Two reasons you may not be benefitting from the Omega-3 in your diet.
Don’t miss these key factors.
Previously, we touched on the importance of Omega fatty acid / healthy fat balance and inflammation. We dive deeper today to understand why the balance is so crucial and what risks and benefits are at stake.
First things first. Omega 6 and Omega 3 fatty acids are types of Polyunsaturated Fats (AKA “PUFAs”).
Omega 6 fatty acids can activate inflammatory pathways. Linoleic acid is an example. Linoleic acid is a precursor to arachidonic acid which can kick-off an inflammatory response through activation of prostaglandins, leukotrienes, and/or thromboxanes.
Omega 3 fatty acids tend to decrease inflammation through anti-inflammatory pathways. Omega 3s (especially EPA and also DHA) have been shown to suppress and resolve the inflammatory activation effects of prostaglandins and leukotrienes.
A little bit of inflammation is great. We require a proper inflammatory response to defend against pathogens and promote healing when we are injured or experience physical trauma. But ongoing, chronic elevation of inflammation is not good, as it can cause damage to internal tissues and result in conditions and diseases such as heart disease, arthritis, gastrointestinal issues, and even cancer.
Hence we need a healthy balance of Omega 6 and Omega 3 fatty acids.
Up until the early 1900s, we were eating a diet containing a much higher level of Omega 3s, with a reported ratio of Omega 6: Omega 3 more like 1-2: 1. Yet over the decades that followed and with the dawn of the Industrial Age and proliferation of processed food and vegetable oils, our diet drastically shifted. The ratio of our modern age evolved to be more to like 20-30: 1! Soybean oil – as part of the new vegetable oils that emerged – took off as a cheap oil used in processed packaged foods, restaurants, cafes, etc.
Essentially, humans rapidly evolved from eating more saturated fats with fish to eating Omega 6 vegetable oils and many more processed foods.
What’s the key issue here, other than observing a sudden skew of a ratio?
Omega 6s and Omega 3s compete for the same desaturation enzymes. Studies have shown that excess Omega 6 and linoleic acid can prevent uptake of Omega 3 EPA. It is important to understand that when we consume a high level of Omega 6, we can essentially overrule our bodies’ ability to get the good from Omega 3s.
In short, it seems important to simultaneously increase Omega 3s and decrease Omega 6 intake.
The highest-Omega 6 vegetable oils include Safflower, Sunflower, Grapeseed, Corn, and Cotton oils. Keep your eyes peeled for these, and try to avoid when possible. To iterate, Omega 6s are not bad. Omega 6s are good for us, but most of us get too much – and too much of a good thing is no good at all.
Longevity experts argue our Omega 6: Omega 3 ratio needs to be 1:1, and most other experts will argue a max of 4:1. Either way, somewhere between 1:1 and 4:1 is far from today’s reality of 20:1!
For athletes and those of us with regular high-intensity exercise, a max ratio closer to 2:1 has been recommended, as high-intensity exercise promotes an inflammatory response, which is exacerbated by high Omega 6 consumption. So caution must be taken to curb Omega 6.
Omega 3s, especially EPA and DHA, have been widely studied for their numerous benefits, from reducing blood pressure and helping prevent heart disease, to bolstering our brains and cognitive function.
EPA seems to be the main modulator for inflammation.
DHA is widely found in our brain and is a known brain booster, with neuroprotective benefits (protection against Alzheimer’s, ADHD, etc) and also cognitive/mood protection and enhancement.
EPA and DHA are largely available through fatty fish like herring, mackerel, salmon, sardines, etc. Did you know that the EPA actually comes from the phytoplankton, specifically microalgae, that the fish eat? (More sustainable methods for EPA and DHA are in the works, with algae oil being one of a number of alternatives under research.)
With increased Omega 3s comes the need for increased Vitamin E.
One final key detail on PUFAs. Given their chemical structure, they are more susceptible to oxidative damage than other fats, like saturated fats or monounsaturated fats. Vitamin E (specifically, alpha-tocopherol) helps protect against such lipid oxidation. It has been recommended that 0.6mg of Vitamin E be consumed per each 1g of Omega 3 / PUFA.
In summary, the two must-know details for Omega 3 benefits include:
1) Simultaneously increase Omega 3 and decrease Omega 6 intake
2) Consume Vitamin E (alpha-tocopherol) alongside Omega 3 to prevent lipid damage and peroxidation. 0.6mg Vitamin E per each 1g Omega 3.
PS words of caution on Omega-3 supplementation:
- While the preferred EPA/DHA intake is through 2-3 servings of quality fish per week, supplementation becomes helpful for most. Always discuss with a Physician before starting any new supplements.
- Mind the mercury! Seek low mercury sources for EPA and DHA.
- Be careful with cod liver oil, as it tends to include high levels of Vitamins A and D. Vitamin A especially can be toxic if taken in excess.
- If you are going to have any surgery, oral or otherwise, be sure to discuss your current fish oil consumption, supplements, and medications with your physician. While there are conflicting studies, Omega-3s may promote blood thinning. I personally had an unpleasant experience with gum surgery, before which I was not instructed to stop Omega 3s or other supplements/medications, and the surgeon was quite surprised… too little too late!
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