3 or 6? A Question of Essential Fatty Acids
Created on 7/15/2008
T says he feels overwhelmed by all the information that has appeared about omega-3 fatty acids and fish oils over the past few years, and asks for clarification. Here goes, T!
Experts believe that back in the days of our hunter / gatherer ancestors, the ratio of intake of omega-6 to omega-3 fatty acids was about 4 to 1. At present, with the vast array of highly processed foods available to us, the typical intake ratio of omega-6 to omega-3 fatty acid approximates 20-40 to 1. Why is this important?
Both omega-6 and omega-3 fatty acids are so-called essential fatty acids, meaning they are important for the proper functioning of the body, but must be obtained through food because the body cannot manufacture them. Omega-6 fatty acids can promote inflammatory changes within the body when ingested in excess, while omega-3 fatty acids appear to decrease inflammation, and offer other health benefits, too. Research suggests that increasing the intake of foods high in omega-3 fatty acids may decrease the incidence of certain chronic illnesses, as well as enhance mood, lessen the discomfort of some inflammatory conditions, lower triglyceride levels and help prevent heart disease.
It's important to keep in mind that the idea is not to try to avoid omega-6 fatty acids, but to better manage the ratio between omega-6 (might increase inflammation) and omega-3 (appears to decrease inflammation) fatty acid intake. The best way to do this is to lessen reliance on highly processed foods, and increase the number of meals we enjoy that include cold water fish, like Alaskan salmon. The American Heart Association recommends eating at least 2 servings of fish every week. Other sources of omega-3 fatty acids include ground flax seeds (I don't recommend flax seed oil, however), walnuts and walnut oil, and canola oil.
For those who cannot tolerate these food options, fish oil supplements that provide high concentrations of omega-3 fatty acids are a reasonable option. Daily supplementation with fish oils is often recommended for health promotion even to those who regularly eat fish. Supplements are available in both liquid and capsule form. Look for products that guarantee purity to avoid exposure to mercury, PCBs, dioxins and other potentially harmful chemicals. The typical dosage is 2,000 mg total of DHA and EPA combined (the main essential fatty acids found within fish oil), but be sure to discuss this option with your doctor before buying anything. One reason - fish oils, when taken in high concentrations, may "thin" the blood, increasing the possibility of bruising and bleeding.
I hope this has been of help, T! Be well.
Dr. Russ
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