Omega 3

http://emed.com.au/extras/2665/fish-oil-456.jpg

I've wanted to write about Omega 3 fatty acids for a long time, but I always get overwhelmed by the amount of information there is out there to the point where I don't know how to begin.

I came across this article in the news yesterday and thought it would be a good starting point for my blurb on Omega 3. The researchers in this study were looking at the effects of DHA (I'll explain later) on Alzheimer's disease. Long story short, they concluded that DHA, and Omega 3 for that matter, doesn't do anything to reverse Alzheimer's. REALLY?! (Someone has to come up with a sarcasm font).

Here's the article:

http://www.cbc.ca/health/story/2010/11/02/alzheimer-fish-oil-dha-supplements.html

Whoever thought that Omega 3 does anything close to reversing such serious conditions?! I was shocked that this study even took place. Here's the full study:

http://jama.ama-assn.org/cgi/content/full/304/17/1903

This is why I hate mainstream media. They didn't test with fish or fish oil, and they go and conclude that a fatty acid found in fish oil doesn't reverse Alzheimer's. They used DHA-rich algae instead.

Here's what the participants were given:
The study drug was an algal-derived DHA (Martek Biosciences, Columbia, Maryland) administered as capsules, dosed as 1 g twice per day for a total daily dose of 2 g. Algal DHA contains approximately 45% to 55% of DHA by weight and does not contain eicosapentaenoic acid.

The sad thing is that people that buy into this study are now more inclined not to invest in Omega 3 supplements, or even eat more fish for that matter. Oh well, more for me! Noms noms.

So now that my rant is over, let me introduce you to some Omega 3 background and hopefully make you realize why you need to be supplementing with it. Omega 3s are polyunstaurated fatty acids, basically giving reference to the number of hydrogen bonds on the carbon chain. Unlike margarine and lard which are saturated fatty acids and solid at room temperature, polyunsaturated ones are liquid, which is why Omega 3 supps are either capsulated or in liquid form. There's a lot of research that shows that our modern diet has shifted from a Omega6:Omega3 ratio of approx 1:1, to 10:1 - 20-25:1. That's an insane increase towards a more Omega 6 rich diet which is associated with many of the most common sicknesses. Man evolved and their genetic patterns are much closer to a diet that reflects a 1:1 ratio.

Omega 3s health benefits are mainly attributed to three main fatty acids, ALA (Alpha-linolenic acid, EPA (Eicosapentaenoic acid) and DHA (Docosahexanoic acid). ALA is found in mainly dark green veggies, soybeans, flaxseed and some others, but the downfall is that the body isn't very efficient at converting it to EPA and DHA, which are mainly responsible for the health benefits. EPA and DHA sources are primarily cold water fish.

Here's a list of some health benefits associated with Omega 3:

- Reduction in inflammation in your body
- prevention of cancer cell growth
- Help prevent cardiovascular diseases
- Increase energy levels
- Improve sleep
- Help to improve concentration
- Reduce high blood pressure
- Can help with symptoms of depression
- Inhibit thickening of arteries
- Reduce the amount of lipids and cholesterol in the blood
- Maintain the fluidity of cell membranes

If you're wondering at this point how much Omega 3 you should be getting in your diet, I don't really have an answer for you. I've read about and experimented with many different doses and can only share with you what has worked for me. I've been the most consistent with about 4g combined EPA/DHA a day and have felt the most benefits from that amount. Let me explain something really quick. All Omega 3 tablets are made a standard 1g size. The actual content of EPA/DHA in each individual pill itself varies though. So when I say I take 4g I don't mean 4 pills, I mean I add the amount of EPA/DHA in each pill so that the number of pills I'm taking has a combined EPA/DHA content of 4g.

I took them for about 7 or 8 months before I started 'feeling' any sort of effect. Note that most of the benefits of Omega 3 are not really anything you can 'feel'. Given that our brain is mostly comprised of DHA fats, it's not surprising when I tell you that after about 7 or 8 months I started feeling like my memory improved phenomenally. I used to have trouble remembering very basic things and now I surprise myself at the detail I can remember, just in general. Not only that but I'm way more alert and when I'm working on something that requires lots of attention I can focus much much more. I'm in no way absolutely attributing all this to Omega 3, I'm sure since I fixed my diet way back all these little things play a part in the bigger picture.

It's also recommended you store your Omega 3 supps in the fridge or freezer since they can oxidize and go rancid if left out. I'll post a couple of studies that support the claim that higher doses than those recommended on the labels actually are more beneficial for your health.


http://www.whfoods.com/genpage.php?tname=nutrient&dbid=84

http://www.ajcn.org/cgi/content/abstract/54/3/438