The Protective Power of Omega-3

[Guest guest]

Parade Magazine

by Dr. Ranit Mishori

published: 05/30/2010

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Part of a group often known as “essential fatty acids,” omega-3 is currently being touted as a biological shield against everything from heart disease to arthritis to skin problems and mental-health conditions — and the list keeps growing.

The body cannot make omega-3 — we must eat it. But you can get all you need by making fish a part of your diet. Salmon, especially wild salmon, is a good source, as are tuna, anchovies, bluefish, herring, mackerel, and sardines.

In addition, an ever-broadening range of supplements is now available on the market. You’ll notice different sets of capital letters on the packaging: EPA and DHA are shorthand for two of the components of omega-3, while ALA is a precursor; that is, the body converts it to EPA or DHA. (Walnuts, flax, and flaxseed oil, as well as canola, olive, and soybean oils contain ALA.) The premise is that even some components of omega-3 are good for you.

Does the evidence support the claims for omega-3? Here’s what we know.

• Heart conditions

Studies suggest that omega-3 plays a real role in reducing the incidence of sudden death, such as that from cardiac arrest. One study found that fish-eaters in a group of 1000 male heart-disease patients had 29% fewer heart attacks and 50% fewer cases of sudden death caused by an irregular heartbeat. A study in European Heart Journal reported that men who ate fatty fish once a week were 12% less likely than those who didn’t eat fish to develop heart failure. As for supplements, researchers following 11,000 people — a large sample — found a 45% drop in the risk of sudden death and a 20% reduction in “all-cause mortality” in those who took omega-3 capsules.

• High cholesterol

Studies on the effect of omega-3 in reducing cholesterol — the most common reason consumers turn to the supplements — are inconsistent. However, studies have consistently shown omega-3 to have a positive effect on lowering levels of triglycerides (a type of fat related, like cholesterol, to heart disease).

• High blood pressure

People with high blood pressure show moderate improvement after taking omega-3. The benefit grows as the dosage is increased.

• Rheumatoid arthritis

Only small studies have been conducted on the benefit of omega-3 for those suffering from this autoimmune disease, but, so far, results are promising. People taking high doses of omega-3 have reported less morning stiffness and swelling of the joints, and reduced pain.

The jury is still out on a range of other ailments, but there are indications that omega-3 may play a role in preventing painful menstrual periods, diabetic kidney damage, obesity, skin conditions, and other autoimmune illnesses.

So how much Omega-3 should you aim for – and where should you get it?

Fish – the natural source – is best (as natural sources usually are). Fish are high in DHA and EPA. Salmon is high on the list – especially wild salmon, as opposed to farmed. Also good: tuna, anchovies, bluefish, herring, mackerel and sardines. And foods that contain high levels of ALA – which the body converts into DHA and EPA – include walnuts, flax and flaxseed oil, canola oil, olive oil, and soybean oil.

The American Heart Association recommends the following amounts:

1. For those with no documented heart disease: eat a fatty fish or food high in ALA at least twice a week. (One weekly serving is equivalent to about 5.5 grams per month.)

2. For those who do have heart disease: 1 gram of EPA+DHA daily from fish or capsules.

3. If you have high triglycerides: capsules containing 2-4 grams daily.

Be prepared for a fishy aftertaste – even if you are taking the supplements, and keep a watch out for side effects like stomach upset, excess gas, or bloating. Anyone who has a tendency to bleed, or is on a medication that raises the risk of bleeding (Coumadin or Plavix, for example) should consult a doctor before turning to supplements.