IYKYK: Omega 3s
The typical American diet today has a much higher ratio of omega-6 to 3s than optimal, often ranging from 1:10 to 1:25 or even higher. This imbalance is largely due to the high consumption of omega-6 rich vegetable oils found in processed foods and fast foods, combined with a relatively low intake of omega-3 rich foods like fatty fish, flaxseeds, and walnuts.
Omega 3s are known for their anti-inflammatory properties, supporting our overall health.
Omega 3 & 6 fats are essential polyunsaturated fats that we obtain from our diet; we are unable to provide them on our own. The optimal ratio of omega-3 to omega-6 fatty acids is generally considered to be between 1:1 and 1:4. This means for every one part of omega-3, there should be one to four parts of omega-6.
The high omega-6 to omega-3 ratio is associated with increased inflammation and a higher risk of chronic diseases. Balancing this ratio by reducing omega-6s and increasing omega-3s can have significant health benefits. Omega-6 fats, primarily found in vegetable oils and processed foods, play a crucial role in brain function, growth, and development, but an excess can promote inflammation and contribute to chronic diseases.
NOTE: Overall, fat is needed to build cell membranes; it is the vital exterior of each cell and nerve. So, it’s important that we are selective when it comes to what types of fats we are consuming and the quality. Fats are more delicate structures and easily oxidize, or break down, which results in toxic compounds. When we eat poor quality fats, like those found in fast food, the material we are providing to our body to build our cells is damaged. It’s like building a house with rotted wood.
Ways Omega-3s support our health
Anti-Inflammatory Properties: Omega-3s help reduce inflammation in the body by inhibiting the production of inflammatory signaling molecules in the body. This action helps manage conditions like arthritis, high blood pressure, asthma, inflammatory bowel disease and other inflammatory diseases.
Immune System Support: Omega-3s modulate the immune response, enhancing the body's ability to fight off infections and reducing the risk of chronic inflammatory conditions.
Cardiovascular health: Omega-3s are known to reduce the risk of cardiovascular diseases by lowering blood pressure, reducing triglycerides, and preventing the formation of arterial plaques. It also improves overall heart health by reducing the risk of cardiovascular diseases, such as heart attacks and strokes.
Brain Function & Mental Health: Omega-3s are a critical component of brain tissue, essential for brain development in infants and maintaining healthy cognitive function in adults. They can improve mood and reduce symptoms of depression and anxiety by influencing the production of neurotransmitters and improving brain function. Omega-3s supports memory and learning and may help reduce the risk of neurodegenerative diseases such as Alzheimer's. There is evidence that DHA supplementation may benefit children with neurodevelopmental disorders such as ADHD, helping to improve attention and behavior.
Pregnancy and Early Life: Omega-3s are critical for fetal brain development and may contribute to higher intelligence and reduced risk of developmental problems in children. They are crucial for the brain and eye development of the fetus during pregnancy. It is important for women to get plenty of Omega-3s to support the cognitive and visual development of their babies.
Eye Health: Omega-3 fatty acids, particularly DHA, are a major structural component of the retina. Adequate levels can help prevent age-related macular degeneration, dry eyes and help maintain good vision.
Bone and Joint Health: Omega-3s can improve bone strength by boosting the amount of calcium in bones and reduce the symptoms of osteoporosis and arthritis. By reducing inflammation, they can help alleviate symptoms of rheumatoid arthritis and other joint-related issues, improving mobility and reducing pain.
Skin Health: Omega-3s help keep skin healthy, preventing premature aging and protecting against sun damage. They also manage conditions like eczema and psoriasis. EPA helps maintain healthy skin by reducing inflammation and improving hydration, which can benefit conditions like eczema and psoriasis.
Blood Clotting: Omega-3s helps to reduce blood clotting by decreasing the aggregation of platelets, which can lower the risk of thrombotic events like deep vein thrombosis (DVT) and pulmonary embolism.
Sources of Omega 3s
The best way to get omega-3 fatty acids is through a combination of dietary sources and, if necessary, supplements. Here are the most effective ways:
Fatty Fish: Consuming fatty fish is one of the best ways to obtain EPA and DHA, the most beneficial forms of omega-3s. Recommended fish include: Salmon, Mackerel, Sardines, Anchovies, Herring & Trout
Fish Oil Supplements: Fish oil supplements are a convenient way to ensure adequate intake of EPA and DHA, especially for those who do not consume enough fish. High-quality fish oil supplements are available in liquid, capsule, or softgel forms.
Algal Oil: For vegetarians and vegans, algal oil is a good source of DHA (and sometimes EPA) derived from algae. Algal oil supplements are available in capsule form and are considered a sustainable and plant-based alternative.
Plant based Omega-3s are the precursor to EPA, called ALA. The body can convert ALA to EPA and DHA, though this process is relatively inefficient. To convert ALA to EPA, we need adequate levels of vitamins B3, B6, C, Magnesium and Zinc.
Flaxseeds and Flaxseed Oil
Chia Seeds
Walnuts
Hemp Seeds
Soybeans and Tofu
Supplementing & Dosing
The standard dose of omega-3 supplements varies depending on individual health needs and the specific type of omega-3 fatty acids (EPA and DHA) included in the supplement. However, general guidelines are as follows:
General Health: For overall health, a common dose is 250-500 mg of combined EPA and DHA per day.
Cardiovascular Health: For heart health, many organizations recommend a daily intake of around 1,000 mg of combined EPA and DHA.
High Triglycerides: To help reduce high triglyceride levels, higher doses in the range of 2,000-4,000 mg of combined EPA and DHA per day are often recommended, usually under medical supervision.
Pregnancy and Lactation: Pregnant and breastfeeding women are typically advised to consume at least 300 mg of DHA daily.
Omega-3 fatty acids can increase bleeding risk, especially at higher doses. Omega-3s have blood-thinning properties, which can inhibit platelet aggregation and prolong bleeding time. This is generally beneficial for cardiovascular health as it can reduce the risk of blood clots, but it can also lead to increased bleeding in some situations.
Key points to consider:
At typical supplemental doses (250-1,000 mg per day of EPA and DHA), the risk of increased bleeding is generally low for most people.
Higher doses (above 3,000 mg per day of combined EPA and DHA) might increase the risk of bleeding. This is especially relevant for individuals taking anticoagulant or antiplatelet medications, such as warfarin or aspirin.
If you are scheduled for surgery, it's important to inform your healthcare provider about your omega-3 supplement use. They might advise stopping the supplement a few days to a week before the procedure to reduce the risk of excessive bleeding.
People with bleeding disorders or those who bruise easily should use omega-3 supplements with caution and under medical supervision.
It's essential to consult with a healthcare provider to determine the appropriate dosage for individual needs and conditions, especially when taking higher doses, if there are concerns about bleeding risk or if you are taking other medications that affect blood clotting.
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NOTE: the information provided on the site is for educational purposes only, and does not substitute for professional medical advice