Omega 3 fatty acids are fascinating nutrients. Almost every aspect of our health, physical and mental, is related to the types of fatty acids that make up our cells and tissues. And it appears that most of us are not ingesting the right kind of fatty acids, the ones found in fish and fish oils. You may also consider reading about krill oil or to buy Krill-Oil. Omega-3 fatty acids are found in foods such as fish, flax seed oil and walnuts, while omega-6 fatty acids are found in refined vegetable oils used to make everything from margarine to baked goods and snack foods. The amount of omega-6 fatty acids in the Western diet increased sharply once refined vegetable oils became part of the average diet in the early 20th century.
Fish-Oil-Fisol Nature's Way
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Benefit of omega-3
oils and
fatty acids
Here are some of the health benefits of omeg-3 consumption,
particularly fish oils:
Reduction of high blood pressure.
Reducing the risk for heart disease and heart attack.
Reducing the risk of stroke.
Improving blood circulation
Improving vision
Reduce arthritis pain and chronic joint aches and
osteoarthritis.
Reducing the risk of mental illnesses such as depression and
bipolar
disorder.
Omega-3 fatty acids may reduce the risk for colon cancer.
Asthma
Influence of Omega 3 fatty acid dietary intake on asthma.
Rev Clin Esp. 2007 Jan;207(1):24-5. De Luis DA, Leon R, Izaola O.
Instituto de Endocrinologia y Nutricion. Facultad de Medicina. Unidad de Apoyo a
la Investigacion. Hospital Universitario Rio Hortega. Valladolid. Espana.
Some studies have detected a beneficial effect of Omega 3 (w3) fatty acid
dietary intake in the risk of asthma and other studies have demonstrated a
beneficial effect on clinical symptoms. In our area, a low intake of omega3
fatty acids is rare. However, we need to recommend a right intake of w3 and w6
fatty polyunsaturated fatty acids to reach a good ratio w-6/w-3. Perhaps, the
influence of polyunsaturated fatty acid intake could be due to the ratio w-6/w-3
and no to the total amount of w3 intake. A general recommendation is a dietary
intake of fish three times each week, one of them fat fish.
Blood lipids
Scientific research confirms the important role
of omega-3 essential fatty acids in maintaining healthy blood triglyceride
levels, as well as supporting the heart, skin and joints. Fish Oil
contains an abundance of two-key Omega-3 Essential Fatty Acids, EPA and DHA. It is well documented that cultures with a diet rich in fish oil have
healthier cardiovascular systems.
Bone health
Omega-3 fatty acids may help build young men's bone strength. Men who had
the highest levels of omega-3s in their blood as 22-year-olds showed the
greatest bone mineral density, and also built the most bone between their
late teens and their early 20s, Dr. Magnus Hogstrom and colleagues from
Umea University in Umea, Sweden found. The amount of bone mineral people
accumulate as adolescents and young adults is considered a key factor in
whether or not they will develop the brittle bone disease osteoporosis
later on, Hogstrom and his team note the American Journal of Clinical
Nutrition. Animal studies have suggested omega-3 fatty acids, which are
found in fish and flaxseed as well as other food sources, may promote bone
formation and density. To investigate whether omega-3s might play a role
in bone strength, the researchers followed 78 young men from age 16 to 24.
They measured bone mineral density at three points in the course of the
study, and checked blood levels of fatty acids when the men were 22.
Higher blood levels of omega-3 fatty acids, especially DHA (docosahexaenoic
acid), were linked to greater bone mineral density in the body and the
spine at age 22. Higher levels of omega-3s were also tied to greater
accumulation of spinal bone mineral density between age 16 and age 22.
Omega-3 fatty acids, the authors point out, might influence bone formation
by affecting calcium metabolism or the formation of collagen. American
Journal of Clinical Nutrition, March 2007.
Brain health
Omega-3 fatty acids from
fish help prevent age-related cognitive decline.
In one study, Dutch researchers examined the diet and cognitive function
of 210 men, ages 70 to 89, who did not have Alzheimer's disease. The men
were assessed in 1990 and again in 1995. The researchers concluded that
consumption of approximately 400 milligrams of omega-3 fatty acids per day
(equivalent to eating six servings of lean fish per week or one serving of
fatty fish per week) protects against cognitive decline. In the other
study, American researchers looked at omega-3 consumption and cognitive
decline in 2,251 white males, ages 50 to 65, who were initially assessed
between 1987 and 1989. The men were checked again three and nine years
later. Higher levels of omega-3 fatty acids were associated with
protection against loss of verbal fluency. This association was
particularly strong in men with high blood pressure and dyslipidemia
(disruption in the amount of lipids in the blood) but was not evident in
men with major depression. American Journal of Clinical Nutrition, April
2007.
Colon
cancer
Protective Effects of Diets Supplemented with Omega-3 Polyunsaturated
Fatty Acids and Calcium Against Colorectal Tumor Formation.
Dig Dis Sci. 2007 Nov 28; Department of Clinical Biochemistry,
Gulhane School of Medicine, Etlik, Ankara, 06018, Turkey.
This study is to evaluate the effect of dietary omega-3 polyunsaturated
fatty acid (omega-3 PUFA) and/or calcium supplementation on colon tissue
of the carcinogenic N-methyl-N-nitrosurea (NMU)-injected rats and to
investigate this effect by the assessment of the oxidative stress. The
rats were divided into four groups: those fed with a standard diet, with a
diet supplemented by omega-3 PUFA, those fed with a diet with calcium, and
those fed with a standard diet with the combination of omega-3 PUFA and
calcium. These results suggest that the dietary supplementation of omega-3
fatty acids and/or calcium may be useful in the prevention of colorectal
tumor formation.
Crohn's disease
Omega 3 fatty acids are safe and may be helpful in Crohn's disease.
Diabetes, insulin sensitivity
A diet high in omega-3 fat improves insulin sensitivity and reduces
inflammatory markers.
Glaucoma
Researchers at the University of Melbourne,
Australia wanted to know whether there was an association between dietary omega-3 fatty acid intake
and glaucoma. Rats were fed either
omega-3-sufficient or omega-3-deficient diets from conception. The omega-3 diet contained safflower, flaxseed, and
tuna oils, and the omega-3 deficient diet contained
safflower oil only. Animals raised on
high omega-3 diets had a decrease in intra ocular pressure when they got
older, meaning that the inclusion of tuna oil in their diet reduced their
risk of developing glaucoma.
Heart health
Saturated fatty acids contribute essentially to plaque formation in
arteries leading to coronary artery disease.There is a beneficial effect
on the clinical manifestation of coronary heart disease when saturated
fatty acids of animal provenience are partially replaced by omega 3 fatty
acids. Fish oil rich in eicosapentaenoic and docosaexaenoic acid and rape
seed oil rich in alpha linolenic acid) addition to the diet leads to a
decrease in sudden cardiac death and non fatal myocardial infarction.
Long-chain omega-3-fatty acids have a direct antiarrhythmic effect on
myocytes.
Omega-3 fatty acids provide protection against stroke, particularly ischemic
stroke. The cardioprotective effects of omega3 fatty acids relate to
improvements in blood pressure, cardiac function, arterial compliance and
vascular function, as well as improved lipid metabolism, antiplatelet and
anti-inflammatory effects.
Heart rate
Effects of omega-3 Fatty acids on heart rate in cardiac transplant recipients.
Am J Cardiol. 2006 Nov 15;98(10):1393-5. Epub 2006 Oct 2. Harris WS,
Gonzales M, Laney N, Sastre A, Borkon AM.
University of Missouri-Kansas City School of Medicine, Kansas City, Missouri;
Mid America Heart Institute, Kansas, Missouri.
Omega-3 fatty acid (n-3 FA) consumption has been linked to reductions in the
risk of death from coronary heart disease and, recently, to lower heart rates.
The investigators previously observed a reduction of 5 beats/min in heart rate
in patients with coronary heart disease given omega-3 fatty acids (eicosapentaenoic
acid and docosahexaenoic acid) for 4 months. Reductions in HR may be explained
by enhanced vagal tone, influences on cardiac voltage-gated ion channels, or
both. The hypothesis that n-3 FAs would affect HR independent of vagal input was
investigated by studying the effects of n-3 FA supplementation on heart rate in
patients with denervated hearts after orthotopic heart transplantation.
Electrocardiographic data obtained in 2 prospective trials in which 18 heart
transplant recipients received n-3 FA supplementation (1 to 3.4 g/day) for 4 to
6 months were collected. In conclusion, omega-3 fatty acid supplementation
reduced heart rate and prolonged QRS duration in heart transplant recipients who
were presumably devoid of vagal innervation. These findings suggest that omga-3
FAs may modify electrophysiologic properties of the myocardium itself.
Inflammation
Omega-3 fatty acids and inflammation.
Curr Atheroscler Rep. 2004 Nov;6(6):461-7.
Dietary omega-3 fatty acids have a variety of anti-inflammatory and
immune-modulating effects that may be of relevance to atherosclerosis and its
clinical manifestations of myocardial infarction, sudden death, and stroke. The
n-3 fatty acids that appear to be most potent in this respect are the long-chain polyunsaturates derived from marine oils, namely eicosapentaenoic acid (EPA) and
docosahexaenoic acid (DHA). A
variety of biologic effects of EPA and DHA have been demonstrated from feeding
studies with fish or fish oil supplements in humans and animals. These
include effects on triglycerides, high-density lipoprotein cholesterol,
platelet function, endothelial and vascular function, blood pressure,
cardiac excitability, measures of oxidative stress, pro- and
anti-inflammatory cytokines, and immune function. Epidemiologic studies
provide evidence for a beneficial effect of omega-3 fatty acids on
manifestations of coronary heart disease and ischemic stroke, whereas
randomized, controlled, clinical feeding trials support this, particularly
with respect to sudden cardiac death in patients with established disease.
Clinically important anti-inflammatory effects in man are further
suggested by trials demonstrating benefits of omega-3 fatty acids in
rheumatoid arthritis, psoriasis, asthma, and inflammatory bowel disorders.
Lung disease
Good News for Those with Chronic Bronchitis or COPD.
Japanese researchers at Kagoshima University Hospital found that
supplements of omega-3 fatty acids appeared to improve patients' breathing
difficulties -- possibly by countering the airway inflammation seen in the
disease. Omega-3 polyunsaturated fatty acids are found largely in oily
fish, and to a lesser extent in flaxseed, walnuts, soybeans and canola
oil. COPD is a group of serious lung diseases that includes emphysema and
chronic bronchitis. Half of the 64 patients drank a liquid supplement rich
in omega-3 fats each day; the other half drank a supplement containing
omega-6 fats, another type of polyunsaturated fat found in many foods,
including vegetable oils and meat. After two years, patients in the
omega-3 supplement group showed an overall improvement on tests that
measured their breathing during a short bout of exercise.
Parkinson's disease
Mice that are fed chow supplemented with omega-3 fatty acids for a
period of 10 months have better brain defenses against Parkinson's
disease. Some researchers think that omeg-3 deficiency is a risk factor
for developing Parkinson's disease, and that people would benefit from
increasing their dietary intake of omega-3 fatty acids.
Wild Alaskan Salmon
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salmon. Many studies show that Omega-3 fatty acids found in
free-swimming salmon. Many studies show that Omega-3 fatty acids found in
fish oil have numerous health advantages and are especially helpful for
the cardiovascular system. Natural Factors supports the sustainable use
of wild salmon through contributions to salmon using fish parts that would
otherwise be wasted, therefore there is no depletion of existing stocks.
Natural Factors Wild Salmon Oil has no antibiotic or hormone residues
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residues and heavy metals.
Omega-3 Fatty Acids May
Alleviate Symptoms of Bechterews Disease - press release
Study Shows EPAX 5500 TG Concentrated Fish Oil Supplement Provided
Relief of Ankylosing Spondylitis Pain
AALESUND, Norway (Jan. 31, 2007) -- Results from a clinical study of
patients living north of the polar circle in Sweden and suffering from
Ankylosing
Spondolitis, or Bechterews disease, a chronic rheumatic disease mainly
affecting joints of the spine, were recently presented in the Scandinavian
Journal of Rheumatology by Bjorn Sundstrom. The study demonstrates that
treatment with marine- based Omega-3 fatty acids may provide relief of
symptoms in Bechterew patients and possibly also delay disease progression
as has been observed in patients with rheumatoid arthritis.
Bechterews disease, also known as ankylosing spondylitis, is a chronic
rheumatic disease mainly affecting joints of the spine and often the
larger joints of the extremities. It is more common in males than females
and is closely related to a genetic marker of white blood cells, the
so-called HLA-B27 antigen. This marker is especially common in people
living in polar and sub-polar regions. In North Sweden this genetic
pattern is found in 17 percent of the population leading to a prevalence
of developing Bechterews disease of .5 percent. Inuits, the native peoples
of the northern region of North America and Greenland have an even higher
risk of developing the disease. Surprisingly, though, the risk of getting
the disease in this region is low, and if it has developed, the symptoms
are usually mild. The reason for this has been unknown until now. The use
of omega-3 fatty acids having anti-inflammatory properties for treatment
of rheumatoid arthritis is well established in Scandinavia but no such
information had previously been reported in Bechterew patients. In order
to examine whether patients would respond positively to omega-3 fatty acid
treatment 24 patients were randomly allocated to a high-dose omega-3
regimen given 4.5 grams daily or a low-dose regimen with two grams daily.
The patients were followed for 21 weeks. The omega-3 product used was EPAX
5500 TG, a condition-specific, marine- derived, concentrate with 55
percent EPA / DHA fatty acids, from EPAX AS, Lysaker, Norway. At the end
of the study disease activity was significantly reduced in the high-dose
group with fewer patient-reported symptoms. Some patients reported even an
increased mental alertness. However, no effect was observed in the
low-dose group. Dosage of omega-3 fatty acids is essential since doses of
three grams or more are needed for achieving effects. In the present
study, positive effects were only recorded in the high-dose group.
"Perhaps this study from North Sweden sheds light on the mystery why
Inuits having the genetic marker for developing Bechterews do not develop
the disease very often," said Sundstrom. Traditionally, the Inuits have a
high intake of omega-3 fatty acids by eating salmon and sea mammals that
provide a regular daily intake of these fatty acids that have
well-documented anti-inflammatory properties. Such a dietary regimen could
be sufficient to curtail a genetic preponderance for developing the
disease." Sundstrom noted that in North Sweden, however, the inhabitants
have a more general non-marine diet and may therefore be more disposed to
developing Bechterews disease than those with marine-heavy diets. The
present study clearly indicates that patients with Bechterews disease may
benefit from a treatment with omega-3 fatty acids. Such a dietary regimen
could eventually be sufficient to curtail a genetic preponderance for
developing the disease."
Omega-6 versus omega-3 fatty acids and
health effects
Studies indicate that a high intake of omega-6 fatty acids shifts
the physiologic state to one that encourages blood clotting and platelet
aggregation, increases in blood viscosity, spasm of blood vessels, and
vasoconstriction. Omega-3 Fatty acids, however, have antiinflammatory,
antithrombotic, antiarrhythmic, hypolipidemic, and vasodilatory
properties.
Omega-3 and
statin drugs
People taking cholesterol-lowering drugs called statins who also consume omega-3
fatty acids -- typically found in fish and fish oil -- have a better
chance of avoiding heart problems than patients who take statins alone. "Our
study shows that long-term use of EPA (an omega-3 fatty acid) at therapeutic
doses is effective for prevention of major coronary events in
hypercholesterolemia (high cholesterol) patients given statins in Japan who
consume a large amount of fish," said lead researcher Dr. Mitsuhiro Yokoyama. He
is a professor of medicine at the Kobe University Graduate School of Medicine.
In the study, called the Japan EPA Lipid Intervention Study, Yokoyama and his
colleagues assigned 18,645 people to receive either 1,800 milligrams of one of
the omega-3 fatty acids, eicosapentaenoic acid (EPA), every day plus a statin,
or a statin alone. During an average follow-up of 4.6 years, the researchers
found a 19 percent reduction in major coronary events among patients taking EPA.
Patients taking EPA also had 19 percent fewer non-fatal events -- including
non-fatal heart attack, unstable angina, and coronary revascularization -- than
people taking statins alone. However, the incidence of sudden cardiac death and
death from heart disease did not differ between the groups. "This study is
further evidence of the benefit of omega-3 fatty acids for protecting against
heart attacks and other cardiac events," said Dr. Dariush Mozaffarian, an
assistant professor of epidemiology at Harvard Medical School and Harvard School
of Public Health, and author of an accompanying editorial in the journal.
References:
1) Sundstrom B, et al. Supplementation of omega-3 fatty acids in patients
with ankylosing spondylitis. Scand J Rheumatol 2006;35:359-362
2) Fortin PR et al. The effects of fish oil in rheumatoid arthritis;
validation of a meta-analysis. J Clin Epidemiol 1995; 48:1379-1390
Omega 3 supplement questions
Q. i read that omega3 in fish oil can increase level of apoprotein
associated with ldl, Should this woory those > who take fish oil? And
assuming the level of apoprotein is increased, does that mean that my Lp(a)
will automatically increase? i learned that Lp(a) is ldl plus apoprotein.
A. We think fish oils and omega-3 fatty acids are good for lipids
in the body.
Q. I am deciding between purchasing the Source Naturals
cod liver oil omega 3 or GPRX Omega-3 AD from gprxstore.com. Are
there any key advantages that Source Naturals cod liver oil product can
offer?
A. We are not familiar with the other product you mention.
Q. What are your thoughts on omega 3-6-9 products? My
wife and I have been taking Omega 3-6-9 by Puritan's Pride for several
years.
A. Regarding omega 3 6 9 products, there is no reason to ingest
omega 6 since the American diet already has too much omega 6. The omega-3s
are the ones that are lacking.
Q. I would like to take omega3 fish oils but I'm
confused about what type, how much and so on. Do you need the Omega 6 and
9 too? Should the DHA be higher then the EPA and if so what should the
daily dosage of each be.
A. Most Americans need more omega3 in a supplement form than omega6
or omega9. Wild fish oils are a great option in terms of providing the
excellent omega3s in the form of EPA and DHA at one to three capsules a
day.
Q. Is omega H3 for weight gain, for i am really want to gain weight. At
the moment i am using Omega H3. Is it good for weight gain.
A. We are not familiar with this product.
Q. What does someone do that when allergic to
shellfish? Do you have an omega 3 that does not have shell fish in it?
A. Omega 3 fish oil supplements are obtained from the meat of fish
such as mackerel, herring, tuna, salmon, cod liver and halibut, not from
shellfish. We have no reason to believe those with shellfish allergy would
have problems taking fish oil supplements. However, your doctor is the
final decision maker as to the appropriateness of taking fish oil
supplements in your particular condition.
Q. Regarding omega-3 enriched foods that are being marketed. From what I've
read, everything from orange juice to cereals to eggs have been fortified. Do
these added amounts of omega-3 make much of a difference or is it mainly a
marketing gimmick? And of the omega-3 enriched food products available, which
ones do you think really deliver, if any?
A. We have not read the labels to see how much omega-3 is added to
the food products. The bottom line may be cost. If the amount of enriched
omega-3 adds significantly to the cost of the product which would be higher than
the cost of taking one cheap fish oil capsule, then I see no reason to pay extra
for omega-3 enriched foods.