Overview
Overview of Omega-3
Fat is good for you. That may surprise some people, but we must get essential fatty acids, both linoleic acid (LA) part of the Omega-6 family, and alpha linolenic acid (ALA), part of the Omega-3 family, from our diet. Unfortunately we get lots of Omega-6, but not nearly enough Omega-3. Omega-3s are key for heart health, mental and emotional balance and brain development, strong, supple joints, maternal and infant health and play an important role in helping us live to an active old age.
The right type of fat is not just about calories, it´s about the important role fatty acids play as precursors to hormone-like molecules that tell our body how to react to stress. We simplify the role that these two Omega fats play by describing the Omega-3 fats as producing anti-inflammatory compounds, and the Omega-6 family of fats as producing pro-inflammatory compounds. Too many pro-inflammatory molecules is a leading cause of many diseases.
Every cell in our body is composed of the fats we consume, whether by foods or supplements. We simply don´t get enough Omega-3s and this can have a significantly negative impact on our health.
The Omega-3s we need most, EPA (eicosapentanoic acid) and DHA (docosahexaenoic acid), are found in abundance in fatty cold water fish like salmon, tuna, mackerel and anchovies. The other major Omega-3, ALA, is found to a much smaller degree in flaxseed, nuts, canola oil and green leafy vegetables. However, scientists have determined that very little of the ALA found in plants is converted to the important Omega-3´s EPA and DHA. Therefore, the only way to get the necessary amount is to take supplements or eat fatty fish.
Omega-3 in Your Diet
The best possible ratio of Omega-6s to Omega-3s in your diet would be equal amounts, a ratio of 1:1, or even 2:1 or 3:1 would be acceptable and still healthy. However, the average American has an intake ratio of 20:1 or higher, setting the stage for health problems related to inflammation caused by this imbalance.
In order to offset this imbalance, the U.S. government is a strong proponent of eating Omega-3-rich fish and recommends we eat at least 2 servings each week. The American Heart Association recommends "all adults eat fish (particularly fatty fish) at least 2 times per week" and for those with coronary heart disease to take 1 gram of EPA and DHA each day. However, the average American eats less than one serving of fatty fish a week and consumes far too much Omega-6.
With such strong science to support its use, in 2003 the acting director of the Food and Drug Administration (FDA) announced the agency would permit labels claiming heart healthy benefits on products high in Omega-3: "Coronary heart disease is a significant health problem that causes 500,000 deaths annually in the United States. This new qualified health claim for Omega-3 fatty acids should help consumers as they work to improve their health by identifying foods that contain these important compounds." (1)
With the excitement about health benefits of eating fatty fish, more attention has been spent on analyzing fish. Scientists have found that some types of fatty fish (swordfish, for example) may be high in heavy metals. Yet, nutrition experts strongly recommend increasing Omega-3s to balance out the excessive Omega-6s in our diet. There is clearly a place for Omega-3 supplements, which when molecularly distilled and deodorized, have no contaminants and all the positive Omega-3 benefits. Accordingly, to achieve a more favorable Omega-3 to Omega-6 ratio, experts recommend taking supplements to achieve optimal levels of Omega-3s.
The Evidence for Omega-3s
The evidence for the wide-ranging benefits of Omega-3 is compelling. Thousands of studies have been undertaken to research these healthy fats, making Omega-3s among the most thoroughly researched of all nutrition compounds. The results are impressive: Omega-3 has a positive impact on a host of health conditions ranging from improved heart function to better brain function and development, to reduced joint pain to healthy aging and overall better health.
Some high points include:
"(Omega-3s) can help reduce deaths from heart disease," unequivocally concluded the U.S. government´s Agency for Quality Healthcare Research (AQRH) in a 2004 report to the National Institutes of Health after reviewing thousands of studies on the heart-protective effects of Omega-3s. (1)
The American Heart Association echoes the NIH recommendation: "Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of -- or who have -- cardiovascular disease," says the prestigious organization´s website (www.americanheart.org) in an official endorsement of the benefits of Omega-3s.
The AQRH also reported that Omega-3 consumption is "associated with a significant reduction in the incidence of Alzheimer´s" disease. (2)
Groundbreaking Harvard research in 1999 confirmed that Omega-3s are an effective treatment for bipolar disorder (3) and opened the door for current research on Omega-3s effectiveness against various types of depression. (3)
What´s more, AQRH reported that Omega-3´s help people with rheumatoid arthritis to reduce their need for pain medication. (4)
The Health Benefits of Omega-3s
More specifically, science shows us Omega-3s can:
HEART HEALTH: Protect our hearts by controlling triglyceride (blood fat) levels and minimizing disease-causing inflammation; (5,6)
MENTAL HEALTH: Improve mental and neurological health by easing depression and anxiety and enhancing attention and learning abilities; (7,8, 9,)
JOINT PAIN: Slow the course of arthritis and ease chronic pain and inflammation; (10, 11, 12,)
PREGNANCY: Improve the course of pregnancy and promote healthy outcomes for the mother and long term physical and mental health for her child; (13, 14, 15)
BABIES AND CHILDREN: Promote healthy physical and mental development for our children and (16, 17)
LONGEVITY: Help us live a long and healthy life full of high energy and good memories. (18, 19)
Essential ingredients of Omega-3s
Omega-3s are certainly among the healthiest components of any diet and supplement program. These essential fatty acids from marine sources are responsible for many health benefits:
DHA (docosahexaenoic acid) is important for helping pregnant women carry their babies to full term and provide the maximum nourishment for visual and neurological development. DHA impacts learning in young children, normalizing brain function, helps promote emotional and psychological well-being, preserves eyesight, insulin resistance (pre-diabetes and diabetes) and eases digestive and reproductive difficulties.
EPA (eicosapentanoic acid) is credited with helping reduce excessive blood clotting and inflammation that can lead to heart disease. EPA also plays a role in reducing stress, keeping physical energy levels up, eye health and optimal brain function.
The case for supplements
According to Brigham and Women´s Hospital and Harvard Medical School researcher Stacy Foran Melanson, MD, PhD, "Fish oil supplements are more healthful than the consumption of fish high in organocholines. Fish oils provide the benefits of Omega 3 fatty acids without the risk of toxicity. In addition, fish oil supplements have been helpful in a variety of diseases, including bi-polar disorder and depression". (20)
As the government recommends limiting fish consumption to 12 ounces of fish weekly, Omega-3 supplements that have been molecularly distilled and purified are the logical and best choice to receive adequate levels of this essential nutrient for optimal physical, emotional and intellectual health.
References:
1. U.S. Food and Drug Administration press release 9-8-04: FDA Announces Qualified Health Claims for Omega-3 Fatty Acids. www.fda.gov/bbs/topics/news/2004/NEW01115.html.
2. AHRQ press release dated April 22,2004: AHRQ evidence reports confirm that fish oil helps fight heart disease. Available at: http://www.ahrq.gov/news/press/pr2004/Omega3pr.htm.
3. MacLean CH, Issa AM, et al. Effects of Omega-3 fatty acids on cognitive function with aging, dementia and neurological diseases. Evid Rep Technol Assess (Summ). 2005 Feb;(114):1-3. View Abstract
4. Stoll AL, Severus WE et al. Omega-3 fatty acids in bipolar disorder: a preliminary double-blind, placebo-controlled trial. View Abstract
5. Office of Dietary Supplements, National Institutes of Health. Omega-3 Fatty Acids and Health. Available at: http://dietary-supplements.info.nih.gov/FactSheets/Omega3FattyAcidsandHealth.asp.
6. Maki NC, Van Elswky ME et al. Lipid responses to a dietary docosahexaenoic acid supplement in men and women with below average levels of high density lipoprotein cholesterol. J Am Coll Nutr 2005 Jun;24(3):189-99. View Abstract
7. Harris Ws. N-3 fatty acids and serum lipoproteins: human studies. Am J Clin Nutr 1997;65:1644S-54S. View Abstract
8. Stoll AL, Severus WE et al. Omega-3 fatty acids in bipolar disorder: a preliminary double-blind, placebo-controlled trial. View Abstract
9. Parker G, Gibson NA et al. Omega-3 fatty acids and mood disorders. Am J Psychiatry, 2006 Jun;163(6):969-78. View Abstract
10. Richardson AJ, Montgomery P. The Oxford-Durham study: a randomized, controlled trial of dietary supplementation with fatty acids in children with developmental coordination disorder. Pediatrics; 2005 May;11(5):1360-6. View Abstract
11. Ait-Said, Elalmy I I et al. Inhibition by eicosapentaenoic acid of IL beta-induced PGHS-2 expression in human microvascular enthothelial cells: involvement of lipoxygenase-derived metabolites and p38 MAPK pathway. Biochim Biopphys Acta, 2003 Fe 20;1631(1):77-84. View Abstract
12. Curtis CL, Rees SG et al. Pathologic indicators of degradation and inflammation in human osteoarthritic cartilage ar3e abrogated by exposure to n-3 fatty acids. Arthritis Rheum. 2002 Jun;46(6);1544-53. View Abstract
13. Lau CS, Morley KD, Belch JJ. Effects of fish oil supplementation on non-steroidal anti-inflammatory drug requirements in patients with mild rheumatoid arthritis -- a double-blind placebo-controlled study. Br J Rheumatol. 1993 Nov;32(11):982-9. View Abstract
14. Smuts CM, Huang M et al. A randomized trial of docosahexaenoic acid supplementation during the third trimester of pregnancy. Obstet Gynecol. 2003 Mar;101(3):469-79. View Abstract
15. Uauy R, Dangour AD. Nutrition in brain development and aging: role of essential fatty acids. Nutr Rev. 2006 May;64(5Pt2):S24-33; discussion S72-91. View Abstract
16. Freeman MP, Hibbeln Jr et al. Randomized dose-ranging pilot trial of Omega-3 fatty acids for postpartum depression. Acta Psychiatr Scand. 2006 Jan;113(1):31-5. View Abstract
17. Jensen C, Voigt R, Llorente A, et al. Effect of maternal docosahexaenoic acid (DHA) supplementation on neuropsychological and visual status of former breast-fed infants at five years of age. Pediatr Res. 2004;55(4 suppl Pt 2).
18. Umezawa M, Takeda T et al. Serum lipid concentrations and mean life span are modulated by dietary polyunsaturated fatty acids in the senescence-accelerated mouse. J Nutr. 2000 Feb;130(2):221-7. View Abstract
19. Morris Mc, Evans DA et al. Consumption of fish and N-3 fatty acids and the risk of Alzheimer disease. Arch Neurol, 2003 Jul;60(7):940-6. View Abstract
20. Foran Melanson S, Lee Lewandrowski E, Flood JG, Lewandrowski KB. Measurement of organocholorines in commercial over-the-counter fish oil preparations: implications for dietary and therapeutic recommendations for Omega 3 fatty acid and a review of the literature. Arch Path Lab Med 2005;129:74-77. View Abstract