Written by Carina Sanchez February 13, 2014
Omega-3 fatty acids are key for normal development and growth. Since the human body cannot make omega-3 fatty acids, we have to get them from our diet. Omega-3 supplements have become one of the most popular supplements in the U.S. and they are used to help prevent and treat a number of serious diseases. So what exactly is an Omega-3 fatty acid? How much is the right amount for me? How do I get it? Let’s take a look at what this amazing little oil is and what it can do.
Why do people take omega-3 fatty acids?
Studies from the Mayo Clinic, Harvard Medical and our very own Seattle Cancer Institute show evidence that omega-3 fatty acids from fish oil can lower blood pressure and triglyceride levels. There is further evidence that diets high in omega-3 fatty acids help with rheumatoid arthritis, reducing risk of heart attacks, strokes and death from heart disease.
Taking a minute to look at heart disease we find the following statistics from the American Heart Association:
- About 600,000 people die of heart disease in the United States every year–that’s 1 in every 4 deaths.
- Heart disease is the leading cause of death for both men and women. More than half of the deaths due to heart disease in 2012 were in men.
- Coronary heart disease is the most common type of heart disease, killing more than 385,000 people annually.
- Every year about 715,000 Americans have a heart attack. Of these, 525,000 are a first heart attack and 190,000 happen in people who have already had a heart attack.
- Coronary heart disease alone costs the United States $108.9 billion each year. This total includes the cost of health care services, medications, and lost productivity.
Omega-3 fatty acids have been studied in many other conditions as well. Some of these include asthma, cancer, depression, psoriasis, and inflammatory bowel diseases such as Crohn’s disease and ulcerative colitis.
The different types of omega-3 fatty acids can be confusing. There are the fish oils, which contain docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA). Then there are the plant sources with alpha-linolenic acid (ALA), which is converted into omega-3 fatty acids in the body. Studies have generally used fish oils as the source for omega-3 fatty acids. While plant sources with ALA may have the same benefits, less is known about them. For now, fish oils with DHA and EPA have the more established benefit.
How much omega-3 fatty acids should a person take?
There are no standard doses for omega-3 fatty acids. The American Heart Association (AHA) recommends 1 gram per day of EPA+DHA for people with heart disease. Higher doses — between 2 to 4 grams per day — are used to lower triglycerides. If you need to take omega-3 fatty acid supplements, ask your health care provider what dosage they recommend.
Can you get omega-3 fatty acids naturally from foods?
Good food sources of omega-3 fatty acids include:
- Coldwater fish, like mackerel, tuna, salmon, anchovy and sardines (though the lower on the food chain that the fish resides the better at reducing possibly issues with mercury)
- Walnuts
The AHA recommends that people eat fish at least twice a week to increase their intake of omega-3 fatty acids. Also the addition of a pharmaceutical grade fish oil into the daily routine of supplements is a great way to add in some much needed Omega-3 fatty acids. Here at Lifetime Wellness Chiropractic we suggest to our patients and carry a line of fish oils by Innate Choice. The company uses only anchovy, herring, mackerel, and sardines, they process and pack the fish immediately in order to preserve the freshness, and they package the oil in dark glass the ensure that the oil will remain fresh and not spoil.
Lastly eating fewer foods with Omega-6 fatty acids — like some meats, eggs, and oils — can also improve the ratio of Omega-3 fatty acids in the blood, effectively raising the concentration or levels in the body. Most people in the U.S. eat diets that have 10-25 times more Omega-6 fatty acids as they do Omega-3 fatty acids (University of Maryland Medical Center). This imbalance may play a role in the onset of many diseases.
For more information about heart disease please see the following websites:
- Center for Disease Control and Prevention http://www.cdc.gov/heartdisease/facts.htm
- American Heart Association http://www.heart.org/HEARTORG/Conditions/More/MyHeartandStrokeNews/Coronary-Artery-Disease—Coronary-Heart-Disease_UCM_436416_Article.jsp?gclid=CNf-o8vuybwCFY17fgodeAYA8w
- Fred Hutchins Cancer Research Institute https://www.fhcrc.org/en.html
- Harvard Medical Research Center http://www.hcri.harvard.edu/
- The Mayo Clinic http://www.mayoclinic.org/diseases-conditions/heart-disease/basics/definition/CON-20034056
- The University of Maryland Medical Center https://umm.edu/health/medical/altmed/supplement/omega6-fatty-acids