below are some recommendations for you from Deidra to give you a little insight into what her talk is like and to help you make appropriate choices when purchasing these. If you have any questions, don’t hesitate to contact us!
Fish Oil
Fish oil contains two important components: DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid). Another substance called ALA (alpha-linolenic acid) may be as effective as DHA and EPA although it doesn’t have as much evidence for its use. ALA is the component of flax seed that is thought to lower cholesterol.
Foods that contain Fish Oil: Anchovies, Carp, Catfish,Halibut, Herring, Salmon, Albacore Tuna
- There is strong evidence for the use of fish oil to reduce blood pressure. DHA has more benefit in lowering blood pressure than EPA.
- There is strong evidence for the use of fish oil to lower triglycerides and increase HDL. Be aware that it may increase LDL.
- There is strong evidence for the use of fish oil in primary and secondary cardiovascular disease prevention.
- There is some evidence for the use of fish oil in rheumatoid arthritis to reduce morning stiffness and joint tenderness. It is the most beneficial when used in conjunction with anti-inflammatory medications.
Dose:1000 – 4000 mg daily (Use divided dosing in increments of 1000 mg as that is all that can be absorbed at a time). Keep medicine in freezer to avoid burping fishy taste. Each capsule should contain at least 1g of DHA and EPA combination.
Adverse Effects: GI upset, loose stools, nausea, alterations in glycemic control, hypotension
Interactions: Warfarin, aspirin, clopidogrel
Flaxseed: reduces total cholesterol and LDL cholesterol. The fiber content aids in cardiovascular health.
Recommended dose: 1 tablespoon of freshly ground (may use coffee grinder) flaxseed 2-3 times per day. May be mixed with food or in 6 oz of liquid.
Flaxseed oil: 15-30 mL/day. We typically recommend the ground flaxseed over the oil as it offers greater benefits than the oil does.
Side Effects: Increases the number of bowel movements, constipation if insufficient fluid intake.
-Kelsey
