Omega-3 Fatty Acids

Omega-3 essential fatty acids, found in fish and some other oils, have been linked in many studies to a lowered risk of heart disease. The omega-3 fatty acids include alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA).

Uses

The omega-3 series offers a variety of potential therapeutic uses, primarily as part of a heart-protecting diet. Beneficial effects include the following.

• Lowering cholesterol and triglyceride levels
• Reducing the risk of heart disease
• Lowering blood pressure

The omega-3 fatty acids also act as anti-inflammatory agents, making them beneficial for patients with rheumatoid arthritis and lupus. The series also protects myelin, which shields the nerves, and may be helpful in treating a variety of conditions, including glaucoma, multiple sclerosis, and diabetes, as well as migraines, depression, bipolar disorder, panic attacks, and agoraphobia. Omega-3 fatty acids may also be helpful in preventing cancer.

Dietary Sources

Fish oils and plant products are the primary dietary source of omega-3 fatty acids. EPA and DHA are found in cold-water fish such as salmon, mackerel, halibut, and herring, and in animals that feed on these fish. ALA is found in unhydrogenated oils, such as rapeseed (canola), flaxseed, and soybean oil, and in margarines and other fats containing such oils. After consumption, ALA is converted in the human body to EPA and DHA.

Other Forms

Omega-3 fatty acids are available in two types of commercial preparations.

• Cooking oils (canola, soybean)
• Medicinal oil (flaxseed)

Some manufacturing methods can destroy the nutrient value of the products. Preferred methods tend to use proprietary names for their process, generically known as modified atmospheric packing methods. Bio-Electron Process, Spectra-Vac, and Omegaflo are some examples. Generally, a high-quality oil will be certified as organic by a reputable third party, will be found in light-resistant containers, may be refrigerated, and will be dated.

How to Take It

Recommended doses of omega-3 fatty acids vary depending on the health condition being treated. The following are general guidelines.

• There is no Recommended Dietary Allowance (RDA), yet 1 or 2 tablespoons of flaxseed oil daily (or equivalent capsule) is considered good for general health. Capsule doses are 3,000 mg per day for prevention and 6,000 mg per day for treatment.
• A diet that gets 1 percent to 2 percent of its calories from linoleic acid has been shown to give maximum tissue levels of DHA and to avoid any apparent deficiency symptoms.
• For rheumatoid arthritis, the estimated therapeutic dose of ALA is 5 g per day, while the estimated therapeutic dose of EPA is 1.8 g per day.
• For agoraphobia: 2 to 6 tablespoons of flaxseed oil daily, in divided doses.
• A healthy person eating a typical diet should reduce consumption of saturated fats and increase consumption of the polyunsaturated essential fatty acids.

Precautions

The ratio of omega-3 fatty acids to other essential fatty acids may be important in treating some conditions. Take omega-3 oils cautiously if you bruise easily, have a bleeding disorder, or take blood-thinning medication.

Excessive amounts of omega-3 fatty acids may reduce blood-clotting time.

Possible Interactions

No harmful drug interactions have been reported.

Supporting Research

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Billeaud C, Bougle D, Sarda P, et al. Effects of preterm infant formula supplementation with alpha-linolenic acid with a linoleate/alpha-linoleate ration of 6. Eur J Clin Nutr. 1997;51(8):520-527.

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