Omega-3's: Which is best?
Thursday, April 30, 2009
Tara Gidus, MS, RD, CSSD, LD/N
The science on the benefits of omega-3 fatty acids is strong and seems to be getting stronger every day. But people I talk to are often confused as to where the best source of omega-3 is and how to get it. So here is my omega-3 101 lesson. Omega-3s reduce inflammation all over the body, and many diseases involve inflammation somewhere. They also act as a blood thinner.
Omega-3 fatty acids are good for the following:
- Blood pressure: may lower blood pressure
- Heart disease: can cut triglyceride levels 20-50%, reduce inflammation, and appear to lower overall risk of death from heart disease (heart attack and stroke)
- Rheumatoid arthritis: can reduce stiffness and joint pain, boost effectiveness of anti-inflammatory drugs
- Depression: may reduce symptoms of depression, boost effects of antidepressants
- Pregnancy: important for visual and neurological brain development in infants, taking during pregnancy boosts health and development
- Less strong evidence but still may benefit: asthma, osteoporosis, ADHD, alzheimer's and dementia
Not all omega-3's are the same. The three main forms are EPA (eicosapentaenoic acid), DHA (docosahexaenoic acid), and ALA (alpha-linolenic acid). EPA and DHA are found in fish and algae and ALA is found in flax, walnuts, and soybeans, and canola oil (main sources). So if you don't like fish can you just eat lots of walnuts? They aren't quite the same.
EPA and DHA are thought to be the most beneficial. ALA converts into EPA and very little into DHA. But it takes a lot to convert the amounts that we need to get the benefits. The American Heart Association recommends eating at least 2 servings of fatty fish each week (salmon, herring, mackeral, trout, albacore tuna). For people with heart disease they recommend taking 1000 mg each day of a combo of DHA/EPA. If you need to lower triglycerides consider taking 2000-3000 mg per day. Anything more than 3000 mg should be under doctor's care because it can cause excessive bleeding. It is always best to check with your doctor first, even before you start 1000 mg per day.
I think most people (as long as they don't have a clotting disorder or are on blood thinning medication) can benefit from taking 1000 mg per day (not just people with heart disease).
Supplements
If you take a supplement, get one with DHA and EPA, which will be fish oil. If you are a vegetarian, you can get an algae oil supplement with DHA. I don't typically recommend taking flax oil as a supplement, but I do think getting more walnuts, soybeans, and ground flax seeds in our diet is good. Try for daily. Use canola oil when baking or cooking.
The best book I have found on this subject is The Ultimate Omega-3 Diet by Evelyn Tribole, RD.
Also check out www.vitaloils1000.com for a 1000 mg fish oil with no fishy side effects all in one pill.
2 Comments:
At Tue May 26, 04:43:00 PM 2009,
Anonymous said…
Has anyone heard of prescription Omega 3 called Lovaza (GlaxoSmith Kline)? Each one gram capsule contains 900 mg of the ethel esters of omega 3 fatty acids. It says that these are "predominantly of ethyl esters of eicosapentaenoic acid - EPA aprox. 465mg- and docosahexaenoic acid - DHA aprrox. 375 mg". My insurance co pay is about 30 dollars for 120 capsules. It says to take up to 4 capsules per day, but I don't take that many. (One or two daily.) Before having a doctor tell me about Lovaza, I was worried about heavy metal contamination and cost of over the counter Omega 3's. Another doctor of mine just told me about a company he has believes in (and has stock in - I asked) named AmeriSciences - TOZAL Antioxidents formula and another Omega Max. It can only be ordered on line or by toll free #. Cost is 35 -55 dollars per month (approx) with tax and 7 dollar shipping extra. The "Adverse Advent" chart in the package insert of the LOVAZA is a bit disconcerting, compared to the Placebo group. I'd be very interested in haearing from this community. I'm leary of drug manufacturers, and with mental illness on the rise, we are a vast market for all sorts of pills and services. We must ask all kinds of questions before we allow any more drugs (, Herbal, OTC and scripts) into our systems.
Thank you.
At Sun Aug 30, 07:10:00 AM 2009,
Anonymous said…
I have been on Lovaza for about 6 months, prescribed by an orthopedic surgeon for pain and inflammation triggered by scoliosis. My lipid levels are fine, but this other use for Omega-3s was apparently a beneficial side effect. He mentioned that, although I could take the over-the-counter variety, it would take many more pills to get to the level Lovaza provides, with the unpleasant side-effect of "fishy burps." I have had no evident side effects from this--I take two capsules twice a day, and the back pain is greatly reduced.
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