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Omega 3 Resource Center

    Are omega 3 fatty acids really as wonderful as they sound?  Yes--and no.  It is true, the omega-3s have many health benefits, as summarized below.  But there are limitations and qualifications to consider for each category.  Unfortunately, the economic gain that some industries stand to achieve because of their specific product they sell results in confusing labeling and presentation of facts.  This page is designed to answer some of the main questions and remove some of the major misconceptions that discourage some from making what could be important dietary changes.

Contraindications

If you have any of the following conditions, there may be increased risk for you in using fish oils.  Consult with your physician before initiating their use.

-blood clotting disorders

--use of medications that change clotting time, such as coumadin

--allergy to seafood

--history of ventricular tachycardia or ventricular fibrillation

What are Omega-3 Fatty Acids?

   Omega-3 fatty acids are a subcategory of polyunsaturated fatty acids that have been found to have unique and important health benefits.  The three main types of omega-3s important to humans are alpha-linolenic acid (ALA), eicosapentanoic acid (EPA), and docosahexanoic acid (DHA).  Each of these omega-3's has unique and important functions that are not interchangeable.  For example, flax, a source of ALA, has important health benefits.  However, it does not substitute for EPA or DHA.  There is some conversion of flax to EPA and DHA, but it is not an efficient conversion and it is generally agreed upon by omega-3 specialists that all three of these fatty acids must be consumed in order to gain the most benefit.

What do Omega-3 Fatty Acids Do?  Where Are They Found?

   The chart below summarizes the benefits, potential risks, and food sources for each of these fatty acids.*  If you are American, an important aspect of omega-3 function to consider is balance.  In this country, we have a tendency to assume that when a nutrient is identified as "good" that "as much as you can get" is better.  With omega-3s this is not the case.  Overall dietary balance is equally important.  Part of that balance is eating enough foods containing omega-3s to benefit from their effects.  It is also important to balance that change with a reduced intake of other kinds of fats that can promote the breakdown/degeneration of omega-3s.  The higher in saturated fat and liquid vegetable oils your overall diet is, the more omega-3s you will have to consume to achieve their benefits.  In other words, you will need to make dietary changes even if you supplement.

Dietary habits that may either be deficient in omega-3s or degrade them include:  (1) not eating fish, (2) following an Atkins-like diet that is both low in DHA/EPA and high in saturated fat instead of one that focuses on fish, soy, and vegetarian protein sources, (3) avoiding fish or fish oil supplements during pregnancy (see note below about mercury in supplements), (4) restrictive dieting, and (5) vegetarian eating that is high in non-omega-3 type fats and low in omega-3s.

Dietary habits that promote healthy omega-3 metabolism include: (1) choosing fish, soy, and vegetarian sources of protein more often than other proteins, (2) cooking with canola and olive oil whenever possible, (3) including nuts, avocadoes, olives, and soybeans in the diet, (4) eating a variety of fruits and vegetables to provide antioxidants, and (5) when eating carbohydrates, choosing those that contain flax or nuts.

     IMPORTANT NOTE:  DO NOT EVER DISCONTINUE MEDICATIONS YOU ARE TAKING WITHOUT CONSULTING YOUR PRESCRIBING PHYSICIAN.  WHILE THE FOODS BELOW MAY HAVE BENEFIT IT IS IMPORTANT TO COORDINATE SIGNIFICANT DIETARY CHANGES WITH YOUR PHYSICIAN TO MINIMIZE RISK AND SIDE EFFECTS.