FitSugar

You Asked: For Omega-3s - Flaxseed Oil or Fish Oil?

FitSugar — Wed, 27 May 2009 09:00:00 -0700

Dear Fit,
I never eat fish, so I worry about getting enough omega-3s. Before I start taking supplements, I wanted to know which is the better choice, flaxseed oil or fish oil capsules?
-Unsure About Omegas

I'm glad you're focusing on getting enough omega-3s, since this essential fatty acid is so beneficial to our health. These fats have anti-inflammatory and mood-stabilizing properties, can relieve chronic pain, have been found to reduce the risk of heart attacks and stroke, and can lower cholesterol. To find out which capsules are the better choice, read more.

In order to answer this question, we need to go over the three types of omega-3s:

Eicosapentaenoic acid (EPA): Necessary for physical and mental health, this type is found primarily in fish and fish oil.

Docosahexaenoic acid (DHA): Especially important to your body and necessary for various bodily functions involving your brain, blood vessels, and immune system. It's found in shellfish, fish, and fish oil.

Alpha-linolenic acid (ALA): This is the only omega-3 found in plants like flaxseeds, canola, soy, hemp seed, walnuts, and enhanced foods. When you consume ALA, your body converts it into EPA and then eventually into DHA.

Fish oil capsules contain both EPA and DHA, and flaxseed oil capsules contain ALA. Even though our bodies convert ALA into DHA and EPA, it's more beneficial to your body to consume EPA and DHA directly. If you have nothing against eating fish products, I'd opt for the fish oil capsules and look for the USP seal when shopping for supplements. One dose will only fulfill about half of your RDI of omega-3s though, so think about getting the rest from foods such as fish, flaxseeds, and walnuts.

The Skinny On: Mercury and Fish Oil Supplements

FitSugar — Thu, 26 Mar 2009 03:00:00 -0700

Eating fish is a great way to get your fill of essential omega-3 fatty acids. This healthy fat can help fight obesity, improve your mood, prevent chronic aches and pains, and keep your heart healthy. If you're not a fan of preparing or eating fish, then you may opt for the convenience of fish oil capsules instead. You may have wondered how safe these supplements are when it comes to mercury levels or toxic pollutants found in some species of fish.

To find out, read more.

Studies show that most fish oil supplements contain little or no mercury since they're made from cod, anchovies, and sardines. These types of fish are lower on the food chain, so they live shorter lives and accumulate less mercury. Most companies distill their fish oils too, which helps remove any contaminants such as dioxins or PCBs. So if you're worried about getting too much mercury from eating fish, taking fish oil supplements is a safe choice. Also, look for the USP seal on your nutritional supplements.

Omega-3 Competition: Fish Oil vs. Flaxseed Oil

FitSugar — Wed, 30 Apr 2008 03:30:00 -0700

We've all heard about how omega-3s are so important for our health. These fats have anti-inflammatory and mood stabilizing properties, and they have been found to reduce the risk of heart attacks, stroke, and can lower cholesterol.

They can be found in fish (mostly oily, cold water fish like salmon, tuna, herring, and sardines), flaxseeds, omega-3 enhanced foods, walnuts, and lamb. Since many people are a little concerned about the mercury levels in fish, taking fish oil capsules is an option. Another popular option is flaxseed oil. In the omega-3 competition which oil is the victor? To find out read more.

For starters there are three kinds of omega-3s relevant to the question. They are:

Eicosapentaenoic acid (EPA): Necessary for physical and mental health. Found primarily in fish and fish oil.

Docosahexaenoic acid (DHA): Especially important to your body and necessary for various bodily functions involving your brain, blood vessels, and immune system. They are also found in shellfish, fish, fish oil, and enhanced foods (like baby formula).

Alpha-linolenic acid (ALA): This is the only omega-3 found in plants like flaxseeds, canola, soy, hemp seed, English walnuts, and enhanced foods. When you consume ALA, your body converts it into EPA and then eventually into DHA.

Pregnant women and infants need DHA for proper brain and nervous system development, since their bodies can't usually get enough of it from foods that contain ALA. Adults can benefit from all three omega-3s since they each have heart-protecting properties. It's uncertain though whether ALA has as many health benefits as the other two, since the benefits of EPA and DHA have been studied more. It also isn't known if the health benefits of flaxseed oil come from the ALA, or from the two omega-3s (EPA and DHA) derived from it. So for now, it would seem that fish oil capsules are better sources of omega-3s. If you like flaxseed oil, I wouldn't give up on it, but you might consider fish oil too.

7 Instant Mood Boosters

FitSugar — Wed, 25 Jul 2007 11:00:00 -0700

Just one of those days huh? Don't worry we all have days where we are feeling a little down in the dumps, it's normal.

For those days where you are feeling down in the dumps, U.S. News and World Report has a list of seven things you can do to pep up -- If you've been exercising then it should come as no surprise that getting your body moving tops the list.

Set your body in motion. Getting active for 30 minutes a day, six days a week can alleviate chronic sadness as well as antidepressants, according to a 2005 study in the American Journal of Preventive Medicine. Even a more modest regimen might provide a quick pick-me-up and neutralize a bad day. A brisk, 15-minute walk "can improve your mood and increase your energy for up to two hours," says Robert Thayer, a professor of psychology at California State University and author of Calm Energy: How People Regulate Mood With Food and Exercise.

There are six more ideas so read more

Know thyself. As beneficial as exercise is, it's often the last thing you want to do when you're down in the dumps. You might feel like reaching for a candy bar or a cold beer rather than your sneakers. While food or alcohol can provide a temporary lift, you're likely to feel even more drained later, says Thayer. When you recognize what Thayer calls "tense tiredness," force yourself to get a real, lasting mood boost. Think back to how you felt after your last power walk, and use that memory as a motivation to get moving.
Take a breathing break. For 10 minutes, focus on the flow moving in and out of your lungs. Doing so, says Thayer, will help initiate a "relaxation response," which lowers breathing rate, heart rate, and blood pressure, thus reducing tension. To achieve this response, sit in a comfortable position and pick a meaningful word or phrase, like "love" or "peace on Earth." Close your eyes, relax your muscles, and breathe slowly and naturally. Each time you exhale, repeat your focus word or phrase. Meditation and yoga are also great ways to get this response.
Wake up without an alarm. Without enough sleep-most adults need seven to eight hours-even a Pollyanna type will feel cranky. What's more, prolonged sleep deprivation can actually lead to depression. Yet about 60 percent of American women say they get a good night's sleep only a few nights per week, according to a March 2007 poll conducted by the National Sleep Foundation. Not surprisingly, more than half the women polled said they had felt unhappy, sad, or depressed in the previous month, and one third reported feeling hopeless about the future. Maintaining a regular sleep schedule will help you sleep through the night and wake up in the morning without an alarm, which is a good sign you've met your sleep quota. Also, try to make evenings as relaxing as possible-free of caffeine, work-related E-mail, and heavy-duty workouts.
Think fish oil. Fatty fish like tuna, mackerel, salmon, and herring are rich in omega-3 fatty acids, which appear to protect against depression. Some studies, for example, indicate that fish oil supplements can alleviate depressive symptoms, according to a review article published in the June 2006 issue of the American Journal of Psychiatry. Aim for several servings a week of omega-3-rich fish, and look for omega-3-fortified foods (listed on the label), including somebrands of eggs, margarine, and yogurt. Taking fish oil supplements is another way to boost your intake of the good fat.
Turn on the tunes. In his research, Thayer has found that listening to music was the second-most-effective way-after exercise-to turn around a bad mood. The kind of music? "We don't have a definitive answer on that," he says, "but I'd guess it would be songs with energizing, toe-tapping beats."
Talk it out. Having a strong network of family and friends to lean on can be crucial for dealing with sadness. You might also benefit from talking to a professional. A form of psychotherapy called cognitive behavioral therapy has been found to be particularly beneficial. It teaches you to overcome irrational thoughts that trigger depressed feelings and to find ways to incorporate pleasurable activities into your life. Studies have shown that this therapy works as well as medication in many cases, points out Jerome Wakefield, a psychology researcher at New York University and coauthor of The Loss of Sadness. And it can give you enduring tools to overcome these feelings for life.

Source

Sprinkle A Little DHA On That

FitSugar — Wed, 17 Jan 2007 07:30:00 -0800

An omega-3 fatty acid called docosahexaenoic acid, or DHA, is making quite the buzz lately.

The New York Times is reporting that DHA additives in many (or almost all) foods may be in the near future. Martek Biosciences has been trying for years to persuade food makers to add an omega-3 fat found in algae to everything from cheese puffs to cornflakes so that we can all end up with healthier hearts, sharper minds and better vision. DHA is already added to infant formulas to help newborn baby eye and brain development. But is it a magic elixir?

Nutritionists aren't convinced -- While they think that DHAs are certainly worth pursuing, there is not yet enough proof to warrant telling people to go out of their way to take DHA supplements (with the exception of people with a history of heart disease and premature infants who are proven to benefit from DHA). DHA may reduce the risks of Alzheimer’s, but more study is needed before any definitive claims can be made.

Watch for it in the news as I predict a big year for Omega-3s.

Free Sample: Nature Made Fish Oil Capsules

FitSugar — Fri, 13 Apr 2007 02:30:00 -0700

You all know how much I love free samples...you know "try it before you buy it." You all know how much I love Omega-3 Fatty Acids, since I sing its praises daily. Well here's a free sample that combines the two: Nature Made Fish Oil Supplements.

Each capsule contains 1200 mg of omega-3 fatty acids, and while there is no official RDI (Recommended Daily Intake) for omega-3 fatty acids, the National Institute of Health recommends 4 grams of it daily for adults. Omega-3s are great for a lot of reasons but mainly because they have anti-inflammatory and mood stabilizing properties, and they have been found to reduce the risk of coronary heart disease and lower cholesterol. If you are looking for ways to get more of these fats in your diet check out That's Nutty for fishless ways to get this fat in your diet. Or you can try this Fish Oil supplement.

To get your sample all you need to do is go to this site, and fill out the required information to receive your samples in the mail. It takes less than 60 seconds to fill out the form and you should receive your sample in the mail in 4 to 6 weeks.

Not So Fishy Sources of Omega-3s

FitSugar — Thu, 29 Mar 2007 11:45:04 -0700

I could talk your ear off about omega-3 fatty acids, but hopefully you know by now that they are super beneficial to the body. They increase HDL (good cholesterol), decrease triglycerides, prevent irregular heart beats, and prevent blood clot formation. Omega-3s are the fats you should love because they also reduce inflammation throughout the body.

Last week when I posted about which fish are both high in omega-3s and low in mercury, I received a lot of comments from folks that just don't like eating fish. So here is a list of foods high in omega-3s.

Flax seed and Flax seed oil: Uncle Sam breakfast cereal contains whole flax seeds and it is high in fiber, which means there are multiple reasons to eat it for breakfast. Flax seed oil can be used in salad dressing or on toast as a butter alternative. Calorie wise you get the most bang for your buck with flax seeds - 95 calories of flax seeds provide over 100 percent of the Daily Recommended Intake of omega-3s.
Walnuts: Raw walnuts are a great treat, tossed into a green salad or your morning oatmeal. 2 ounces of walnuts contain 5.2 grams of omega-3s. Plus you can use walnut oil - it is great in salad dressing or on toast.
Soybeans - 1 cup of cooked soybeans contains just over 1 gram of omega-3s. While that is not a lot, I say every little bit counts. Cook up some for your dinner veggie tonight...they are also great to munch on while you're cooking.

Canola oil also contains omega 3s and can be used at high temperatures so it is great for baking and cooking.

Fit's Tip: The current dietary recommendation is to eat 7 - 11 grams of omega-3s a day. So plan your meals and snacks ahead of time so you can eat all you need of this fat. Remember, just because it is a good thing doesn't mean you should go overboard. Fat is still fat, even if it is good for you.

What's the Diff: Omega-3s vs. Omega-6s

FitSugar — Fri, 20 Nov 2009 07:00:10 -0800

Omegas are all the buzz right now, and it seems like everywhere you turn, new foods are being enhanced with this essential fatty acid, or labeled as an excellent source. What people don't know is that there are different types of omegas, and eating too much of one kind can actually be harmful to your body.

Omega-3s are found in flax seeds, walnuts, cod liver oil, and fatty fish like mackerel, lake trout, albacore tuna, and salmon. Fish are the best sources because they are high in two particular fatty acids that are crucial to good health, DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid).

Then there are omega-6s. These fats are found in eggs, nuts, chicken, and vegetable oils such as corn, soy, safflower, and sunflower oil. Omega-6s are high in LA (linoleic acid), which is converted by the body into GLA (gamma-linolenic acid), and then further broken down to AA (arachidonic acid).

Do you know which type of omega fatty acid we should be eating more of? To find out, keep reading

Fish Oil For the Environment

FitSugar — Wed, 01 Apr 2009 14:30:00 -0700

The omega-3 fatty acids found in fish oil are known for reducing inflammation that leads to joint pain as well as heart disease, but an Irish study found this type of fat helpful in reducing something else: methane produced by farm animals. Essentially, fish oil reduces flatulence produced by cows. Methane is a powerful greenhouse gas and is considered 20 times more powerful than carbon dioxide at trapping solar energy. In fact the EPA estimates that 28 percent of methane emissions related to human activity comes from cows and other farm animals like goats and sheep. That's a lot of gas.

The cattle were given a diet containing 2 percent fish oil, which reduced the amount of gas they produced by 21 percent. I must admit at first I found this news humorous. With two small children in the house, potty humor reigns. But I am curious about two things. Did the fish oil make the cows burp, since my omega-3 supplement certainly revisits me? Secondly, were the cows in the study fed grass and other plants they evolved to eat or corn, which is known to create stomach issues in cows?

Source

Omega-3 fatty acids

FitSugar — Wed, 08 Oct 2008 17:35:25 -0700

HEALTH GUIDE REFERENCE FROM A.D.A.M

Overview

Omega-3 fatty acids are considered essential fatty acids. They are essential to human health but cannot be manufactured by the body. For this reason, omega-3 fatty acids must be obtained from food. Omega-3 fatty acids can be found in fish, such as salmon, tuna, and halibut, other marine life such as algae and krill, certain plants (including purslane), and nut oils. Also known as polyunsaturated fatty acids (PUFAs), omega-3 fatty acids play a crucial role in brain function as well as normal growth and development. The American Heart Association recommends eating fish (particularly fatty fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon) at least 2 times a week. It is advised that pregnant women and mothers, nursing mothers, young children, and women who might become pregnant not eat several types of fish, including swordfish, shark, and king mackerel. These individuals should also limit consumption of other fish, including albacore tuna, salmon, and herring. They can take omega-3 fatty acids in quality dietary supplements that are certified mercury-free by a reputable third-party lab.

There are three major types of omega 3 fatty acids that are ingested in foods and used by the body: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). Once eaten, the body converts ALA to EPA and DHA, the two types of omega-3 fatty acids more readily used by the body. Extensive research indicates that omega-3 fatty acids reduce inflammation and help prevent risk factors associated with chronic diseases such as heart disease, cancer, and arthritis. These essential fatty acids are highly concentrated in the brain and appear to be particularly important for cognitive (brain memory and performance) and behavioral function. In fact, infants who do not get enough omega-3 fatty acids from their mothers during pregnancy are at risk for developing vision and nerve problems. Symptoms of omega-3 fatty acid deficiency include extreme tiredness (fatigue), poor memory, dry skin, heart problems, mood swings or depression, and poor circulation.

It is important to maintain an appropriate balance of omega-3 and omega-6 (another essential fatty acid) in the diet, as these two substances work together to promote health. Omega-3 fatty acids help reduce inflammation, and most omega-6 fatty acids tend to promote inflammation. An inappropriate balance of these essential fatty acids contributes to the development of disease while a proper balance helps maintain and even improve health. A healthy diet should consist of roughly 2 - 4 times more omega-6 fatty acids than omega-3 fatty acids. The typical American diet tends to contain 14 - 25 times more omega-6 fatty acids than omega-3 fatty acids, and many researchers believe this imbalance is a significant factor in the rising rate of inflammatory disorders in the United States.

In contrast, however, the Mediterranean diet consists of a healthier balance between omega-3 and omega-6 fatty acids, and many studies have shown that people who follow this diet are less likely to develop heart disease. It also contains another fatty acid, omega-9 fatty acids, which have been reported to help lower risks associated with cancer and heart disease. The Mediterranean diet does not include much meat (which is high in omega-6 fatty acids) and emphasizes foods rich in omega-3 fatty acids, including whole grains, fresh fruits and vegetables, fish, olive oil, garlic, as well as moderate wine consumption.

Uses

Clinical studies suggest that omega-3 fatty acids may be helpful in treating a variety of health conditions. The evidence is strongest for heart disease and problems that contribute to heart disease, but the range of possible uses for omega-3 fatty acids include:

High cholesterol

Those who follow a Mediterranean-style diet tend to have higher high density lipoprotein (HDL or "good" )cholesterol levels. Similar to those who follow a Mediterranean diet, Inuit Eskimos, who consume high amounts of omega-3 fatty acids from fatty fish, also tend to have increased HDL cholesterol and decreased triglycerides (fatty material that circulates in the blood). In addition, fish oil supplements containing eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) have been reported in several large clinical studies to reduce low density lipoprotein (LDL or "bad") cholesterol and triglyceride levels. Finally, walnuts (which are rich in alpha linolenic acid or ALA) have been reported to lower total cholesterol and triglycerides in individuals with high cholesterol levels.

High blood pressure

Several clinical studies suggest that diets or supplements rich in omega-3 fatty acids lower blood pressure significantly in individuals with hypertension. An analysis of 17 clinical studies using fish oil supplements found that supplementation with 3 or more grams of fish oil daily can lead to significant reductions in blood pressure in individuals with untreated hypertension.

Heart disease

One of the best ways to help prevent and treat heart disease is to eat a low-fat diet and to replace foods rich in saturated and trans-fat with those that are rich in monounsaturated and polyunsaturated fats (including omega-3 fatty acids). Clinical evidence suggests that EPA and DHA found in fish oil help reduce risk factors for heart disease including high cholesterol and high blood pressure. There is also strong evidence that these substances can help prevent and treat atherosclerosis by inhibiting the development of plaque and blood clots, each of which tends to clog arteries. Clinical studies of heart attack survivors have found that daily omega-3 fatty acid supplements dramatically reduce the risk of death, subsequent heart attacks, and stroke. Similarly, people who eat an ALA-rich diet are less likely to suffer a fatal heart attack.

Strong evidence from population-based clinical studies suggests that omega-3 fatty acid intake (primarily from fish) helps protect against stroke caused by plaque buildup and blood clots in the arteries that lead to the brain. In fact, eating at least 2 servings of fish per week can reduce the risk of stroke by as much as 50%. However, people who eat more than 3 grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may be at an increased risk for hemorrhagic stroke, a potentially fatal type of stroke in which an artery in the brain leaks or ruptures.

Diabetes

Individuals with diabetes tend to have high triglyceride and low HDL levels. Omega-3 fatty acids from fish oil can help lower triglycerides and apoproteins (markers of diabetes), and raise HDL, so people with diabetes may benefit from eating foods or taking supplements that contain DHA and EPA. ALA (from flaxseed, for example) may not have the same benefit as DHA and EPA because some people with diabetes lack the ability to efficiently convert ALA to a form of omega-3 fatty acids that the body can use readily. There have been slight increases reported in fasting blood sugar levels in patients with type 2 diabetes while taking fish oil supplements.

Weight loss

Many individuals who are overweight suffer from poor blood sugar control, diabetes, and high cholesterol. Clinical studies suggest that overweight people who follow a weight loss program that includes exercise tend to achieve better control over their blood sugar and cholesterol levels when fish rich in omega-3 fatty acids (such as salmon, mackerel, and herring) is a staple in their low-fat diet.

Arthritis

Most clinical studies investigating the use of omega-3 fatty acid supplements for inflammatory joint conditions have focused almost entirely on rheumatoid arthritis. Several articles reviewing the research in this area conclude that omega-3 fatty acid supplements reduce tenderness in joints, decrease morning stiffness, and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis.

In addition, laboratory studies suggest that diets rich in omega-3 fatty acids (and low in the inflammatory omega-6 fatty acids) may benefit people with other inflammatory disorders, such as osteoarthritis. In fact, several test tube studies of cartilage-containing cells have found that omega-3 fatty acids decrease inflammation and reduce the activity of enzymes that destroy cartilage. Similarly, New Zealand green lipped mussel (Perna canaliculus), another potential source of omega-3 fatty acids, has been reported to reduce joint stiffness and pain, increase grip strength, and enhance walking pace in a small group of people with osteoarthritis. In some participants, symptoms worsened before they improved.

An analysis was conducted of 17 randomized, controlled clinical trials assessing the pain relieving effects of omega-3 fatty acid supplementation in patients with rheumatoid arthritis or joint pain caused by inflammatory bowel disease (IBS) and painful menstruation (dysmenorrhea). The results suggest that omega-3 fatty acids are effective treatment, along with conventional therapies such as anti-inflammatory drugs, for joint pain associated with rheumatoid arthritis, inflammatory bowel disease, and dysmenorrhea.

Osteoporosis

Clinical studies suggest that omega-3 fatty acids such as EPA help increase levels of calcium in the body, deposit calcium in the bones, and improve bone strength. In addition, studies also suggest that people who are deficient in certain essential fatty acids (particularly EPA and gamma-linolenic acid [GLA], an omega-6 fatty acid) are more likely to suffer from bone loss than those with normal levels of these fatty acids. In a study of women over 65 with osteoporosis, those given EPA and GLA supplements experienced significantly less bone loss over 3 years than those who were given a placebo. Many of these women also experienced an increase in bone density.

Depression

People who do not get enough omega-3 fatty acids or do not maintain a healthy balance of omega-3 to omega-6 fatty acids in their diet may be at an increased risk for depression. The omega-3 fatty acids are important components of nerve cell membranes. They help nerve cells communicate with each other, which is an essential step in maintaining good mental health. In particular, DHA is involved in a variety of nerve cell processes.

Levels of omega-3 fatty acids were found to be measurably low and the ratio of omega-6 to omega-3 fatty acids were particularly high in a clinical study of patients hospitalized for depression. In a clinical study of individuals with depression, those who ate a healthy diet consisting of fatty fish 2 - 3 times per week for 5 years experienced a significant reduction in feelings of depression and hostility.

Bipolar disorder

In a clinical study of 30 people with bipolar disorder, those who were treated with EPA and DHA (in combination with their usual mood stabilizing medications) for 4 months experienced fewer mood swings and recurrence of either depression or mania than those who received placebo. Another 4-month long clinical study treating individuals with bipolar depression and rapid cycling bipolar disorder did not find evidence of efficacy for the use of in EPA in these patients.

Schizophrenia

Preliminary clinical evidence suggests that people with schizophrenia experience an improvement in symptoms when given omega-3 fatty acids. However, a recent well-designed study concluded that EPA supplements are no better than placebo in improving symptoms of this condition. The conflicting results suggest that more research is needed before conclusions can be drawn about the benefit of omega-3 fatty acids for schizophrenia. Similar to diabetes, individuals with schizophrenia may not be able to convert ALA to EPA or DHA efficiently.

Attention deficit/hyperactivity disorder (ADHD)

Children with attention deficit/hyperactivity disorder (ADHD) may have low levels of certain essential fatty acids (including EPA and DHA) in their bodies. In a clinical study of nearly 100 boys, those with lower levels of omega-3 fatty acids demonstrated more learning and behavioral problems (such as temper tantrums and sleep disturbances) than boys with normal omega-3 fatty acid levels. In animal studies, low levels of omega-3 fatty acids have been shown to lower the concentration of certain brain chemicals (such as dopamine and serotonin) related to attention and motivation. Clinical studies that examine the ability of omega-3 supplements to improve symptoms of ADHD are still needed. At this point in time, eating foods high in omega-3 fatty acids is a reasonable approach for someone with ADHD. A clinical study used omega-3 and omega-6 fatty acid supplementation in 117 children with ADHD. They study found significant improvements in reading, spelling, and behavior in the children over the 3 months of therapy. Another clinical study found that omega-3 fatty acid supplementation helped to decrease physical aggression in school children with ADHD. More studies, including comparisons with drug therapies (such as stimulants), should be performed.

Eating disorders

Clinical studies suggest that men and women with anorexia nervosa have lower than optimal levels of polyunsaturated fatty acids (including ALA and GLA). To prevent the complications associated with essential fatty acid deficiencies, some experts recommend that treatment programs for anorexia nervosa include PUFA-rich foods such as fish and organ meats (which include omega-6 fatty acids).

Burns

Essential fatty acids have been used to reduce inflammation and promote wound healing in burn victims. Animal research indicates that omega-3 fatty acids help promote a healthy balance of proteins in the body -- protein balance is important for recovery after sustaining a burn. Further research is necessary to determine whether omega-3s benefit people in the same way.

Skin disorders

In one clinical study, 13 people with a particular sensitivity to the sun known as photo dermatitis showed significantly less sensitivity to UV rays after taking fish oil supplements. Still, research indicates that topical sunscreens are much better at protecting the skin from damaging effects of the sun than omega-3 fatty acids. In another study of 40 people with psoriasis, those who were treated with medications and EPA supplements did better than those treated with the medications alone. In addition, many clinicians believe that flaxseed (which contains omega-3 fatty acids) is helpful for treating acne.

Inflammatory bowel disease (IBD)

When added to medication, such as sulfasalazine (a standard medication for IBD), omega-3 fatty acids may reduce symptoms of Crohn's disease and ulcerative colitis -- the 2 types of IBD. More studies to investigate this preliminary finding are under way. In animals, it appears that ALA works better at decreasing bowel inflammation than EPA and DHA. Plus, fish oil supplements can cause side effects that are similar to symptoms of IBD (such as flatulence, belching, bloating, and diarrhea).

Asthma

Clinical research suggests that omega-3 fatty acid supplements (in the form of perilla seed oil, which is rich in ALA) may decrease inflammation and improve lung function in adults with asthma. Omega-6 fatty acids have the opposite effect: they tend to increase inflammation and worsen respiratory function. In a small, well-designed clinical study of 29 children with asthma, those who took fish oil supplements rich in EPA and DHA for 10 months had improvement in their symptoms compared to children who took a placebo pill.

Macular Degeneration

A questionnaire administered to more than 3,000 people over the age of 49 found that those who consumed more fish in their diet were less likely to have macular degeneration (a serious age-related eye condition that can progress to blindness) than those who consumed less fish. Similarly, a clinical study comparing 350 people with macular degeneration to 500 without the eye disease found that those with a healthy dietary balance of omega-3 and omega-6 fatty acids and higher intake of fish in their diets were less likely to have this particular eye disorder. Another larger clinical study confirms that EPA and DHA from fish, 4 or more times per week, may reduce the risk of developing macular degeneration. Notably, however, this same study suggests that ALA may actually increase the risk of this eye condition.

Menstrual pain

In a clinical study of nearly 200 Danish women, those with the highest dietary intake of omega-3 fatty acids had the mildest symptoms, such as hot flashes and increased sweating, during menstruation.

Colon cancer

Consuming significant amounts of foods rich in omega-3 fatty acids appears to reduce the risk of colorectal cancer. For example, Eskimos, who tend to follow a high-fat diet but eat significant amounts of fish rich in omega-3 fatty acids, have a low rate of colorectal cancer. Animal studies and laboratory studies have found that omega-3 fatty acids prevent worsening of colon cancer while omega-6 fatty acids promote the growth of colon tumors. Daily consumption of EPA and DHA also appeared to slow or even reverse the progression of colon cancer in people with early stages of the disease.

Clinical studies have reported that low levels of omega-3 fatty acids in the body are a marker for an increased risk of colon cancer.

However, in an animal study of rats with metastatic colon cancer (in other words, cancer that has spread to other parts of the body such as the liver), omega-3 fatty acids actually promoted the growth of cancer cells in the liver. Until more information is available, it is best for people with advanced stages of colorectal cancer to avoid omega-3 fatty acid supplements and diets rich in this substance.

Breast cancer

Although not all experts agree, women who regularly consume foods rich in omega-3 fatty acids over many years may be less likely to develop breast cancer. In addition, the risk of dying from breast cancer may be significantly less for those who eat large quantities of omega-3 from fish and brown kelp seaweed (common in Japan). This is particularly true among women who substitute fish for meat. The balance between omega-3 and omega-6 fatty acids appears to play an important role in the development and growth of breast cancer. Further research is still needed to understand the effect that omega-3 fatty acids may have on the prevention or treatment of breast cancer. For example, researchers speculate that omega-3 fatty acids in combination with other nutrients (namely, vitamin C, vitamin E, beta-carotene, selenium, and coenzyme Q10) may prove to be of particular value for preventing and treating breast cancer.

Prostate cancer

Laboratory and animal studies indicate that omega-3 fatty acids (specifically, DHA and EPA) may inhibit the growth of prostate cancer. Similarly, population based clinical studies of groups of men suggest that a low-fat diet with the addition of omega-3 fatty acids from fish or fish oil help prevent the development of prostate cancer. Like breast cancer, the balance of omega-3 to omega-6 fatty acids appears to be particularly important for reducing the risk of this condition. ALA, however, may not offer the same benefits as EPA and DHA. In fact, one recent clinical study evaluating 67 men with prostate cancer found that they had higher levels of ALA compared to men without prostate cancer. More research in this area is needed.

Other

Although further research is needed, preliminary evidence suggests that omega-3 fatty acids may also prove helpful in protecting against certain infections and treating a variety of conditions, including autism, ulcers, migraine headaches, preterm labor, emphysema, psoriasis, glaucoma, Lyme disease, systemic lupus erythmatosus (lupus), irregular heart beats (arrhythmias), multiple sclerosis, and panic attacks. Omega-3 fatty acid supplementation may also help to reduce stress and the effects it has on the body.

Dietary Sources

Fish, plant, and nut oils are the primary dietary source of omega-3 fatty acids. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are found in cold-water fish such as salmon, mackerel, halibut, sardines, tuna, and herring. ALA is found in flaxseeds, flaxseed oil, canola (rapeseed) oil, soybeans, soybean oil, pumpkin seeds, pumpkin seed oil, purslane, perilla seed oil, walnuts, and walnut oil. Other sources of omega-3 fatty acids include sea life such as krill and algae.

Available Forms

In addition to the dietary sources described, EPA and DHA can be taken in the form of fish oil capsules. Flaxseed, flaxseed oil, fish and krill oils should be kept refrigerated. Whole flaxseeds must be ground within 24 hours of use, otherwise the ingredients lose their activity. Flaxseeds are also available in ground form in a special mylar package so that the components in the flaxseeds stay active.

Be sure to buy omega-3 fatty acid supplements made by established companies who certify that their products are free of heavy metals such as mercury, lead, and cadmium.

How to Take It

Dosing for fish oil supplements should be based on the amount of EPA and DHA in the product, not on the total amount of fish oil. Supplements vary in the amounts and ratios of EPA and DHA. A common amount of omega-3 fatty acids in fish oil capsules is 0.18 grams (180 mg) of EPA and 0.12 grams (120 mg) of DHA. Five grams of fish oil contains approximately 0.17 - 0.56 grams (170 -560 mg) of EPA and 0.072 - 0.31 grams (72 - 310 mg) of DHA. Different types of fish contain variable amounts of omega-3 fatty acids, and different types of nuts or oil contain variable amounts of a-linolenic acid. Fish oils contain approximately 9 calories per gram of oil.

Children (18 years and younger)

The precise safe and effective doses of all types of omega-3 fatty acid supplements in children have not been established. Omega-3 fatty acids are used in some infant formulas, although effective doses are not clearly established. Ingestion of fresh fish should be limited in young children due to the presence of potentially harmful environmental contaminants, including mercury. Fish oil capsules should not be used in children except under the direction of a health care provider.

Adults

Individuals taking more than 3 grams daily of omega-3 fatty acids from capsules should do so only under the supervision of a health care provider due to an increase risk of bleeding.

For healthy adults with no history of heart disease: The American Heart Association (AHA) recommends eating fish at least 2 times per week.

For adults with coronary heart disease: The American Heart Association (AHA) recommends an omega-3 fatty acid supplement (as fish oils), 1 gram daily of EPA and DHA. It may take 2 - 3 weeks for benefits of fish oil supplements to be seen.

For adults with high cholesterol levels: The American Heart Association (AHA) recommends an omega-3 fatty acid supplement (as fish oils), 2 - 4 grams daily of EPA and DHA. It may take 2 - 3 weeks for benefits of fish oil supplements to be seen.

Precautions

Because of the potential for side effects and interactions with medications, dietary supplements should be taken only under the supervision of a knowledgeable health care provider.

Omega-3 fatty acids should be used cautiously by people who bruise easily, have a bleeding disorder, or take blood-thinning medications, including warfarin (Coumadin) or clopidogrel (Plavix), because excessive amounts of omega-3 fatty acids may lead to bleeding. In fact, people who eat more than three grams of omega-3 fatty acids per day (equivalent to 3 servings of fish per day) may be at an increased risk for hemorrhagic stroke, a potentially fatal condition in which an artery in the brain leaks or ruptures.

Fish oil can cause flatulence, bloating, belching, and diarrhea. Time-release preparations may reduce these side effects, however.

People with either diabetes or schizophrenia may lack the ability to convert alpha-linolenic acid (ALA) to eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the forms more readily used in the body. Therefore, people with these conditions should obtain their omega-3 fatty acids from dietary sources rich in EPA and DHA. Also, individuals with type 2 diabetes may experience increases in fasting blood sugar levels while taking fish oil supplements. If you have type 2 diabetes, only use fish oil supplements under the supervision of a health care provider.

Although studies have found that regular consumption of fish (which includes the omega-3 fatty acids EPA and DHA) may reduce the risk of macular degeneration, a recent study including 2 large groups of men and women found that diets rich in ALA may substantially increase the risk of this disease. More research is needed in this area. Until this information becomes available, it is best for people with macular degeneration to obtain omega-3 fatty acids from sources of EPA and DHA, rather than ALA.

Similar to macular degeneration, fish and fish oil may protect against prostate cancer, but ALA may be associated with increased risk of prostate cancer in men. More research in this area is needed.

Fish (and fish oil supplements) may contain potentially harmful contaminants, such as heavy metals (including mercury), dioxins, and polychlorinated biphenyls (PCBs). For sport-caught fish, the U.S. Environmental Protection Agency (EPA) recommends that intake be limited in pregnant or nursing women to a single 6-ounce meal per week, and in young children to less than 2 ounces per week. For farm-raised, imported, or marine fish, the U.S. Food and Drug Administration recommends that pregnant or nursing women and young children avoid eating types with higher levels of mercury (such as mackerel, shark, swordfish, or tilefish), and less than 12 ounces per week of other fish types. Unrefined fish oil preparations may contain pesticides.

Possible Interactions

If you are currently being treated with any of the following medications, you should not use omega-3 fatty acid supplements, including eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and alpha-linolenic acid (ALA), without first talking to your health care provider.

Blood-thinning medications -- Omega-3 fatty acids may increase the effects of blood thinning medications, including aspirin, warfarin (Coumadin), and clopedigrel (Plavix). While the combination of aspirin and omega-3 fatty acids may actually be helpful under certain circumstances (such as in heart disease), they should only be taken together under the guidance and supervision of a health care provider.

Blood sugar lowering medications -- Taking omega-3 fatty acid supplements may increase fasting blood sugar levels. Use with caution if taking blood sugar lowering medications, such as glipizide (Glucotrol and Glucotrol XL), glyburide (Micronase or Diabeta), glucophage (Metformin), or insulin, as omega-3 fatty acid supplements may increase your need for the medication(s).

Cyclosporine -- Taking omega-3 fatty acids during cyclosporine (Sandimmune) therapy may reduce toxic side effects, such as high blood pressure and kidney damage, associated with this medication in transplant patients.

Etretinate and topical steroids -- The addition of omega-3 fatty acids (specifically EPA) to the drug therapy etretinate (Tegison) and topical corticosteroids may improve symptoms of psoriasis.

Cholesterol-lowering medications -- Following certain nutritional guidelines, including increasing the amount of omega-3 fatty acids in your diet and reducing the omega-6 to omega-3 ratio, may allow a group of cholesterol lowering medications known as "statins", including atorvastatin (Liptor), lovastatin (Mevacor), and simvastatin (Zocor) to work more effectively.

Nonsteroidal anti-inflammatory drugs (NSAIDs) -- In an animal study, treatment with omega-3 fatty acids reduced the risk of ulcers from nonsteroidal anti-inflammatory drugs (NSAIDs), including ibuprofen (Motrin or Advil) and naproxen (Alleve or Naprosyn). More research is needed to evaluate whether omega-3 fatty acids would have the same effects in people.

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Review Date:
5/1/2007
Reviewed By:
Ernest B. Hawkins, MS, BSPharm, RPh, Health Education Resources; and Steven D. Ehrlich, N.M.D., private practice specializing in complementary and alternative medicine, Phoenix, AZ. Review provided by VeriMed Healthcare Network.

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