Dispelling the Myths About Healthy omega-3 fatty acids Supplements

Dispelling the Myths About Healthy omega-3 fatty acids Supplements

We have all heard about the benefits of essential fatty acids, such as omega-3 fatty acids, 6 and 9. But did you know that your body can make it’s own Omega-9 from the foods we eat? It can’t however make the other two. Our bodies cannot manufacture the essential fatty acids we need, so we have to make sure that the many sources available are included in our diets. Below is a list of common foods that contain omega-3 fatty acids and Omega-6.

Dietary Sources of omega-3 fatty acids

·flax / walnuts

·oily fish

·seal

Dietary Sources of Omega-6

·plants and vegetables (especially in cooking oils)

Unless you consume a lot of oily fish, you are probably not getting your daily omega-3 fatty acids requirement. Omega-6 on the other hand is in abundance. So mush so that our diets actually contain too much Omega-6. An easy way to get more omega-3 fatty acids into your system is through supplements, which there are three types. Below is an explanation of the three types of omega-3 fatty acids supplements available on the market today.

Flax Oil

Flax oil is a non-marine source of omega-3 fatty acids and contains the omega-3 fatty acids called alpha-linolenic acid (ALA), which the body needs and cannot make for itself. Several other sources of ALA do exist, most notably walnuts and hemp seed. However, because flax only yields ALA, which then must be converted into EPA and DHA by the body, it is not an effective source of omega-3 fatty acids for the following reasons:

·Converting ALA into EPA and DHA is not very efficient, especially as one gets older

·Bodily conversion of ALA results in low levels of EPA and DHA

·Flax oil contains no DPA, the third main component of omega-3 fatty acids

·Flax oil is high in Omega-6, something our bodies do not need

The estimated rate of ALA to EPA and DHA conversion ranges from 5% to 25%. This means in order to make sufficient amounts of EPA and DHA, one would need to consume 5 to 6 times more ALA than you would if you were to use fish oil alone.

Fish Oil

Whether you are eating fish or taking fish oil supplements, fish has been known to contain numerous health benefits, especially fatty species that are rich sources of omega-3 fatty acids fatty acids. Proven benefits range from lowering triglycerides and blood pressure and the risk of heart disease, to the more subtle effects of reducing chronic inflammation. Fish oils provide a direct source of EPA and DHA. There are, however, some problems with fish oils:

·High in Omega-6

·Low levels of DPA

·Fish are susceptible to chemical pollutants and dioxins in the water

Seal Oil

Seal oil is one of the best and most direct sources of EPA, DHA and DPA, the third component of omega-3 fatty acids. While DPA is present in some fish and fish oils, the levels are much lower than seal oil, about 1/5. Seal is oil has been found to be the best source of omega-3 fatty acids for the following reasons:

·Seal oil contains the highest levels of DPA (up to 10 times more than fish oils)

·It is chemically similar to the omega-3 fatty acids found in our bodies

·Seals can filter out chemical impurities better than fish

Unlike both flax and fish oil, seal oil has only traces of Omega-6, and may be one of the best omega-3 fatty acids supplements to reduce the imbalance of omega-3 fatty acids:Omega-6.

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How Much Omega-3 Should I Take For Good Health? – An In-Depth Analysis Into Omega 3 Supplementation

How Much Omega-3 Should I Take For Good Health? – An In-Depth Analysis Into Omega 3 Supplementation

Omega 3 fatty acids are called “fats of life” due to the vital role they play in our overall health and well-being. How much omega-3 should be consumed daily? What are the best omega-3 supplements? Find out the expert answers to these questions in this article.

More and more people are turning towards omega-3 supplements as they become aware of the amazing health benefits of these essential fatty acids. Naturally, this question comes to your mind — how much omega-3 should you take daily and what are the best omega-3 supplements?

How much Omega-3?

Regarding the daily recommended intake of Omega 3′s, there are no prescribed limits. It differs according to age group and the medical condition of person to person.

For a majority of people with a reasonably good health, around 1000 to 2000 mg of Omega 3 per day is sufficient. Besides that, you should also carefully balance the intake of Omega 6 versus Omega 3 fatty acids.

While the optimal ratio is around 1:1, the average Western diet has this ratio at 20:1! Excessive intake of Omega 6 fatty acids causes a lot of health problems.

Omega 6 fats give rise to inflammatory compounds in the body and exaggerate the problems related to arthritis, heart disease, obesity and many others ailments. While on the other hand, omega 3 fats have anti-inflammatory properties and are very beneficial for brain, cardiovascular, joints, digestive and skin health.

Best Omega-3 Supplements

Here are a few important guidelines that you should keep in mind while you opt for the best omega-3 supplements –

1) Omega-3 fatty acids are made up of 3 types — ALA, DHA and EPA. ALA is found in plant-based omega-3 foods sources such as walnuts and flaxseed, while EPA and DHA are found in fish oil.

Our body has to convert ALA into DHA and EPA before it can be used. This conversion process does not occur efficiently and therefore animal-based omega-3 sources such as fish oil are superior to plant-based omega-3 sources.

2) While looking for purified fish oil supplements, you should make sure that they are molecularly distilled. Molecular distillation is the purification process in which harmful toxins and contaminants such as Mercury, lead, PCBs, etc. are separated from the fish oil.

The resultant purified oil is then encapsulated into supplements which are totally safe for consumption. Taking purified supplements is a much safer, effective and economic means of omega-3 supplementation as compared to consuming fish directly.

The FDA also recommends only a limited amount of direct consumption of fish. This is to avoid the risk of Mercury poisoning and contamination due to heavy metals such as lead, PCBs, etc. that are found in the flesh of fish.

On the other hand, consuming livestock-raised fish is not the best option because they are fed on food pellets, and not their natural diet which is composed of sea algae. This makes them Omega 3 deficient and insufficient for our daily omega-3 requirements.

www.mercola.com Internationally renowned natural health physician and Mercola.com founder Dr. Joseph Mercola explains why he recommends krill oil which is a good source of omega 3 fats.

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