Essential and Exceptional: Omega-3 Fats

You can’t open a magazine or newspaper without reading about Omega-3 fats. Yet, Omega-3 Essential Fatty Acids (or Omega-3s, for short) remain one of the top American nutrient deficiencies!

• The body needs all sorts of different fats to function properly. Even saturated fats play a critical role for survival.
  
  
• Like a miraculous chemistry set, the body can typically convert most types of fat into whatever type it is missing.
  
  

However, Omega-3s are an exception.

• They are one of only a few types of fats called “essential” because your body cannot make its own supply.
  
  
• Omega-3s must be consumed either through diet or supplements.
  
  

Why Omega-3s Are in the Headlines:

• Omega-3 fats are in the headlines so much today because we’ve discovered just how powerful they are at controlling inflammation.
  
  
• Deficiency of Omega-3s can lead to:
  
  
  • Low energy
  • Depression
  • Weakness
  • Vision and learning problems
  • Dry skin
  • Poor hair and nail growth
  • Impaired digestion
  • Increased risk of auto-immune conditions
  • Cardiovascular disease, cancer, diabetes
  • Weak bones
  • Impaired liver and kidney function
  • Poor glandular performance
  • Poor reproductive performance
  • Greater likelihood of becoming overweight
    
    

The good news is that Omega-3 fats are easy to consume – in either food or a supplement.

• The most common source in the American diet is fish:

  • If you enjoy a portion of fish every day, you likely have little concern about Omega-3 deficiency.
    
    
  • It’s uncommon, for example, in much of Asia.
    
    
  • Fish (especially fattier varieties like salmon, mackerel, halibut, sardines, and anchovies) has an abundance of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), types of Omega-3 that reduce inflammation throughout the body, especially for your heart, arteries, and brain (including depression).
    
    

• For vegans:

  • Algae, which is the dietary source of omega-3s for fish, is a quality alternative.
    
    
  • Flaxseed is another abundant vegan source of omega-3s via ALA (alpha-linolenic acid), a type of Omega-3 which has been shown to reduce triglycerides, blood sugar, and potentially harmful LDL cholesterol.
    
    
  • ALA is also found in foods such as walnuts, chia seeds, hemp, navy beans, and avocado.
    
    

• In a healthy body, we can convert excess ALA to EPA and DHA, but only up to about 8% for men and 10-20% in women!

  • Between poor overall conversion of ALA and common inadequate intake of EPA and DHA, most people likely need an Omega-3 supplement to reach adequate levels of this critical nutrient.

Fish and Algae Oils: A Better Choice Over Flaxseed Oil

• Fish and algae oils are likely better choices for Omega-3 intake compared to flaxseed oil.
  
  
• Oxidized (or rancid) fats cause inflammation instead of preventing it, and flaxseed oil is particularly vulnerable to oxidation from heat, light, and air.
  
  
• If you choose to obtain ALA Omega-3s from flaxseed, eating freshly ground flaxseed is a better alternative.
  
  

Where Did Cavemen Buy Their Fish Oil?

• If Omega-3s are so important, how did early humans thrive on a limited diet, especially those living inland without fish and with minimal, seasonal food choices?
  
  
• They certainly didn’t zip down to the Vitamin Shoppe! The answer is grass.
  
  
  • Fish aren’t high in Omega-3s because of anything endemic in fish; it’s because fish eat algae and seaweed. These foods are rich in Omega-3s, which are then present in the fish’s flesh.
    
    
  • Early humans obtained Omega-3s from the meat they hunted.
    
    

Grass-Fed Meat and Dairy: Complementary Omega-3 Sources

• Meat today from grass-fed, pastured, or wild animals that forage for natural foods also contains Omega-3s.
  
  
• The dairy from these animals is another complementary source of Omega-3s.
• Factory farming practices in the US typically involve animals never allowed on pasture and fed corn feed soaked in high-fructose corn syrup.
  
  
  • The impact? No Omega-3s in conventionally raised meat.
    
    

The Modern Imbalance of Fats

• Early humans did not struggle with the imbalance of fats that the typical American diet presents today.
  
  
• Due to economic subsidies of corn and soybeans, most of the oil consumed by Americans comes from Omega-6 oils (e.g., corn, soybean, safflower, sunflower).
  
  
  • These are commonly found in convenience, processed snack, drive-thru, and restaurant foods.
    
    
  • As a result, Americans consume a lot of Omega-6s!
    
    
• Early humans consumed Omega-3s and Omega-6s in a 1-3:1 ratio.
  
  
  • Today, our ratio is closer to 30 or even 50:1.
    
    
  • The impact? Omega-6s become inflammatory, and we suffer from Omega-3 deficiencies.

Considering Omega-3 Supplements: Are You Getting Enough?

If your diet isn’t providing a consistent daily dose of Omega-3s, a fish or algae oil supplement may be necessary. Here’s what you need to know:

• Supplement Forms: Omega-3 supplements are available in various forms, including softgels, liquids, and even gummies for kids.
  
  
• Recommended Dosage:
  
  
  • Healthy Adults: An additional 1000mg of Omega-3 fats per day is generally beneficial.
    
    
  • Chronic Inflammation: You may need as much as 2000-3000mg Omega-3s daily.
    
    
• Reading Supplement Labels:
  
  
  • This is not the same as 1000mg of fish oil; make sure to carefully read the supplement label for the total Omega-3 content (sum of EPA, DHA, and other Omega-3s).
    
    
  • Beware of Bargains: Many low-end manufacturers dilute their fish oil. For example, 1000mg of fish oil might contain minimal actual Omega-3s, requiring you to take 6 or 8 capsules to get a good dose.
    
    
• Concentration Matters:
  
  
  • Sometimes, seemingly more expensive brands are a better deal because they are more concentrated, meaning your daily dose requires fewer softgels.
    
    
• Check for Purity:
  
  
  • Ensure your Omega-3 supplement is purity certified by a 3rd party and preferably molecularly distilled.
    
    
  • Avoid Cheap Fish Oils: Cheap fish oil capsules often have a fishy taste and smell and may contain dangerous contaminants like PCBs and heavy metals (especially mercury).
    
    
  • Far worse than not getting enough Omega-3 fats is becoming toxic in the process of getting them. Supplements are not where you want to choose the cheapest option.
    
    

Quality Recommendations:

From widely available brands, Nordic Naturals and Carlson are of good quality. Your healthcare practitioner may also have other quality recommendations.