Omega-3 Fatty Acids: Fact Sheet

[BABY1]

There are many health benefits of omega-3 fatty acids. Research shows strong evidence that the omega-3s EPA and DHA can boost heart health and lower triglycerides. And there are compelling studies showing that omega-3 fatty acids may help with other conditions -- rheumatoid arthritis, depression, and many more.
Just what are omega-3 fatty acids exactly? How much do you need? And what do all those abbreviations -- EPA, DHA, and ALA -- really mean? Here's a rundown of the essential omega-3 facts you need to know.
Omega-3 Fatty Acids: Basics

• Omega-3 fatty acids are considered essential fatty acids. We need them for our bodies to work normally. Because essential fatty acids (ALA,DHA,EPA) are not made in the body or are inefficiently converted from ALA to EPA and DHA, we need to get them from food.
• Omega-3s have a number of health benefits. Omega-3s reduce inflammation throughout the body -- in the blood vessels, the joints, and elsewhere. Omega-3 supplements (EPA/DHA) also seem to thin the blood and aid cell function.
• There are several types of omega-3 fatty acids. Two crucial ones -- EPA and DHA -- are primarily found in certain fish. Plants like flax contain ALA, an omega-3 fatty acid that is partially converted into DHA and EPA in the body. Algae oil often provides only DHA.
• Experts say that DHA and EPA -- from fish and fish oil -- have better established health benefits than ALA. DHA and EPA are found together only in fatty fish and algae; while flaxseed and plant sources of omega-3s provide ALA -- a precursor to EPA and DHA, and a source of energy.

Omega-3 Fatty Acids: Benefits

• Blood pressure and cholesterol. According to a number of studies, omega-3 fatty acids from fish oil can lower blood pressure. Fish oil can also cut triglyceride levels by 20% to 50%.
• Cardiovascular health. Omega-3 fatty acids appear to lower the overall risk of death from heart disease. Fish oil may reduce arrhythmias, and people who take omega-3 supplements after a heart attack cut their risk of having another heart attack. Eating fish once or twice a week seems to significantly lower the risk of stroke.
• Rheumatoid arthritis. A number of studies have found that omega-3 fatty acids can reduce stiffness and joint pain. Omega-3s also seem to boost the effectiveness of anti-inflammatory drugs.
• Depression. Researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to boost the effects of antidepressants. Fish oil may help reduce the depressive symptoms of bipolar disorder.
• Prenatal health. Studies show that EPA and DHA supplementation during pregnancy boost the health of pregnant women and the development of their children. DHA appears to be important for visual and neurological development in infants.
• Osteoporosis. Studies suggest that foods or supplements with omega-3s can improve bone density.
• Asthma. Some evidence suggests that fish oil might improve lung function and reduce the amount of medication a person needs.
• ADHD. A few studies have found that fish oil can reduce the symptoms of ADHD in school-age children and improve their cognitive function.
• Alzheimer's disease and dementia. The evidence is preliminary, but some research suggests that omega-3s may help protect against Alzheimer's disease and dementia. However, more research needs to be done.
• Other conditions. Although the quality of the evidence varies, there's research showing that omega-3s might have a role in treating or reducing the risk of many other conditions. These conditions include painful periods, diabetic kidney damage, obesity, skin conditions, some cancers, Crohn's disease, and lupus.

Omega-3 Fatty Acids: Omega-3s and Omega-6s

• You may have heard about the importance of having a healthy balance of omega-3s with another fatty acid, omega-6s. Omega-6s are found in many oils, meats, and processed foods.
• Many experts believe that most people in the U.S. are eating far too many omega-6s and far too few omega-3 fatty acids. They argue that this imbalance is causing disease.
• However, other experts disagree. They don't believe the ratio of omega-6s to omega-3s is actually significant. They also argue that the health benefits of omega-6s are being ignored.
• For now, the full implications aren't clear. But the bottom line is simple. Whether the ratio turns out to matter or not, increasing your intake of omega-3 fatty acids is still a good thing.

Omega-3 Fatty Acids: Food Sources

• When possible, try to get omega-3 fatty acids from foods rather than supplements.
• Fish high in DHA and EPA omega-3 fatty acids include anchovies, bluefish, herring, mackerel, salmon (wild has more omega-3s than farmed), sardines, sturgeon, lake trout, and tuna. Many experts recommend eating these fish two to three times a week.
• Good food sources of ALA -- which is converted into omega-3 fatty acids in the body -- include walnuts, flax and flaxseed oil, canola oil, olive oil, and soybean oil.
• While foods containing omega-3 fatty acids have health benefits, some -- like oils and nuts -- can be high in calories. So eat them in moderation.

Omega-3 Fatty Acids: Supplements

• If you decide to use a supplement, your best bet is fish oil, which has the omega-3 fatty acids DHA and EPA. Algae oil supplements provide DHA. So far, it's not clear that plant-based omega-3 supplements (which provide ALA) have all of the same benefits.
• Experts usually recommend 1 gram (1,000 milligrams) of DHA and EPA combined from fish oil daily. People with certain health conditions may take doses of up to 5 grams a day -- but only under a doctor's supervision.
• The most common side effect from fish oil is indigestion and gas. Getting a supplement with an enteric coating might help.
• In high doses -- 3 grams and above -- omega-3 supplements (EPA/DHA) can increase the risk of bleeding. People with bleeding conditions -- or who take medicines that could increase bleeding, like Coumadin, Plavix, and some painkillers -- should talk to a doctor before using any omega-3 supplements. Bleeding-related complications are separate effects for EPA and DHA. DHA has not been associated with bleeding problems.

Omega-3 Fatty Acids: Tips

• Choose the right fish. While eating more fatty fish is a good idea, some are more likely to have high levels of mercury, PCBs, or other toxins. These include wild swordfish, tilefish, and shark. Farm-raised fish of any type may also have higher levels of contaminants. Children and pregnant women should avoid these fish entirely. Everyone else should eat no more than 7 ounces of these fish a week. Smaller fish like wild trout and wild salmon are safer.
• Consider eating more free-range poultry and beef. Free-range animals have much higher levels of omega-3s than typical, grain-fed animals.
• Talk to your doctor before using a supplement. Before you start using any supplement, you should always talk it over with your doctor. He or she may have specific recommendations -- or warnings -- depending on your health and the other medicines you take.

[daved150]

Re: Omega-3 Fatty Acids: Fact Sheet

i've been using nitrocore 24 by optimum nutrition. has omega 3's and 6's in it. before i used to supliment with pills....i like having it in my protien better

[Dzone]

Re: Omega-3 Fatty Acids: Fact Sheet

great post. no doubt its one of the most important things we can take