Pricey Mark: Omega-6 Deficiency and Noticed Palmetto

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For at present’s version of Pricey Mark, I’m answering two questions from readers. First, is it attainable to develop into poor in omega-6 fat as an grownup? What would that even appear to be, and is there something which may make omega-6 extra vital?

Second is a query associated to last week’s feature on prostate well being. Is noticed palmetto an efficient complement for prostate points? It relies on the problem.

Let’s go:

I’ve a query for “Pricey Mark”
Right here it’s:

I’m utterly and completely primal for 10 years now. Can I develop into O6 poor ? Since 90% of my fats consumption is saturated or O3.

It’s technically attainable to develop into poor in omega-6 fatty acids. The early rat studies that found the essentiality of Omega-6s discovered that their full elimination made the themes eat extra meals (with out gaining weight), drink extra water (with out peeing greater than rats on a traditional weight-reduction plan), develop scaly pores and skin, lose fur, urinate blood, go infertile, develop bizarre tails, and die early. All this regardless of consuming an in any other case nutrient-dense weight-reduction plan with all of the fat-soluble nutritional vitamins (they even eliminated the fats from cod liver oil and gave the nutritional vitamins), B nutritional vitamins, and different vitamins a rat may ever need. The one factor lacking was a supply of omega-6 fat.

As soon as they found the problem—an absence of omega-6—how’d they repair it?

Coconut oil didn’t work, for apparent causes. It’s virtually pure saturated fats.

Butter labored, however you had to make use of loads. The omega-6 fraction of butter is sort of low.

Cod liver oil labored, however it didn’t absolutely remedy the deficiency illness.

Lard labored effectively, as did corn oil, liver, flax oil, and olive oil. All of these fats sources absolutely resolved the problem and eradicated the signs. They have been all good to first rate sources of omega-6 fatty acids.

Additionally they tried pure linoleic acid (the shorter-chained omega-6 PUFA present in nuts and seeds and the animals that eat them) and arachidonic acid (the long-chain omega-6 PUFA present in animal meals). Each labored, however AA labored finest.

All through all these trials, precisely how a lot omega-6 fats did the rats require of their diets to remedy deficiency signs?

Once they used lard to remedy it, the rats received zero.four% of energy from omega-6 PUFA. If the numbers maintain true for people, and also you’re consuming 2500 energy a day, that’s simply 10 energy of omega-6, or a couple of gram and a half of pure arachidonic acid to keep away from deficiency.

Once they used liver to remedy it, the rats received zero.1% of energy from omega-6 PUFA. If the numbers maintain true for people, and also you’re consuming 2500 energy a day, that’s simply 2.5 energy of omega-6, or a couple of third of a gram of arachidonic acid to keep away from deficiency.

The reality is that omega-6 deficiency is extraordinarily onerous to provide, even while you’re attempting your hardest. Means again within the 1930s, the early omega-6 researchers tried to induce deficiency in an grownup by giving him a 2 grams fat/day diet for months. Practically all fats was eliminated, significantly the omega-6 fat, and the remainder of the weight-reduction plan was fat-free milk, fat-free cottage cheese, orange juice, potato starch, sugar, and a vitamin/mineral complement. Possibly not the perfect Primal weight-reduction plan, however higher than some.

He ended up bettering his well being, not hurting it. There was no signal of deficiency.

Omega-6 fat are all over the place within the meals surroundings, even for those who’re actively avoiding concentrated sources of them. Nobody is creating a deficiency as of late. Nevertheless, sure situations would possibly enhance the tolerable or useful higher limits of omega-6 consumption.

In the event you’re power coaching with the intent to achieve lean mass, a little extra arachidonic acid can improve your results. The dose used was 1.5 grams per day. Common consumption by way of meals runs about 250-500 mg, although Primal eaters heavy on the animal meals are most likely consuming extra.

In the event you’re recovering from damage or therapeutic a wound, a bit of further arachidonic acid can pace it up. AA is an important co-factor within the inflammatory response vital for tissue therapeutic.

Properly finished, Mark. My doc simply prescribed noticed palmetto to scale back a number of nighttime visits to the lavatory, although the analysis I’m taking a look at says there’s no scientific proof to help noticed palmetto for prostate issues. Your take?

It relies on the issue.

Giant observational trials have found no connection between noticed palmetto supplementation and prostate most cancers danger. It neither helps nor harms.

Noticed palmetto does seem to help benign prostatic hyperplasia, a non-cancerous progress of the prostate. This received’t trigger severe well being points immediately, however it may possibly impede the circulate of urine and result in a number of nighttime toilet visits. Noticed palmetto is quite effective at lowering nighttime urination. If that’s what your doc is attempting to assist, I’d say give it a shot.

You would possibly ask about combining noticed palmetto with astaxanthin. It’s been shown to reduce the conversion of testosterone into estradiol that may typically outcome from plain previous noticed palmetto supplementation.

That’s it for at present, of us. Take care and be effectively. Chime in down beneath if in case you have any questions or feedback.

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References:

Mitchell CJ, D’souza RF, Figueiredo VC, et al. Effect of dietary arachidonic acid supplementation on acute muscle adaptive responses to resistance exercise in trained men: a randomized controlled trial. J Appl Physiol. 2018;124(four):1080-1091.

Oh SY, Lee SJ, Jung YH, Lee HJ, Han HJ. Arachidonic acid promotes skin wound healing through induction of human MSC migration by MT3-MMP-mediated fibronectin degradation. Cell Demise Dis. 2015;6:e1750.

Bonnar-pizzorno RM, Littman AJ, Kestin M, White E. Saw palmetto supplement use and prostate cancer risk. Nutr Most cancers. 2006;55(1):21-7.

Saidi S, Stavridis S, Stankov O, Dohcev S, Panov S. Effects of Serenoa repens Alcohol Extract on Benign Prostate Hyperplasia. Pril (Makedon Akad Nauk Umet Odd Med Nauki). 2017;38(2):123-129.

Vela-navarrete R, Alcaraz A, Rodríguez-antolín A, et al. Efficacy and safety of a hexanic extract of Serenoa repens (Permixon ) for the treatment of lower urinary tract symptoms associated with benign prostatic hyperplasia (LUTS/BPH): systematic review and meta-analysis of randomised controlled trials and observational studies. BJU Int. 2018;

Angwafor F, Anderson ML. An open label, dose response study to determine the effect of a dietary supplement on dihydrotestosterone, testosterone and estradiol levels in healthy males. J Int Soc Sports activities Nutr. 2008;5:12.

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