Fri. September 2nd, 2011
Vol. 1, Issue 9

The Power of Fish Oil and Omega-3s

Are you getting enough omega-3s? If you eat a typical Western diet, chances are the answer is no. Read on to learn more about omega-3s and which types are best for your health.

There are several classes of essential fatty acids (EFAs), including omega-3, 6 and 9. Research implies that there is an excess of omega-6 fatty acids (vegetable oils) in many Western diets. In addition, there is a widespread actual or relative dietary deficiency of omega-3 fatty acids in industrialized nations.

There has been a huge dietary shift over the past century, with omega-6 per capita intake increasing from 2-3 pounds per year to more than 25 pounds per year. It's safe to say that omega-6 EFA deficiency is practically nonexistent in Western society, making dietary supplement combinations of both omega-3 and 6 EFAs unnecessary in most cases.

The typical diet consists of a 25 to 1 ratio of omega-6 to omega-3 EFAs, but an optimal ratio of these essential fatty acids is actually 1 to 1. In fact, omega-6 fatty acids are so abundant in the diet that even people who take fish oil supplements may not be getting enough omega-3s to correct this imbalance. Much debate has centered on the health implications of unbalanced ratios of omega-6 to omega-3 fatty acids. Excessive consumption of omega-6 EFAs can negatively impact health by causing the body to release pro-inflammatory hormones.

When it comes to EFAs, the active components of fish oil, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have most relevant health benefits. The abundance of health benefits of fish oil are due to the powerful effects of EPA and DHA on cell membrane structure and function. A key to understanding the anti-inflammatory effects of EPA is to recognize that this particular fatty acid induces the body to create anti-inflammatory, "signalling" hormones (eicosanoids). I have often referred to EPA as the Emperor of EFA because it is readily convertible to DHA and it exerts added anti-inflammatory actions. (www.stephenholtmd.com)

While I do not challenge the healthful nature of vegetable sources of omega-3 fatty acid precursors, there is a widespread, inappropriate belief that these precursor sources are reliable sources of active omega-3 fatty acids. They are not! Bioactive effects of omega-3 fatty acids suplementation cannot be achieved consistently with simple dietary change (e.g., the Zone) or the use of alpha-linolenic acid (ALA) precursors (e.g., flax or walnut oils). In many individuals, only 2 percent of ALA is converted to EPA or DHA over a 24-hour period. This critical biochemical conversion of ALA can be impaired by chronic disease, alcohol, saturated or trans fatty acid intake, caffeine, diabetes mellitus, Metabolic Syndrome X and advancing age. In addition, certain nutrients are required for essential fatty acid metabolism, including B3, B6, magnesium, zinc and vitamin C.

There is no doubt that Grandma was on the right path when she had us all choke down that dreaded spoonful of cod liver oil, but thanks to modern nutraceutical technology, there are other, more effective ways to supplement your diet with fish oil.

However, many are still consuming ineffective fish oil dosages in liquids or plain, softgel capsules, where many problems exist, including spontaneous decomposition of oils and inadequate bioavailability. New formulations of fish oil supplements with enteric coating are believed to improve absorption of active omega-3 fatty acids and produce less digestive upset.

More than a decade ago, researchers in a landmark study published in the New England Journal of Medicine stated that when individuals were given enteric coated preparations of fish oil: "the frequency of side effects is reduced, compliance increases, and long-term treatment becomes feasible for many patients" (NEJM, 334, 24, 1557-60, 1996).

In summary, many modern nutritionists and health professionals advocate consumption of omega-3s (in the form of enteric-coated fish oil supplements) to balance the intake of omega-6s and to promote health and well-being. While fish oil supplements are considered safe, pregnant women and those with existing health conditions should consult a doctor, pharmacist or a knowledgeable healthcare professional before taking any supplement.

Be Healthy!
Stephen Holt, MD

Stephen Holt, MD is a Distinguished Professor of Medicine (Emerite) and a medical practitioner in New York State. He has published many peer-review papers in medicine and he is a best-selling author with more than twenty books in national and international distribution. He has received many awards for teaching and research. Dr. Holt is a frequent lecturer at scientific meetings and healthcare facilities throughout the world. He is the founder of the Holt Institute of Medicine (www.hiom.org) and www.stephenholtmd.com