The Benefits of Omega-3 Fatty Acids

There has been a dramatic surge in interest recently, amongst the public and health professionals alike, of the health effects of omega-3 fatty acids derived from fish and fish oils - consisting of docosahexaenoic acid (DHA) plus eicosapentaenoic acid (EPA). DHA is required in high levels in the brain and retina as a physiologically-essential nutrient to provide for optimal neuronal functioning (learning ability, mental development) and visual acuity, in young and old alike. DHA plus EPA are both considered to have beneficial effects in the prevention and management of cardiovascular disease plus associated risk factors as well as other chronic disorders.

Current intakes of DHA are approximately 20% of the target (300 mg/day) suggested by an expert scientific group during pregnancy and lactation. The extremely low intake of DHA in young children is also of particular concern. Current intakes of DHA/EPA (combined) of 130 mg/day are approximately 15% of the target (900 mg/day) officially recommended by the American Heart Association for those with coronary heart disease and 20% of the 650 mg/day advised by an expert scientific group for healthy individuals.

Whereas considerable amounts of the plant-derived omega-3 fatty acid known as a-linolenic acid (ALA) is consumed daily in North America (approximately 2 g/day), the physiologically-essential nutrient, DHA, is consumed at much smaller levels (approximately 80 mg/day) while EPA is consumed at the level of approximately 50 mg/day in a typical North American diet. ALA is a precursor of DHA and EPA omega-3 fatty acids. But an ISSFAL review of ALA research suggests that the conversion of ALA to EPA is very low, and conversion to DHA is even lower.

This may be particularly disappointing news for vegetarians who don't get DHA from fish (the most common and abundant source), but can easily get plenty of ALA from flaxseed, walnuts, dark green leafy vegetables, as well as oils made from flaxseed, linseed, rapeseed, and mustard seed. This new research result doesn't mean ALA is without benefits. Previous studies have shown that ALA may help promote blood vessel resiliency, while slowing and perhaps even preventing the growth of breast and colon cancers.

But for DHA, you'll have to go to sea for the two sources of this all-important fatty acid:

1. Oily, dark-meat fish, such as tuna, salmon, and swordfish and cod liver oil
2. Supplements extracted from microalgae (small fish ingest DHA from microalgae and then pass it up the marine food chain) – an alternative source for vegetarians.

A new study from the University of California San Francisco shows that men who get a very low intake of omega-3 fatty acids are five times more likely to develop advanced prostate cancer compared to men who have a high omega-3 intake. The same dramatic difference was seen even among men with a COX-2 gene that's linked to inflammation. This confirms the results of another study five years ago that linked high DHA and EPA intake with a significantly reduced risk of advanced prostate cancer.

Making a conscious effort to add more DHA fatty acids to your family’s diet will pay huge dividends. For most of us who don’t eat oily fish several times a week, it will require taking 1-2 tbsp or 3-4 capsules of good quality fish oil or cod liver oil daily. Not all fish oil products are the same, so be sure to get a high quality oil that will give you the benefits you are looking for. Finding a good cod liver oil can be difficult, but there are a couple sources that I can recommend. For the best cod liver oil I would buy Blue Ice High Vitamin oil from Standard Process Labs at 800-231-8063. This is a highly superior cod liver oil that doesn’t require taking as much to get the best benefits. Another source is Premier Quantum Norwegian Cod Liver Oil from Radiant Life. You can reach them at 888-593-8333 or http://www.radiantlifecatalog.com/.

I highly recommend that everyone increase their intake of omega-3 fatty acids. The health benefits from omega-3’s are so numerous it is foolish to not include them in your diet. And they are extremely important to young children who’s bodies and brains are developing and desperately need the nutrition that only omega-3’s can provide. If you have had any heart or circulatory issues, or even think you are predisposed to them, then increasing your omega-3 intake is the first thing you should do, and Blue Ice High Vitamin oil from Standard Process Labs is the best way to accomplish it.

If you have any specific questions about this issues topic or other questions that you would like some help on, just send me an email and I will try to get you more information to answer your question. It can be a daunting task to make health related decisions with so much misinformation floating around these days. So if there is anything I can do to help, just let me know.

Till next time, stay healthy and happy

J D Roma