How Much Fish Oil Do you Need? Part 3

We have discussed the benefits of Omega-3 fatty acids and the importance of maintaining a healthy ratio of Omega-3 to Omega-6 fatty acids.  Omega-6 fatty acids are found in almost all snack foods, baked goods, cereals, eggs nuts, poultry and most vegetable oils such as palm, canola, soy, sunflower and corn oil. This list includes so many of the foods that we eat daily.  You can understand why most of us are have such high levels of Omega-6l fatty acids and why our society is plagued by heart disease and inflammatory conditions.

On the other hand the sources of Omega-3 fatty acids is limited. The best source is fatty fish.  High on the list are anchovies, bluefish, carp, catfish, halibut, herring, lake trout, mackerel, pompano, salmon, striped sea bass, white tuna and whitefish.  Krill is also high in Omega-3 fatty acids.

There are some vegetable sources of the Omega-3 ALA. The most popular of these is flaxseed  The ALA  in flaxseed is converted in the body to the Omega-3 EHA; however, the process of conversion is inefficient and only 7 to 15% of the ALA  can be converted.

The problem is very clear and very simple.  Omega-6s are almost ubiquitous and we get  way too much in our daily life. There are few sources of Omega-3s and most of us do not eat two to three serving of fish a week. The answer is to take fish oil supplements.

When taking supplements or when eating fish we need to be aware of the possibility of ingesting too much mercury.  It is a contaminant in some fish especially bottom feeders. The same potential problem exists in fish oil supplements.  We recommend that you research carefully before buying.

There is no universal agreement on the amount of EHA and EPA to take. Most authorities recommend that you do not exceed 3 grams a day because higher doses increase the risk of bleeding. Remember that Omega-3 fatty acids reduce blood clotting. You should also consult your physician if you are on an aspirin regime or if you are taking other blood thinners. The other heath precaution that you should take is to decrease your intake of Omega-6 fatty acids.

Get more information in our book Live Longer Live Healthier

or visit our website at trienergetics.net

How Much Fish Oil Do You Need? Part 2

We have pointed out that omega 3 fatty acids are essential and that the body can produce only limited amounts. We have also pointed out that the imbalance in the ratio between omega 6 fatty acids and omega 3 fatty acids is a major health concern. This imbalance may be partly responsible for the high incidence of heart disease, strokes cancer and other inflammatory diseases in western societies.

Many claims have been made for the benefits of omega 3 fatty acids. Some have stood up to careful examination, others have not.  For example omega 3 fatty acids have a number of potentially heart-healthy effects including reducing triglyceride levels, raising good cholesterol cholesterol (HDL) levels, reducing levels of homocysteine, reducing blood pressure, slowing the progression of atherosclerosis thereby preventing heart attacks and reducing the risk of sudden death due to cardiac irregularities.

These statements agree with a large study of generally healthy older adults (average age 74).  In this study those with the highest levels of omega-3s had a decreased risk of dying. In fact those with the highest levels were 27% less likely to die during the course of the study than those in the lowest 20%. They were also 40% less likely to have a heart attack.

In view of the fact that omega-3 fatty acids have a variety of other probable health benefits investigators have looked at specific diseases with mixed results. The list is large and includes arthritis and other inflammatory disease, cancer, age related cognitive decline, asthma, chronic fatigue syndrome, cystic fibrosis and osteoporosis. It is extremely difficult to design and get relevant information from complicated studies such as these and the results have been inconclusive. It is also not clear whether the investigators took into consideration the levels of omega-6 fatty acids and the ratio of omega-6 to omega-3 fatty acids. We have pointed out the importance of this ratio.

In conclusion there is no doubt that omega-3 fatty acids play an important role in maintaining optimal health. Next we will discuss sources of omega-3s and optimal amounts to take.

Get more information in our book Live Longer Live Healthier

or visit our website at trienergetics.net