How can Omega 3 aid your health

What is Omega 3

I thought I would do a little discussion on the topic of omega 3 supplementation (typically fish oil). In recent years this has been quite popular and it is worthwhile to discuss the controversies (even though I am a proponent of omega 3 supplementation. 

First omega-3 and omega-6 are considered essential fatty acids. DHA and EPA are omega-3 fatty acids that are major structural fats of the brain. If DHA is deficient, trans-fat molecules may be used in cell membranes instead which changes the nature and function of cell membranes. Generally the North American diet contains too much omega-6 relative to omega-3 therefore when supplementing, choose a high quality omega-3 supplement. 

How can Omega 3 supplementation aid your health

Now lets talk about some of the omega-3 controversies concerning cardiovascular protection. Omega-3 fatty acids reduce triglycerides and may slightly increase HDL (the good cholesterol). The FDA allows labeling to indicate that "supportive but not conclusive research shows that the consumption of DHA and EPA omega-3 fatty acids may reduced the risk of coronary heart disease" . Clinical trials have not been able to demonstrate conclusively that omega-3 fatty acids reduce the risks of heart attacks and strokes in people with pre-existing cardiovascular disease. 

A recently published study in the New England Journal of Medicine involving diabetics with previous cardiovascular disease demonstrated no reduction in cardiovascular events in those who took 900 mg of DHA and EPA for 6 years compared to those who took placebo despite the reduction in triglycerides. Previous research has never demonstrated benefit in reducing triglycerides (unless the levels are so high that one is at risk of developing pancreatitis). So, unfortunately the cardiovascular benefits remain non-conclusive at this time.

Inflammatory Disease:

However, there are other potential benefits of Omega-3 supplementation. There are anti-inflammatory benefits that could be of use in conditions such as ulcerative colitis, Crohn's disease, and rheumatoid arthritis, lupus, and menstrual cramps. This is due to the effects on prostaglandins.

Cancer:

There is also some evidence that omega-3 fish oil may reduce the risk of cancer of the prostate, colon/rectum and breast. Current use of fish oil supplements was associated with a 32% reduction in breast cancer, particularly ductal carcinoma of the breast. However, fish oil cannot yet be recommended for breast cancer prevention without further study.

Chemotherapy:

Fish oil may prevent weight loss during cancer chemotherapy.

Eye disease:

There is data demonstrating benefit in preventing eye disease (eg age related macular degneration, with an approximate 38% reduction)

Psychiatric conditions:

For unknown reasons, small randomized trials have demonstrated benefit in treating depression, bipolar disorder and schizophrenia. High doses of omega-3 fatty acids have been effective in managing depression (based on a study of older women in a nursing home setting).

Suicide:

Significantly lower levels of DHA were seen in military personnel who committed suicide.

Anxiety:

A study of high dose omega-3 fatty acids demonstrated a 20% reduction in anxiety symptoms compared to placebo.

Pregnancy:

It is though that pregnant or nursing mothers may benefit from supplementation.

Alzheimer's disease and cognitive decline:

Population studies suggest that DHA consumption is associated with a reduced incidence of Alzheimer's disease. However studies have not shown benefit from omega 3 supplementation, in reducing cognitive decline in mild to moderate Alzheimer's disease.

Other proposed uses: asthma; Raynaud's phenomenon; chronic fatigue syndrome, cystic fibrosis and osteoporosis.

As far as I'm concerned, there are many potential benefits of omega 3 supplementation, and very little risk (unless you choose a poor quality brand). I will later discuss choosing an omega-3 supplement and why you should select carefully and learn what independent testing has found out.

How to choose an Omega 3 supplementation

This can be a bit tricky. Just like with multivitamin supplements, there are many choices. Do you want a classical fish oil, or perhaps a krill oil or even an algae based omega-3. How do you know what you are getting in terms of quality. The fact is you don't unless you do some research, which may not be easy for most people. One of my reliable sources is Consumer Labs which is an independent testing agency held in high regard (they are not related to Consumer Reports, but they function the same way). Consumer Labs tested 24 products. Of that, only 17 passed their testing. Reasons for failure include less omega-3 than specified on the label; spoilage; failure in the enteric coating. This coating reduces fishy burps. Then there is contamination. Nobody wants any mercury in their fish oil supplements or PCBs. So, who failed? As an example Natural Factors who has some reasonably rated multivitamin supplements, failed for having less EPA than claimed. Kirkland Signature Enteric Coated Fish oil (Costco brand) failed testing by Consumer Reports in their review of fish oil (January 2012 issue) but passed in the Consumer Labs testing indicating that there may be batch to batch variability. For that reason alone, I would NOT purchase that brand. If anyone wishes to know if a particular product has been tested, feel free to ask. My recommendation is to stick to a company that is known for manufacturing highest quality supplements. Often you get what you pay for (but not always of course).