What You Should Know About Omega 3's EXECUTIVE SUMMARY (4 pages) Why should I take an Omega 3 supplement? What happens when I don't have enough intake of Omega 3s? Dyslexia Violence Depression Memory problems Weight gain Cancer Heart disease Eczema Allergies Inflammatory diseases Arthritis Diabetes What are the benefits of having enough Omega 3s? The benefits of omega 3s mainly relate to your heart and brain but also relate to your joints, skin and immune system. The benefits include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, improving brain function, depression, ADHD, joint pain and other rheumatoid problems, as well as certain skin ailments, diabetes and allergies. Some research has even shown that omega 3s can boost the immune system and help protect us from an array of illnesses including cancer and Alzheimer's disease. Research studies are published almost weekly where the scientific community discovers more and more amazing omega 3 benefits. Heart Heart disease is a widespread health problem in modern society and is the #1 killer in the United States. Omega 3 fatty acids (DHA and EPA) have been proven in many clinical studies to benefit heart health in a variety of ways. Brain · Allieviate Symptoms of Depression · Reduce Epileptic Seizures · Lower Aggression · Improved Behavior/ADHD · Reduced Chances of Developing Alzheimer's · Allergy Symptoms Reduced Pain and Inflammation · Prevent and relieve arthritis, goat, prostatitis, cystitis Diabetes · Lowered insulin resistance Immune System and Cancer Women's benefits · Lowers the risk for osteoporosis in post-menopausal women · Alleviate pain associated with menstrual cramps Vision · Lowered risk of age related macular degeneration Inflammatory bowel disease · Anti-inflammatory effect in inflammatory bowel disease (Ulcerative colitis and Crohn's disease) Children What is an Omega 6? What is an Omega 9? What is the optimum ratio of Omega 3s to Omega 6s? Optimum Ratio: 1 part omega 3 for every 1 part omega 6 or a 1:1 ratio Maximum Ratio: 1 part omega 3 for every 4 parts omega 6 or a 1:4 ratio Typical Ratio: 1 part omega 3 for every 20 parts omega 6 or a 1:20 ratio What are the best food sources of Omega 3s? What are the side effects of eating too much fish? What impact do Omega 3s have on pregnancy and infants? A natural component of breast milk, DHA supports the optimal development of your baby's: · Brain and central nervous system · Eyes · Heart · Nerve signal transmission · Psychomotor capabilities, such as eye-hand coordination Some studies have shown that, when infants received adequate levels of DHA in utero or from breast milk, they achieved: · Higher visual activity and verbal skills at age 4 · Lower blood pressure at age 6 · Better psychomotor development (such as eye-hand coordination) at age 2 1/2 · Better attention skills at age 5 What are fish burps?! What is the recommended intake of Omega 3s? Recommended Adequate Intakes (AI) for Omega 3 Fatty Acids (Food and Nutrition Board, USA, 2002) Life Stages Age Males (g/day) Females (g/day) Infants 0-6 mos 0.5 0.5 Infants 7-12 mos 0.5 0.5 Children 1-3 yrs 0.7 0.7 Children 4-8 yrs 0.9 0.9 Children 9-13 yrs 1.2 1.2 Children 14-18 yrs 1.6 1.1 Adults 19 yrs and older 1.6 1.1 Pregnancy All ages 1.4 Breastfeeding All ages 1.3 Note: Up to 10% of the above amounts (AI values) may be in the form of DHA + EPA · Cod liver oil comes from the liver · Fish oil comes from the body of the fish What You Should Know About Omega 3's FULL REPORT (11 pages) Why should I take an Omega 3 supplement? Omega 3 is the single most important essential nutrient that is almost entirely missing from our diets today. There is now overwhelming evidence from thousands of clinical studies that omega 3s can improve health and help prevent disease. The problem is that it's very difficult to get omega 3s, which is available in fish oil in a pure form, without high levels of dangerous contaminants like PCBs and mercury. Even if you obey the FDA warnings in the strictest sense, the latest advisory says that up to 12 ounces of a variety of fish each week is safe for everyone. That amount is roughly half of what we need to get enough omega 3s. The human brain is more than 60% fat, but it's not just any fat that our brains are made of. It has to be certain types of fats, and we no longer eat these types of fats like we used to. Many of us would benefit from an outside source of fatty acids like supplements. Worse, we eat man-made trans-fats and excessive amounts of saturated fats and vegetable oils high in omega 6 fatty acids, all of which interfere which our body's attempt to utilize the tiny amount of omega 3 fats that it gets. We are getting too much of the bad fats and not enough of the good fats. Most of us, they say, come up dangerously short with our omega 3s and that's why getting more omega 3s has become so important. While reducing your intake of omega 6s can help, getting more omega 3s from food is an even better way to go. Omega 3s not only plays a vital role in the health of the membrane of every cell in our body, they also help protect us from a number of key health threats. What happens when I don't have enough intake of Omega 3s? Americans consume a dangerously insufficient amount of omega 3s. In fact, researchers believe that about 60% of Americans are deficient in omega 3 fatty acids. Over 2,000 scientific studies have demonstrated the wide range of problems associated with omega 3 deficiencies. This lack of omega 3 in our diets is speculated to be a primary reason behind many of the diseases Americans face, including: Dyslexia Violence Depression Memory problems Weight gain Cancer Heart disease Eczema Allergies Inflammatory diseases Arthritis Diabetes What are the benefits of having enough Omega 3s? Omega 3 benefits are pretty darn astounding. Besides the intake of water and fresh green vegetables, the best addition to one's diet to fight and prevent disease and live longer is an omega 3 supplement. Omega 3s a supplement that everyone, including children, should be taking daily. The benefits of omega 3s mainly relate to your heart and brain but also relate to your joints, skin and immune system. The benefits include reducing the risk of heart disease and stroke while helping to reduce symptoms of hypertension, improving brain function, depression, ADHD, joint pain and other rheumatoid problems, as well as certain skin ailments, diabetes and allergies. Some research has even shown that omega 3s can boost the immune system and help protect us from an array of illnesses including cancer and Alzheimer's disease. Research studies are published almost weekly where the scientific community discovers more and more amazing omega 3 benefits. Just how do omega 3s perform so many health "miracles" in people? One way, experts say, is by encouraging the production of body chemicals that help control inflammation -- in the joints, the bloodstream, and the tissues. Below is an overview of the benefits of Omega 3s: The American Heart Association has published statements since 1996 recommending increased fish intake and/or omega 3 supplements. Heart disease is a widespread health problem in modern society and is the #1 killer in the United States. Omega 3 fatty acids (DHA and EPA) have been proven in many clinical studies to benefit heart health in a variety of ways. Lowers Triglycerides: The effectiveness of fish oil in lowering blood triglycerides (fats) that is known to be a risk factor for cardiovascular disease has been well established in multiple clinical studies. The American Heart Association recommends that people with extremely high triglycerides get 2 to 4 daily grams of omega 3s (containing EPA and DHA) in capsules -- but only in consultation with their doctors. Cholesterol, LDLs, Blood Pressure: Omega 3s help lower cholesterol, LDLs and blood pressure, while at the same time increasing good HDL cholesterol. The pronounced effect of fish oil on high blood fats or elevated cholesterol levels is especially well documented and is supported by results of precise dietary studies in which the effects of a diet rich in salmon oil were compared with those of a vegetable oil and a diet high in saturated fat. Heart Attacks and Strokes: Fish oil has been shown to reduce the chances of heart attacks and may reduce sudden cardiac death by 50-80% or more. When plaque builds up on arterial walls and then breaks loose, it causes what's known as a thrombosis, which is a fancy way of saying clot. If a clot gets stuck in the brain, it causes a stroke. When a clot plugs an artery, it causes a heart attack. Research shows fish oil fatty acids break up clots before they can cause any damage. Fatty acids prevent platelets (smallest cells in the blood) from sticking together and forming blood clots. Reduces Heart Irregularities: Fish oil has been shown to lower heart rates and also prevent arrhythmias (disturbances of the normal rhythm in the heart's beating), thus decreasing the chance of sudden death by a heart attack. EPA and DHA have strong antiarrhythmic action on the heart. In experimental animals and tissue culture systems, EPA and DHA prevent the development of ventricular tachycardia and fibrillation. Circulatory problems: Circulatory problems such as varicose veins and Raynaud's disease benefit from fish oil. Fish oil stimulates blood circulation and increases the breakdown of fibrin, a compound involved in clot and scar formation. Brain Depression: Persons with mood disorders such as depression benefit from fish oil supplementation. Lack of omega 3 fatty acids, and in particular DHA, has been linked by researchers to depression. In studies, fish oil supplements "alleviated" the symptoms of depression, bipolar and psychosis. Epilepsy: Studies have shown reduction in seizures, and in some cases, even complete elimination of seizures in some epileptics. Aggression: A new study of teenagers has found that fish oil and DHA consumption relates to lower hostility rates in teenagers. Hostility has been shown to predict the development and manifestation of heart disease. ADHD, dyslexia and dyspraxia: Like depression and other mood disorders, persons who suffer from ADHD, dyslexia and dyspraxia (absence of ability to perform coordinated skilled movements or clumsiness) benefit from fish oil supplementation. Alzheimer's: Studies showed it was DHA that had the strongest protective effect against Alzheimer disease. In studies, the groups with the highest intake of DHA, an omega 3 fatty acid, demonstrated statistically significant reductions of 60% to 80% in the risk of developing Alzheimer disease. Allergies Studies learn that omega 3 fatty acid-intake by mothers during pregnancy may protect babies against the development of allergies. Fish oil has been found to protect against symptoms of hay fever, sinus infections, asthma, food allergies and allergic skin conditions such as hives and eczema. Skin Skin disorders such as psoriasis have been shown to improve from fish oils. Psoriasis is a common skin disorder that produces thick red plaques covered with silvery scales. In the skin of persons with psoriasis, the amount of compounds causing inflammation is many times greater than normal. Fish oil inhibits the production of these inflammatory compounds. Fish oil improves the health of skin, nails and hair. Fish oil has been found to protect against symptoms of additional skin allergies and conditions such as hives and eczema. Pain and Inflammation (Arthritis and gout) Omega 3 fish oil fatty acids, particularly EPA, have a very positive effect on your inflammatory response. Through several mechanisms, they regulate your body's inflammation cycle by reducing the amount of compounds causing inflammation. Omega 3s prevent and relieve painful conditions like arthritis, prostatitis, cystitis and anything else ending in "itis." Fish oil supplements have also been shown to benefit persons with gout. Gout is a form of arthritis (an inflammation of the joints) that causes sudden, severe attacks of pain, tenderness, Diabetes Diabetics suffering from non-insulin dependent diabetes or type II diabetes benefit from fish oil supplementation. Research show that persons who consume 5-10 percent of their dietary energy consumption in the form of fish or fish oil, have less insulin resistance. Immune System and Cancer The intake of fish oil has been proven to be beneficial for the body's immune function. Research has linked intake of fish oil to the lowered risk of the most common forms of cancer -- prostate, breast, and colon cancer. Science tells us that it accomplishes this in three ways – by stopping the alteration from a normal healthy cell to a cancerous mass, by inhibiting unwanted cellular growth and by killing off cancer cells. Women's benefits The consumption of fish oil lowers the risk for osteoporosis in post-menopausal women. Menstrual cramps are often alleviated from the use of fish oil supplementation. Omega 3 fatty acids are converted into pain relieving substances (prostaglandins type-3) that control contractions of the uterus, which cause the cramping. Vision Research has shown that consumption of fish oil is linked to lowered risk of age related macular degeneration, an eye condition which is the leading cause of severe visual loss in people over age 50. Inflammatory bowel disease Fish oil has been proven to be beneficial in intestinal health. Fish oil has an anti-inflammatory effect in inflammatory bowel disease (Ulcerative colitis and Crohn's disease). Children A Purdue University study has showed that kids low in omega 3 essential fatty acids are significantly more likely to be hyperactive, have learning disorders, and to display behavioral problems. Omega 3 fatty acids are a form of polyunsaturated fat -- which is one of four types of fat that our bodies derive from food. (The other three are cholesterol, saturated fat, and monounsaturated fat.) Omega 3 (and Omega 6 as well) are called essential fatty acids (EFAs), because they've been shown to be essential for good health. Unfortunately, our bodies cannot manufacture these EFAs, so they must be obtained from outside sources -- from the food we eat or the supplements we take. It is only found in fish oil and a few other foods. Omega 3s are broken down into a variety of fatty acids. There are 3 major fatty acids: EPA, DHA, and ALA. Clincal studies show that Omega 3 benefits primarily come from DHA and EPA fatty acids: DHA = docosahexaenoic acid & EPA = eicosapentaenoic acid: cannot be made by the human body must be obtained from foods or supplements found in cold-water fish, such as salmon, tuna and mackerel required for normal development of brain, eyes, nerve tissue ALA = alpha linolenic acid: found in flaxseed oils, dark green leafy vegetables, and some vegetable oils can be made by the human body our bodies convert ALA into DHA and EPA but at a low conversion rate, in the region of 4 – 15% What is an Omega 6? There is absolutely no shortage of Omega 6 in the typical Western diet. In fact, just the opposite is true. Omega 6s are found predominantly in cooking oils (like vegetable oil) but also in foods such as eggs, poultry, cereals, baked goods, and margarine. Try avoiding sunflower, corn, soy, safflower, canola, or products that contain these oils. That is no hydrogenated or partially hydrogenated fats, no margarine, no vegetable oil, no shortening. These oils are chock full of omega 6 fats and will only worsen your omega 6/omega 3 ratio. Better alternatives for oils will be a high quality extra virgin olive oil, coconut oil, avocados, and organic butter, or better yet grass-fed organic butter. Omega 6s are also considered essential. Omega 6s help make our blood 'sticky' so it is able to clot. But when omega 6s aren't balanced with sufficient amounts of omega 3s, problems can ensue because when blood is too 'sticky,' it promotes clot formation, and this can increase the risk of heart attack and stroke. But once you add omega 3s to the mix, the risk of heart problems goes down. Omega 3s can reduce the negative impact of omega 6s. Some medical research has suggested that excessive levels of omega 6 acids, relative to omega 3 fatty acids, may increase the probability of a number of diseases. The latest research shows that the most promising health effects of essential fatty acids are achieved through a proper balance, or ratio, between omega 3s and omega 6s. Read more about the proper ratio later in this document. Please recognize that we get ALL the omega 6 and omega 9 fat we need from food. We do NOT need to take any supplements for these fats. Here are some highlights in the general differences of health benefits between omega 3 and omega 6 fatty acids: 1. Omega 3s reduce inflammation -- omega 6s increase inflammation 2. Omega 3s are decrease blood clotting -- omega 6 increase blood clotting 3. Omega 3s are non-immuno-reactive -- omega 6 are immuno-reactive These differences have profound implications for heart disease, cancer, arthritis, allergies and other chronic diseases. What is an Omega 9? Omega 9 is the third fatty acid (oleonic acid). It is a monunsaturated fat found primarily in olive oil. It is not considered "essential" because the body can make some omega 9. Use olive oil (omega 9) instead of vegetable oil (omega 6) -- using omega 9s instead of omega 6s will help to restore the right ratio between omega 3s and omega 6s. Plus using olive oil instead of vegetable oil will give you some added health benefits because factors found in olive oil can also help boost the good cholesterol, which can also help your heart. What is the optimum ratio of Omega 3s to Omega 6s? Our intake of omega 6, the fat found in vegetable oil, corn, soy, sunflower and other oils, is far too high. We get so much omega 6s in our diet. But not enough omega 3s. The latest research shows that the most promising health effects of essential fatty acids are achieved through a proper balance, or ratio, between omega 3s and omega 6s. Depending on who you speak to, the ratio should be somewhere between 1:4 and 1:1, with 1:1 being the optimum. The problem is that the typical American diet has a ratio of around 1:20 (that is 1 part omega 3 for every 20 parts omega 6s), that spells trouble. Most of us, they say, come up dangerously short with our omega 3s and that's why getting more omega 3 has become so important. While reducing your intake of omega 6s can help, getting more omega 3s from food is an even better way to go. Optimum Ratio: 1 part omega 3 for every 1 part omega 6 or a 1:1 ratio Maximum Ratio: 1 part omega 3 for every 4 parts omega 6 or a 1:4 ratio Typical Ratio: 1 part omega 3 for every 20 parts omega 6 or a 1:20 ratio What are the best food sources of Omega 3s? While a helpful form of omega 3 can be found in flaxseed, walnuts and a few other foods, the most beneficial form of omega 3 -- containing the two most beneficial fatty acids, DHA and EPA, that are essential to fighting and preventing both physical and mental disease -- can only be found in fish. EPA and DHA are found primarily in oily cold-water fish such as mackerel, herring, tuna, and salmon. Fish oil is good because it is already broken down into the forms of fatty acids that your body can use: EPA, and DHA. Unfortunately, eating too much fish runs the risk of ingesting harmful mercury and other toxins. Fish of all varieties from all water sources are now showing dangerously high levels of the tasteless but highly toxic metal. The best omega 3 sources are animal foods, not plant sources. For example, flaxseed is probably the most potent plant source of omega 3s. The problem is that flaxseed only contains ALA and the body must convert the ALA into the beneficial DHA and EPA. Generally the conversion rate is only 4-15%, and for some people, like infants, this conversion is not effective. But don't forget that flax oil has it's advantages, it is high in lignans, phytochemicals shown to have significant anti-cancer properties. Plant sources of omega 3s do not contain EPA and DHA, only ALA. This is thought to be the reason that absorption of essential fatty acids is much greater from animal rather than plant sources. ALA is found primarily in dark green leafy vegetables, flaxseed oils, and certain vegetable oils. Three of the top omega 3 sources are cold-water fish oil, grass-fed red meat and natural eggs. What are the side effects of eating too much fish? Potentially harmful contaminants such as dioxins, mercury, and PCBs are found in some species of fish. Mercury accumulates in fish meat more than in fish oil, and fish oil supplements appear to contain almost no mercury. Therefore, safety concerns apply to eating fish but likely not to ingesting fish oil supplements. Heavy metals are most harmful in young children and pregnant/nursing women. Remember that the bigger and the older the fish, the more contaminants it has. These contaminants are stored in the fatty cells, in the meat, of the fish. What impact do Omega 3s have on pregnancy and infants? DHA is important for healthy growth and development during the early stages of life when children's brains, eyes and nervous systems are growing and developing at a rate unlike any other time in the human lifecycle. Getting enough DHA is important for people of all ages, but especially so for pregnant or nursing mothers and their babies. Although, DHA is important throughout pregnancy, there are two critical periods for the acquisition of these essential omega 3 fatty acids: during fetal development (it is particularly important in the third trimester when significant brain growth occurs) and after birth until the biochemical development in the brain and eyes is completed. A natural component of breast milk, DHA supports the optimal development of your baby's: · Brain and central nervous system · Eyes · Heart · Nerve signal transmission · Psychomotor capabilities, such as eye-hand coordination Some studies have shown that, when infants received adequate levels of DHA in utero or from breast milk, they achieved: · Higher visual activity and verbal skills at age 4 · Lower blood pressure at age 6 · Better psychomotor development (such as eye-hand coordination) at age 2 1/2 · Better attention skills at age 5 Potentially harmful contaminants such as dioxins, methylmercury, and polychlorinated biphenyls (PCBs) are found in some species of fish, and may be harmful in pregnant/nursing women. Methylmercury accumulates in fish meat more than in fish oil, and fish oil supplements appear to contain almost no mercury. Therefore, these safety concerns apply to eating fish but likely not to ingesting fish oil supplements. However, unrefined fish oil preparations may contain pesticides. Fatty acids are added to some infant formulas. Even still, formula-fed infants have lower concentrations of brain DHA than do infants fed human milk. They also have lower intelligence quotients. A recent study in full-term infants, in which a standard infant formula was compared with human milk and with formulas enriched with DHA, provided unequivocal evidence of considerable differences in visual evoked potential. What are fish burps?! Some people have a fishy repeat after taking an omega 3 supplement. Gastrointestinal side effects can be minimized if fish oils are taken with meals and if doses are started low and gradually increased. "Enteric" coated fish oil capsules also minimize the fish burps. Shop around for different brands, your body will react differently to different brands. It is important to note that you should always buy omega 3 nutritional supplements with antioxidants. Antioxidants keep your omega 3 supplements fresh and when combined with vitamin E and/or other antioxidants you will decrease or eliminate the incidences of "fish burps". What if I have low blood pressure or am taking high blood pressure meds? Multiple human trials report small reductions in blood pressure with intake of omega 3 fatty acids. Reductions of 2-5 mmHg have been observed, and effects appear to be dose-responsive (higher doses have greater effects). DHA may have greater effects than EPA. Caution is warranted in patients with low blood pressure or in those taking blood-pressure lowering medications. What is the recommended intake of Omega 3s? In 1990, Health and Welfare Canada established Recommended Nutrient Intakes (RNI values) for all Canadians. The recommended minimal intake for omega 3 fatty acid in the form of ALA was set at 0.5% of total energy. This translates into recommended intakes for ALA (omega 3) of 0.5 gm/day (as example) of 1.2-1.4 grams for children aged 10-12 years (male and female respectively) and 1.1-1.5 gm/day for 25-49 year old adults (female and male, respectively). These Canadian recommendations have more recently been applied and slightly modified by the Food and Nutrition Board in the United States (2002). They established recommended Adequate Intakes (AI values) for ALA, as indicated in Table 1. The term AI refers to the recommended average daily intake level based on observed or experimentally determined approximations or estimates of nutrient intake via a group (or groups) of apparently healthy people that are assumed to be adequate - used when an RDA (recommended dietary allowance) cannot be determined. Current mean estimates of ALA (omega 3) in a North American adult population have been reported to range from approximately 1.3-2.5 gm/day with approximately 40-50% reaching the aforementioned target levels for ALA (omega 3). It is noteworthy, unlike the 1990 recommendations from Canada, that the U.S. recommendations allow for up to 10% of the Adequate Intakes for ALA (omega 3) to be in the form of the longer-chain derivatives as DHA plus EPA. However, no obligatory intakes of DHA and/or EPA were established in these recommendations. Table 1: Recommended Adequate Intakes (AI) for Omega 3 Fatty Acids (Food and Nutrition Board, USA, 2002) Life Stages Age Males (g/day) Females (g/day) Infants 0-6 mos 0.5 0.5 Infants 7-12 mos 0.5 0.5 Children 1-3 yrs 0.7 0.7 Children 4-8 yrs 0.9 0.9 Children 9-13 yrs 1.2 1.2 Children 14-18 yrs 1.6 1.1 Adults 19 yrs and older 1.6 1.1 Pregnancy All ages 1.4 Breastfeeding All ages 1.3 Note: Up to 10% of the above amounts (AI values) may be in the form of DHA + EPA While the FDA does not have a regulation establishing a recommended daily intake for DHA, the agency has not objected to the use of 160mg as a daily value for DHA for children over four and adults. Cod Liver Oil · contains omega 3s · has a fishy smell · more concentrated DHA and EPA · has naturally existing Vitamin A and E · comes from the liver of the fish Fish Oil · contains omega 3s · does not have a fishy smell · less concentration of DHA and EPA · does not have naturally existing Vitamin A and E · comes from the body of the fish (commonly from sardines or mackerel) The liquid supplements will always have higher concentrations (higher milligrams) than the capsule supplements. Does cod liver oil have a lot of Vitamin A? Cod liver oil is very high in Vitamin A -- and if you take it, you should be very careful to do so in limited quantities since it is very easy to overdose in Vitamin A (with possible negative implications for your bones). Do I have to be concerned with my sun exposure, Vitamin D and cod liver oil? Since cod liver oil naturally has vitamin D, if you already have significant sun exposure then you should not take cod liver oil as you will run the risk of overdosing on vitamin D. You should then take fish oil supplements. Why should I take Vitamin E with my Omega 3 supplement, especially fish oil? When you take omega 3 supplements, be sure and take a one vitamin E 400 unit supplement per day as this will help serve to protect the fat from oxidation. This is less of an issue with the cod liver oil (compared to fish oil) as the vitamin D itself is a very potent anti-oxidant. Fish oil taken for many months may cause a deficiency of vitamin E, and therefore vitamin E is added to many commercial fish oil products. As a result, regular use of vitamin E-enriched products may lead to elevated levels of this fat-soluble vitamin. What exactly is Omega 3 Fatty Acids?
What is the difference between Cod Liver Oil and Fish Oil?
What exactly is Omega 3 Fatty Acids?
What is the difference between Cod Liver Oil and Fish Oil?
Monday, November 24, 2008
Omega 3s 101 - Everything you need to know
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