Omega-3 fatty acids are “essential fatty acids” that are
required by the body in order to perform a variety of metabolic functions, but
which our bodies can not produce. Our body must get them from the food we eat.
They are classified as polyunsaturated fatty acids (PUFAs) and are
considered to be “the good fats.”
There are three important omega-3s: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA) and alpha-linolenic
acid (ALA ALA
is commonly found in plant sources like flax seed,
soy, walnuts and canola oil.
While the function of omega-3s
is not fully understood, these fatty acids definitely play a definite role in
our health. Their role is the subject of extensive ongoing research, and even
controversy.
People at risk for heart
disease and stroke, and those who already have one or both conditions, do
better when they consume fatty fish several times a week. Eating the fish may
be more effective than taking supplemental fish oil, perhaps because the fish
contains other helpful substances, but the jury is still out on this one.
People with inflammatory
diseases may benefit from an increased consumption of omega-3s. The list is
long, and includes rheumatoid arthritis, inflammatory bowel disease (Crohn’s
disease and Ulcerative colitis), lupus, and some forms of immune kidney
diseases.
Fish oil may play a role in the prevention of a variety of
cancers, age related eye disease, dry eye symptoms (keratoconjunctivitis sicca),
anxiety, depression aggression, age-related cognitive function, and even
Alzheimer’s.
Much of the beneficial effect of omega-3s is thought to be due
to its ani-inflammatory function. The reasoning is that many diseases are either
caused by or made worse by inflammatory processes in the body, and the less
inflammation there is, the easier it is to bring the condition under control.
There is no agreement about how much omega-3 is enough, and
how much is too much. Some authorities place the minimum daily requirement for
healthy women and men at 1,000 mg and 1600 mg a day, respectively. A prescription
drug, Lovaza (used to treat high triglycerides, a cardiac risk), provides more
than 3,000 mg of omega-3s a day.
Recommended doses for different conditions vary throughout a
wide range.
A reasonable-size portion of salmon, approximately 6 ounces,
contains a little more than 800 mg
of EPA and more than 1,100 mg of DHA .
So what’s the
bottom line?
Two to three
portions a week of salmon or another fatty fish a week, plus a variety of
ALA-foods (walnuts, soy, and flax seed) should suffice for most healthy people.
If you are not
a fish or ALA-food eater, you may want to take a fish oil and flax seed oil
supplement.
If you feel
that you have a condition that can be treated, at least in part, with fish oil,
don’t do it on your own. The subject is very complicated and in a state of
flux. It may involve consideration of other supplements, dietary changes and
prescriptions. Above all, it requires a thorough understanding of your
condition and the potential benefits of omega-3s, and knowledge of its
limitations. Discuss it with your doctor!
