Omega 3

[Guy]

Understanding Omega-3s

Washington Post - 24/03/2004
Katherine Tallmadge
I first became interested in the power of omega-3 fatty acids when psychiatrists I work with began prescribing them for their depressed patients. Then I started hearing about their benefits for arthritis and a host of other diseases. And I couldn't help but wonder, could it be possible that one simple change in the diet could provide so many benefits?

The connection between omega-3 fatty acids and health was first observed in the 1970s. Scientists noted that compared with their counterparts in Scandinavia, Greenland Eskimos had a reduced rate of heart disease, rheumatoid arthritis and other conditions even though they were eating a high-fat diet. The scientists hypothesized that the type of fat -- marine derived -- might play a role.

Since then, study after study has confirmed that omega-3 fatty acids, a type of polyunsaturated fat found primarily in fish, have a potent and positive effect on heart disease patients. Omega-3s prevent irregular heart beat, reduce plaque inside artery walls and decrease blood clotting, triglycerides (blood fat), blood pressure and inflammation.

"Omega-3s favorably affect a number of risk factors for cardiovascular disease and at the top of the list is reducing the risk of sudden death from heart attack," says Penny Kris-Etherton, a nutrition professor at Pennsylvania State University.

But the healing powers of omega-3s don't stop there. Research suggests they may reduce the risk of diabetes, reduce insulin resistance in people with diabetes, enhance bone density and inhibit proliferation of cancer cells in the breast, prostate and colon and improve skin condition by curbing psoriasis. Inflammatory diseases such as rheumatoid arthritis, ulcerative colitis and Crohn's disease seem to improve with more omega-3s. In infants, it improves cognition and visual acuity. And emerging research indicates omega-3s may boost levels of the brain chemicals serotonin and dopamine, decreasing depression and violent behavior.

While not an answer to every ailment, omega-3 fatty acids possess considerable healing powers. As an indication of their importance, the Food and Nutrition Board of the National Academy of Sciences recently established a minimum daily requirement: 1.1 grams for adult women, 1.6 grams for adult men.

But in nutrition, balance is everything. There is another essential fatty acid, omega-6. Each type of fatty acid has its important functions. But if the level of one of the fatty acids is too high, it competes with and interferes with the functioning of the other.

"If you eat too much omega-6, as is the case with today's American diet, this interferes with omega-3 action, promotes inflammation, blood clotting and constricts blood vessels, and causes a huge array of diseases," says Joseph Hibbeln, a psychiatrist at the National Institutes for Alcohol Abuse and Alcoholism.

However, the ideal ratio of omega-6 to omega-3 is a source of heated debate among researchers. If you followed the fatty acid recommendations of the National Academy of Sciences, your ratio would be 11 to 1. But many omega-3 researchers say a far lower ratio is ideal for optimal health. Still other researchers believe a specific ratio doesn't matter but the amount of omega-6 and omega-3 you're eating is important.

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[Guy]

continued....

What all the scientists do agree on is the need to consume more omega-3s. Americans don't come close to getting their omega-3 requirement. But we used to.

"Early humans ate plenty of high-omega-3 foods, wild greens, seafood, lean animals that grazed on high-omega-3 grasses, such as purslane, and our bodies evolved a need for it," says Artemis Simopoulos, president of the Center for Genetics, Nutrition and Health and author of "The Omega Diet" (Harper Collins, 1999).

Today, the highest concentration of omega-3s is found in fish. The two most potent omega-3 fatty acids are known as DHA and EPA and are usually found in oily fishes, such as mackerel, salmon and tuna. These fatty acids end up in every single cell membrane in the human body. They act as a cell lubricant, improve flexibility and communication among cells.

Omega-3s are also found in plant sources, especially flaxseed oil, canola oil, walnuts and some vegetables. These fatty acids, while valuable, are not as beneficial as the more potent omega-3s found in fish.

But for those who are concerned about the discovery of mercury and other contaminants in seafood, plant sources are important to consider. These omega-3s occur as ALA, a type of fatty acid that must be converted in the body to the more usable forms of DHA and EPA.

Omega-6s are found in safflower, soybean and corn oil, which are in many processed foods. Because of Americans' increased intake of processed and fast foods over the past 50 years, omega-6s have largely replaced omega-3s in the modern diet.

Though grass-fed animal meat, available in some stores and farmers markets, contains at least two times more omega-3s than grain-fed animal meat, it doesn't come close to the levels you can find in fish. Animal scientists are working on improving the omega-3 fatty acid content of beef, chicken and other meats by feeding the animals flax and other high-omega-3 foods, but these products are a long way from being sold in your grocery store.

You can now buy omega-3-enhanced eggs from chickens that are fed algae, flax and/or fish. The reported amount of omega-3s contained in each egg, however, varies according to brand. These amounts of omega-3s are still considerably lower than levels found in fish.

Omega-3 supplements can be effective, though it is possible to take too much. For example, by reducing inflammation, omega-3s also may reduce the immune response. There is also a slight increased risk for hemorrhagic stroke or excessive bleeding. Large doses should be taken only under a doctor's supervision.

How much fish do you need to consume? Most of the studies on omega-3s found a positive benefit with 500 to 1,000 milligrams per day. In response, the American Heart Association now recommends all adults eat a variety of fish, particularly oily fish, at least twice weekly (three-ounce portions), which would provide an average of 500 milligrams per day. For patients with coronary artery disease, the AHA recommends 1,000 milligrams daily -- but never above 3,000 milligrams.

As usual, balance is paramount.

[Pumpkin]

Thanks for that mate.

I have just started taking Omega 3 capsules again - so interesting reading.

[Mrs_Sheepz]

I still have good results from omega 3 fatty acids, but as they brought up my cholesterol, I'd advise anyone taking them to be careful (we had a thread on this, but not sure if I can find it :-/) .. will try anyway

[elaineG]

I've been an omega 3 fan for quite some time now - interesting stuff.

[Mrs_Sheepz]

found it:

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[elaineG]

This is not about P, but I found this article in todays edition of Nursery Worlds about omega oils and their effect on child development which some people might find interesting:

Brain food

Karen Faux
Published:05 May 2004


Some nurseries are giving children fish oil supplements to improve behaviour and concentration. Karen Faux reports on the trials of a new dietary trend

While parents may no longer see fit to dose their children with a spoonful of cod liver oil every day, there is growing evidence to suggest that those who do not receive fatty acids in their diets are missing out - and not least in the department of brainpower.

It is not for nothing that fish has always been labelled brain food. Along with seafood and green leafy vegetables, it contains the omega 3 series of fatty acids which are essential to brain and eye development.

Experts are now examining whether a lack of this essential oil could be a contributing factor to behavioural problems and lack of concentration in pre-schoolers.

Trial results

Trials in Durham, which recently received exposure on the BBC TV series 'A Child Of Our Time', suggest that fatty acids may have a significant impact on learning.

The biggest Durham trial, which was linked to dyspraxia, involved more than 100 primary school children taking placebo capsules of oil on a daily basis. More than 12,000 assessments were undertaken during a year and around 40 per cent of children showed learning improvements.

Child psychologist Dr Madeleine Portwood, who ran the trial, testifies that some children saw reading age gains of between 18 months and four years and attention gains of as much as 400 per cent.

Most recently, the trial has been extended to pre-schoolers at Timothy Hackworth School in Durham, in a bid to address problems at an earlier age.

'There is a pressing need to look at the link between diet and learning and behaviour, because we are seeing a high proportion of children in nurseries demonstrating excitable behaviour and an inability to concentrate,' says Dr Portwood.

'If young children are excluded because of language problems and a lack of social skills at this stage, it can have a life-long effect.'

The Durham pre-school trial began last December. The school provides Equazen's Eye Q oil - which is a blend of omega 3 and 6 - and is administered in three 5ml daily doses. Ten children are currently participating and being monitored by parents and teachers as individual case studies.

Headteacher Andrew Westerman reports that the trial is about to be expanded and placed on a more rigorous scientific footing. Children will be given psychological tests and observed more closely to gauge their progress.

'Of the ten children who we placed on the trial, there have been three who have shown a significant improvement so far,' says Andrew. 'The biggest changes are probably in terms of social interaction. Those who played on their own are now much more sociable and better able to interact with adults. This very much reflects the results we saw in the primary school.'

Settling effect

As far as mother Kelly Parkin is concerned, the oil has had a profoundly positive effect on her three-year-old daughter Catherine, who has a hearing problem and eczema. Kelly consulted her health visitor about whether the oil would be suitable for Catherine because she was on a special diet for her eczema, and was given the go-ahead.

Before taking the oil, Catherine had been hyperactive and unable to settle to sleep at night. But according to Kelly, she has now 'improved loads'.

'Before she started to take the oils she had no concentration and seemed to be on a high all the time,' says Kelly. 'What I've seen is a very gradual improvement. Now she will sit and colour or play with toys, and she is happy to settle down for sleep at around eight o'clock.'

Kelly also feels that it is now easier to identify when her hearing is a problem at nursery. 'Because she is behaving in a more focused way, her teachers in the nursery can more accurately track the problems that are specifically associated with her hearing, and address this,' she says.

'Catherine really is a much happier child both at home and at school. She is not just in her own world any more, and I can predict when she is likely to be frustrated and occupy her in a way that minimises the problems.'

Seek advice

Despite a growing number of glowing testimonials, there is still some way to go before oil supplements such as Eye Q can irrefutably be shown to boost brain power in young children.

Dietitian Judy More suggests that while some studies have shown that certain children benefit from omega 3 supplements, there is still a lack of rigorous scientific testing in most trials.

'I would advise parents who are interested in trying supplements to seek the advice of a paediatric dietitian first,' she says. 'Some supplements have very high doses of vitamin A in them which are not good for children, and it is important to carefully check labels for recommended daily amounts.'

[elaineG]

continued .............................


Judy maintains that the best source of fatty acids is the real thing. 'It is good for all children to have oily fish once or twice a week, and ideally they should enjoy a diet that is rich in foods across the whole range of fats,' she says.

However, no-one can deny the feel-good factor that the fatty acid trials have delivered to Timothy Hackworth School.

Andrew Westerman says, 'There is a real enthusiasm about fish oils and their impact on well-being and learning among both parents and staff. There is also high awareness about problems such as attention deficit and hyperactivity disorder and people want to know what they can do to help, without resorting to drugs.'

Only as the body of scientific evidence increases will it be possible to determine whether the claims made for fatty acids are strictly accurate, but already it seems there are plenty of people prepared to believe it is not just a fishy tale.

[jjoblogs1]

 ((:y Cant beat the real thing,funny though,i'm using eyeQ at the moment in stated doses,seems alright,got to make sure fish oil omes from a good sourse though,but then again you cant beat the real stuff if you can get it.......... ((:c

[Maya]

Can anyone explain to me what the difference is between Fish Oil capsules and regular Omega 3 capsules?   I know that the Fish Oil capsules contain Omega 3, but I shop for my supplements through a company called Healthspan and since they sell both I am unsure which to go for, and particularly which would be best for p.   Can someone give me the science please?