Three years ago I was introduced to the idea of Omega-3 when under the employment of The Dermal Institute of South Africa. It was a topic my boss was newly passionate about and being the leaders in Post Graduate Education for the Skin Care Industry, it soon became a class topic on its own.
The industry was buzzing with excitement around these new findings in essential fatty acids and when I began to research and understand their impact on our bodies, I realized how the lack thereof could explain why so many illnesses were so prevalent in our community; they soon became one of my most favorite supplements.
Three years later everybody knows that they need Omega 3’s but the question is: Why or how much ?
90% of manufacturers misuse the fact that Omega 3 is a “new concept” and market poor quality products. Products like omega-3 eggs, omega-3 margarine, etc. are not necessarily “bad foods”, but they are unjustly recommended as health care supplements.
The reality is that much higher doses are required to achieve therapeutic effects. For instance you would need to eat 3 tubs of margarine in order to get your daily dose of Omega-3. The same applies to the most fish oil supplements that comprise of Omega 3-6-9 oils. Interestingly omega-6-9 are easily obtained through as much as 1 tbsp olive oil /week and are thus not considering factors when choosing your Omega-3 supplement.
Why is a daily intake of EPA/DHA necessary?
The body cannot produce its own omega-3 EPA or DHA, but can extract these fatty acids from a diet rich in Omaga-3 fatty acids. However omega-3 diets are rare in our western diet. Most vegetables that are available on the market (corn oil, sunflower seed oil etc.) and the majority of processed foods you find in the supermarket most contain omega-6 fatty acids and no or hardly any omega-3 fatty acids. That means that we consume approximately 20 times the amount of omega-6 than omega-3. Consequently western civilization is omega -3 insufficient. A direct correlation exists between the increase of depression, suicide, ADHD (a disease of the western world) and a lack of omega-3 fatty acids.
Who needs a high-purity EPA supplement?
Those who suffer from inflammatory diseases like eczema, acne, psoriasis; aching creaking joints. Research has shown that persons with behavioral problems and learning difficulties do best with a fish oil like EPA. In order to support the functioning of conventional antidepressants, one recommends to depressive patients to take the purest possible EPA supplements. Those with high cholesterol counts and a history of cardiovascular disorders
Physical signs of Fatty Acid Deficiency:
- Excessive thirst
- Frequent urination
- Rough or dry skin (esp. if this has a bumpy appearance or feel)
- Dry, dull or lifeless hair
- Soft or brittle nails
- Poor immune function and blood circulation
- Chronic fatigue
- Allergic tendencies (such as eczema, asthma, hayfever)
- Visual symptoms (poor night vision or light sensitivity or visual disturbances like words moving when reading)
- Attention Problems: Distractibility, poor concentration and difficulties in working memory)
- Emotional Sensitivity: Esp. depressive tendencies, excessive mood swings or undue anxiety)
- Poor Sleep patterns: Esp. difficulties in settling at night and waking in the morning
How can I increase my intake of EPA?
Our bodies poorly convert omega-3 fatty acids, from fatty fish, nuts and seeds into EPA and DHA.
The only type of food that contains the important omega-3 fatty acid is fish oil.
Vegetarian sources of omega-3 are linseed and sesame seed but they only contain alpha-linoleic acid (ALA). In theory the body converts ALA to EPA and DHA, however studies have shown this is not effective in practice. Thus it is preferable to take a direct dose of EPA/DHA in addition to ALA from flaxseed, grain or flax oils.
How much is enough?
Scientific research shows that adult doses of 500mg-2000mg/ day of EPA achieve the best results. Half the amount is sufficient for children under the age of five. Most fish oils contain lower doses of EPA and are bulked up by so called “marine oils” and contain high doses of toxic heavy metals, PCB and dioxins.
Most manufacturers recommend cod liver oil capsules as EPA supplements, even though cod liver contains high doses of toxins. The levels of EPA: DHA ratio are also very important. Studies at the University of Oxford state that EPA:DHA should be a 5:1 ratio for best effects.
Read the labels on your supplement boxes anything below 500mg of EPA: 100mg of DHA per capsule means you’re wasting your time. For severe cases a double dose / day is recommended.
What about product purity?
Manufacturers should employ “environmentally friendly systems” like CO2 extraction to remove PCB and dioxins from fish oil. It’s expensive but the only method to insure 100% pure oil. Also beware that your omega-3 is free from saturated fatty acids, which are not recommended for the heart and blood vessels. Ethyl esters are what ensure that a product is free from saturates fatty acids. Ordinary fish oil supplements use as much as 70% saturated fatty acids and are not absorbed as easily as ethyl esters of EPA and DHA are. Independent 3rd party product analysis is also important to guarantee the claims on the bottle.
The Verdict:
A ‘super diet’ inspired by the Mediterranean and Japanese diets, based on anti-oxidants and a balanced intake of Omega-3 fatty acids should keep the doctor away!
Remember to read the content of your Omega-3 supplement and know that they don’t come cheap but then whenever did we put a price tag to our health?
References
Jo Wyckman of Minami Nutrition
Richardson AJ clinical trials of fatty acids treatment in ADHD, dyslexia, dyspraxia & autistic spectrum 2004:70(4):383-90 www.fabresearch.org
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