Q. Everybody seems to be recommending Omega-3 to me for my high blood pressure but I've also read that it can be used for joints. What is it really good for?
A. Omega-3 has been shown to be helpful to your health in multiple ways. The biggest benefit seems to be to your heart but that is just the beginning. Read on for more information on Omega-3 and why you should supplement with it.
For years society has attempted to ingrain in us the idea that consuming fats is bad for our health. The truth however, is far from that. In fact, fats are one of the most important things you should be getting in your diet on a daily basis. Now hold on before you hop in your car and head to the nearest McDonald's. There are good fats and there are bad fats. It turns out that your body will use either to try to satisfy its needs. The goal is to make certain that the fats you get are the good kind. That is where the benefits of supplementing with Omega-3 exist.
What is Omega-3?
According to merriam-webster.com an Omega-3 is,
"being or composed of polyunsaturated fatty acids that have the final double bond in the hydrocarbon chain between the third and fourth carbon atoms from the end of the molecule opposite that of the carboxyl group and that are found especially in fish, fish oils, green leafy vegetables, and some nuts and vegetable oils" [1]To expound further, an Omega-3 is considered an Essential Fatty Acid. Called "essential" because the body cannot produce it itself, EFA's must come from food sources. In the definition above it lists several possible sources for Omega-3 and the most abundant of those is fish.
What does Omega 3 do?
The body utilizes fat, including Omega 3, in the production of the cell membrane. Think of the membrane of the cell like the bubbles we would all blow as children. Did your parents ever buy you the cheap stuff? You could tell because the poor quality bubbles would never last very long, popping in your face more often than not. The good bubbles on the other hand were easy to blow and flew what seemed like forever; you could even touch them and they wouldn't pop. A similar principle holds true for the membrane of the cell. If your body has only poor fats from your diet with which to construct the cell membrane, the resulting cell can be rigid, malformed and prone to rupture. With good fats, your cells become stronger, are more flexible and are able to perform their functions more adequately.
What happens when a cell ruptures? When a cell ruptures it sets off a series of events that includes getting your immune system involved. Your immune system comes in and acts like a janitor. In the process of cleaning up the resulting debris, it cordons off the area by producing - wait for it - inflammation. Inflammation prevents the now somewhat scattered contents of the cell from leaking into the rest of the body. In short, Omega 3 helps to lower inflammation in the body.
That is not to say that all inflammation is bad. In contrast, you need the inflammatory response to help blood clot, heal wounds and serve in other important functions. Healthy inflammation is typically promoted by Omega-6. Omega-3 and 6 balance one another in the body. Unfortunately, Americans typically receive 14-25 times more Omega-6 than Omega-3 in their diets[2] which is thought to be a leading cause of the epidemic of inflammatory disorders in the US.
In addition to reducing inflammation, Omega-3 is also thought to help with:
- High Cholesterol - Several studies have pointed to Omega-3's ability to reduce triglycerides and increase levels of HDLs in the blood.
- Atherosclerosis - Systemic inflammation may lead to the production of fibrin in the blood vessels. Fibrin is thought to be the cause of cholesterol sticking to the lining of the arteries causing atherosclerosis. By reducing inflammation, and thereby the formation of fibrin, hardening of the arteries may be avoided.
- High Blood Pressure - Over 30 clinical studies have shown that patients supplementing with or eating a diet rich in Omega 3 may significantly reduce hypertension.
- Arthritis - Many studies have shown that the use of Omega-3 in those suffering with various forms of arthritis experienced a reduction in overall pain, increased strength of grip and the ability to resume closer to normal walking speeds. Omega-3's effect on arthritis is thought to be a result of reduced inflammation.
- Weight Control - Several newer studies suggest that supplementing with high dosages of Omega-3 may help those looking to reduce their weight. By providing the body with an abundance of good fats, the body may in fact release the bad fats to preferentially store the good. This reduction of bad fats may lead to significant weight loss over time while improving overall health.
- ADD/ADHD - Lower levels of Omega-3 have been associated with an increased risk of ADD/ADHD and as such supplementation is recommended. Some mixed scientific results exist but the general consensus is that utilizing Omega-3 may result in increased focus and overall cognitive function.
- Depression - Several studies have shown that the use of Omega-3 may be beneficial both for those currently taking antidepressants and those who are not. While these studies appear positive, depression is a very serious condition and you should not try to treat it on your own.
- Psoriasis - One study showed that people taking Omega-3 had improved results in treating their condition along with their medication.
- Diabetes - High triglycerides and low HDL levels often go hand in hand with diabetes. Omega-3 helps to reduce triglycerides and raise HDL levels while also lowering apoproteins, the markers of diabetes.
What dosage of Omega-3 should you take?
For general health purposes, doctors will often recommend 1,000 - 2,000 mg of Omega-3 daily. At this point it is important to note that manufacturers often make it difficult for you to determine the amount of Omega-3 you are receiving. Some will go so far as to not list the amount of Omega-3 at all. Avoid those. Take a look at the fish oil supplement label below:
Amounts reflected are per single softgel
Total Omega-3 = EPA + DHA
Fish Oil is not synonymous with Omega-3. Think of it like this: a carrot contains Vitamin A. The carrot is not the Vitamin A, but the Vitamin A is contained within the carrot. The same is true of Fish Oil and Omega-3. The Omega-3 is contained within the fish oil. To figure out just how much Omega-3 is inside the fish oil, add up the amount of EPA and DHA on the label. In this case, each softgel (pay attention to how many softgels are in each serving size, often times manufacturers will list the amount for 2x softgels) contains 300 mg of Omega-3.
For other major health conditions including High Cholesterol, Triglycerides, High Blood Pressure, Arthritis and others, 3000 mg per day is a reasonable dosage. For weight loss the studies recommended closer to 4000 mg. Check with your doctor though before beginning any specific supplement regimen.
*TIP* For the higher dosages, consider using a liquid fish oil. Try putting the liquid fish oil in an ounce of Orange Juice. Most fish oils are slightly lemon flavored and go down nicely with the OJ.
What are some good brands of Omega-3?
Among the most highly rated fish oil companies are Nordic Naturals, Carlson, Barleans, Minami, and Ascenta. If not one of these brands then try to make certain that the fish oil you do find is sourced from smaller fish - this is important because smaller fish have lower incidences of mercury, - are purified - this is usually indicated by the phrase "molecularly distilled," - and are sold by a reputable retailer - think twice before ordering some "special" fish oil from an obscure online retailer.
Supplementing with fat. Most of us probably think that we are "supplementing" enough fat into our diets as it is. However, by Supplementing with the Omega-3 fats found in fish, walnuts, flax, chia, hemp and other sources, we not only stand to strengthen and protect our cells, but to live longer more healthy lives. After all, that is a benefit we can all live with.
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