Take to Heart : The Health Benefits of Omega-3 Fatty Acids

By Barbara Day, M.S., R.D., C.N.

Not all fat is bad for your health. In fact, there are two essential fatty acids (EFAs) that cannot be made in our bodies but are essential to human health. These fatty acids are Omega-6 fatty acids and Omega-3 fatty acids. EFAs are critical to brain function as well as normal growth and development. In addition, they are necessary for regulating metabolism, maintaining reproduction and bone health and keeping your skin and hair healthy. Omega-3s can benefit the heart as well.

Omega 3's vs. Omega 6's

Some of the research suggests it's the balance between low intakes of Omega 3's versus a higher intake of the omega 6 fatty acids. Omega 6's are traditionally found in vegetable oils such as corn oil, safflower oil, sunflower oil and canola oil and also in meat. Linoleic acid (LA) is converted to gamma-linolenic acid (GLA) and finely broken down arachidonic acid (AA). It's the excessive amounts of LA and AA that promote inflammation, whereas Omega-3's help reduce inflammation. Currently, research suggests that the optimal balance between Omega-3s with mega-6's should be one to four. A typical American diet contains 11 to 30 times more Omega-6 than Omega-3 fatty acids.

The Health Benefits of Omega 3s are Mounting

Heart disease which includes high blood pressure, and stroke prevention and treatment topped the list but arthritis, osteoporosis, depression, skin disorders, inflammatory bowel syndrome, macular degeneration, and cancers such as colon, breast and prostate cancer all have shown some positive results when patients eat fatty fish, which are rich in Omega-3s or those patients who have been given Omega-3s supplements.

Omega-3 fatty acids include EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) and alpha-linolenic acid (ALA). EPA and DHA are the Omega-3s which are known to help reduce inflammation. Both EPA and DHA are found in fish. DHA can also be obtained from other marine sources such as algal oil. Omega-3s are polyunsaturated fats (PUFAs). Omega 3 fatty acids are found in the oil of cold water fatty fish such as salmon, sardines and mackerel. ALA is a precursor to EPA and DHA. The body actually converts ALA, into EPA and DHA, which is another way for the body to obtain EPA and DHA. ALA is found in walnuts, flaxseed, and vegetable oils such as soybean and canola oil. But this conversion is limited.

What the American Heart Association Recommends

Since 2000, the American Heart Association (AHA) has recommended healthy adults eat at least two 3-ounce servings of fish per week.

Research has suggested that Omega-3s are effective in:

• Decreasing the risk of sudden death and arrhythmia
• Decreasing in blood clots
• Decreasing triglyceride levels
• Decreasing growth of atherosclerotic plaque
• Improving arterial health
• Lowering blood pressure

The American Heart Association recommendations on Omega-3s:

Patients without documented Coronary heart disease (CHD)

Eat a variety of (preferably fatty) fish at least twice a week. Include oils and foods rich in alpha-linolenic acid (flaxseed, canola, and soybean oils, flaxseed and walnuts)

Patients with documented CHD

Consume about 1 grams of EPA + DHA per day, preferably from fatty fish. EPA + DHA in capsule form could be considered in consultation with the physician.

Patients who need to lower triglycerides

2-4 grams of EPA + DHA per day provided as capsules under physician's care.

Patients taking more than 3 grams of Omega 3's from capsules should do so only under their physician's care. The problem: high intakes could cause excessive bleeding. FYI, two tablespoons of flaxseeds contain 3.5 grams of Omega-3s and 4 ounces of wild-caught salmon contains 1.5 grams of Omega 3's.

From: www.americanheart.org

Does the Health Benefits of Fish Outweigh the Possible Pollutants?

Many health authorities in the past have suggested that eating too much fatty fish may also increase your intake of mercury and other environmental pollutants such as dioxins and PCBs. Other researchers, however, contend consuming fish oils the benefits far outweigh risks. In addition, world-renowned Omega-3 researcher and expert, Dr. William Lands, who used to work at the National Institutes of Health, has stated, “If people got enough Omega-3s in fish oil, they wouldn't need cholesterol-lowering statin drugs, like Lipitor.” The Environmental Protection Agency has advised to limit the fish to fatty fish to 6 ounces per week if pregnant, nursing or feeding young children.

New data suggests, however, that the trace mineral, selenium, counters the toxicity of mercury in fish. A recent study by Dr. Nicholas Ralston from the University of North Dakota, reported that high levels of selenium in fish — sometimes from seven times to 15 times more than mercury — binds with the mercury making the pollutant harmless in the food.

So, you have to be the judge to eat more Omega-3s through food or not.

New Products on the Market Which Contain Omega-3s

It has been reported that fewer than 25 percent of adults in the United States get enough Omega-3s. To help consumers increase their intake, a number of food companies have added Omega-3s to new products. For example, Tropicana® has recently introduced Heart Health Tropicana 100 Percent Orange Juice with Omega-3 . One serving of this product contains 50 mg of EPA and DHA. ( www.tropicana.com )

The ABCs of Buying Omega 3 Fatty Acids Supplements

If you choose not to eat fish or other foods that contain Omega-3s, then supplements may be your alternative choice. As a nutritionist, I always recommend the food over the supplements because of added nutrients, however, it's your personal choice.

Since eating fish during pregnancy has been questionable in the past, taking supplements during pregnancy may be helpful. A study reported in the Archives of Disease in Childhood recently suggested that women who took fish oil supplements during pregnancy may improve their baby's hand-eye coordination and boost brain development. The researchers suggested more studies on the potential benefits are needed, so don't go out and stock up on these supplements, if pregnant, without checking with your own physician.

The real challenge when buying any type of supplements is to make a good choice in products, which will ensure you are buying what you think you are buying. Not all products are created equal and not all products contain nutrients in the amount they claim. In fact, ConsumerLab.com is a company that literally takes supplements off the shelves and actually analyzes the supplements to determine they contain the proper amounts of nutrients they claim. ( www.consumerlab.com )

When you buy Omega 3 Fatty Acids Supplements, keep in mind that you are looking for the recommended amounts and the ratios of EPA to DHA. Fish oil can cause flatulence and diarrhea. Time-released preparations may reduce these side effects or you can take two or three times a day with meals. Omega 3's are available as softgels or as bottled liquids. Many of the supplements contain Vitamin E or other antioxidants, which help to stabilize the oils that can prevent them from becoming oxidized (rancid) over time. Typically, a 1,000 mg fish oil capsule contains approximately 180 mg EPA and 120 mg DHA. But, read the label to determine exact amounts for a particular supplement. Make sure you follow the directions on the label – more of these supplements is not better.

Omega-3 Fatty Acid Supplement Cautions:

• A typical dose of fish oil is 6 -12 grams per day even though EPA and DHA represent only part of the total oil in fish.
• Fish oils best tolerated when taken with meals and should be taken in divided doses: two or three times a day in divided doses.
• The most common side effects are fish smelling burps and diarrhea.
• Up to 20 grams of fish oil can be tolerated by most adults – FDA recommends that consumers not exceed more than a total of 3 grams per day of EPA and DHA with no more than 2 grams per day from a dietary supplement.
• Cod liver oil is not a good substitute for fish oil supplements because it is high in Vitamins A and D. Too much of both of these vitamins can be toxic.
• Too much fish oil can cause a blood thinning effect. Fish oil supplements should be taken under physician's guidance for people who have blood disorders or who are taking prescription blood thinners such as Coumadin (warfarin).
• No official recommended intake for Omega 3's, some experts suggest a daily intake of EPA and DHA for adults of 220 mg each per day.

From: www.consumerlab.com . Products approved by ConsumerLab.com mean that they have been analyzed and they have met their label claim and the ConsumerLab.com's standards for Omega-3 fatty acids.

The Take Home Message

Eating more foods that contain Omega-3 s would help to improve your health. If you are allergic to fish, don't like the taste of fish or don't want to worry about ingesting mercury or other potential pollutants, you may want to consider a supplement. But keep in mind — enough is good, more is not better and, in fact, when taking supplements, more may actually cause a blood thinning effect.

Check out the recipe Walnut Stuffed Salmon found in the Cooking on the Go column for a double dose of Omega 3 fatty acids.

Barbara Day, M.S., R.D., C.N., is the publisher and nutrition editor of Kentuckiana HealthFitness and Kentuckiana Healthy Woman. She is the former sports nutrition consultant to the University of Louisville Athletic Department and the United States Navy SEALs. She is the author of Fast Facts on Fast Food For Fast People (ISBN 0-9631538-6-2) and High Energy Eating Sports Nutrition Workbook for Active People (ISBN 0-9631538-5-4). In addition, Barbara has a private practice specializing in sports nutrition and has a weekly health and fitness radio show on WKJK 1080 AM . She serves on the advisory board of the Mayor's Healthy Hometown Movement Advisory Committee. She is a member of PE4Life, Coalition for a Healthy and Active America, the American Dietetic Association, NAWBO and Greater Louisville, Inc. She is a runner, cyclist, hiker and grandmother.