Omega 3's and Fish Oils

The body needs all sorts of different fats to function properly. Even saturated fats play a critical role for survival. Like a miraculous chemistry set, the body can typically convert most types of fat into whatever type it is missing. Omega-3's, however, are an exception. They are one of only a few types of fats called “essential” because your body cannot make its own supply. Omega-3s must be consumed, either through diet or supplements.

Omega-3 fats are in the headlines so much today because we’ve discovered just how powerful they are at controlling inflammation. It is also used for many other reasons, like helping reduce triglycerides, osteoarthritis, rheumatoid arthritis, asthma, dermatitis, ADHD and can help with cognition, dementia along with depression. 

Deficiency of Omega-3's can lead to low energy, depression, weakness, vision and learning problems, dry skin, poor hair and nail growth, impaired digestion, increased risk of auto-immune conditions, cardiovascular disease, cancer, diabetes, weak bones, impaired liver and kidney function, poor glandular performance, poor reproductive performance, and greater likelihood of becoming overweight.

Latest research has led to the breakdown of Omega-3 and the 3 different types there are.

Here are the 3 different types of Omega-3 and how they help the body:

• EPA (eicosapentaenoic acid)
  • Reduces inflammation throughout the body, especially for

    your heart, arteries, and brain (including depression)

• DHA (docosahexaenoic acid)
  • Reduces inflammation throughout the body, especially for

    your heart, arteries, and brain (including depression)

• ALA (alpha-linolenic acid)

  • ​​​​​​​Reduces triglycerides, blood sugar, and potentially harmful LDL

    cholesterol.

  • Can be converted to EPA or DHA

Between poor overall conversion of ALA plus common inadequate dietary intake of EPA and DHA, most people likely need an Omega-3 supplement to reach adequate levels of this critical nutrient.

So we need to dose between 2000 milligrams and 4000 milligrams of EPA and DHA. 

Some side effects that you might experience mainly are:

• GI
• Abdominal Pain
• Loose Stools
• Some people can experience fish burps

But there can be some issues with some anticoagulation because it can help in the blood. So if you're on any kind of blood thinners, you definitely would want to talk to a health care provider before starting. 

• Salmon
• Mackerel
• Halibut
• Sardines
• Anchovies
• For vegans, algae, which is the dietary source of omega-3s
• Flaxseed (freshly ground)
• Walnuts
• Chia Seeds
• Hemp
• Navy Beans
• Avocado

• 1978: 
  • The Greenland "Lancet" Journal was groundbreaking research that was published by the indigenous people of Greenland, prompting a rethinking of fats which catapults omega threes into the spotlight and puts them on the medical and scientific map. 
• 1985:
  • New England Journal of Medicine; three major papers; one about epidemiology, one about clinical medicine, and one about basic science. As these articles are in the most prestigious medical journal in the world, they put omega threes in the mainstream in a big way.
• 1989:
  • The Fish and Heart Study, published in Lancet medical journal; a paper showing that eating fish for two years reduced all causes of mortality (Death) for people who have experienced a heart attack. So, prevention of death after you've had a heart attack
• 1999:
  • GI SSI study. The first well-powered study using fish oil supplements, not just eating fish. So it is not just a dietary change to reduce the risk for death, cardiovascular death and sudden cardiac death, all without meaningful lowering of cholesterol or triglycerides.
• 2004:
  • The Omega Three Index is proposed as a new risk factor. Dr. Bill Harris published a paper in the Journal of Preventative Medicine proposing the Omega three index as a new risk factor for cardiovascular death. And just to give you a little bit about this test; the lower your number the more likely you are to have an issue; the higher your number, the least likelihood you are to have a cardiovascular event.
• 2010 - 2018:
  • Stalemate years
• 2018 - Now:
  • Reduce-IT Study. Major development, pointing to the fact that one has to take a high enough dose of omega threes to get its benefits.

• Take your diet into consideration and current health issues before supplementing for Omega-3; Talk with your primary health care provider if you are on blood thinners before supplementing for Omega-3
• When supplementing make sure you're taking the correct dosage for YOU
• Omega-3 can be easily eaten or supplemented so take your pick 😉