Omega 3 (aka. Fish Oil): The Ultimate Guide
Omega 3 also known as fish oil is one of the most important nutrients we can supply our bodies with. It seems each day, more and more studies are published showing the incredible effects omega 3 can have on the heart, cardiovascular system, immune system and more. I have also found it to be very instrumental in curing my PVCs (premature ventricular contractions).
This comprehensive omega 3 guide has been created to act as a resource for any one looking for more information on what omega 3 is, how it is consumed, and various health benefits it posses. You will also find things to avoid as well as some additional considerations.
Before we get started though, it is important to note that all the information provided in this guide is strictly from research that I have compiled. I am not a health care professional, so please consult your doctor or primary care physician prior to taking any supplements, especially if you are currently on other medication. I simply created this guide to further my own education on Omega 3 and I hope you find it useful – I sure have!
What is Omega 3
Omega 3 is a fatty acid that is found in fish oil. This oil is derived from the tissue of oily fish, however such oil is not produced in most sources of fish that are rich in omega 3. Instead, the fatty acid builds up from their consumption of other prey fish and or microalgae that contain high levels of fish oil.
Omega 3 consists of two elements, eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Each one offers unique traits and combine to give omega 3 its well known health benefits.
Eicosapentaenoic acid (EPA)
Eicosapentaenoic acid, EPA for short, is a fatty acid that is most commonly found in the tissue oil of fatty cold water fish like salmon, cod liver, and tuna.
The fatty acid EPA is thought to lower blood pressure, reduce the risk of heart disease, and alleviate symptoms associated with schizophrenia (and other personality disorder), cystic fibrosis, Alzheimer’s disease, depression, and diabetes.
Eicosapentaenoic acid can also reduce pain and inflammation.
Docosahexaenoic acid (DHA)
Docosahexaenoic acid, DHA for short, is a fatty acid that is most commonly found in the meat of fatty cold water fish like salmon, cod liver, and tuna.
The fatty acid DHA is thought to help with type 2 diabetes, coronary artery disease, dementia, and attention deficit-hyperactivity disorder (ADHD). Additionally, docosahexaenoic acid may improve vision, prevent and treating depression, and reduce aggressive behavior and thoughts in people during stressful situations.
Docosahexaenoic acid is essential in the development of eye and nerve tissue. It is also thought to decrease the thickness of blood and lower triglyceride levels in the blood which can in turn lower the risk of heart and circulatory disease.
History of Omega 3
1900
While many vitamins were discovered in the early 1900’s, it was not until 1933 that omega 3 would be discovered. This came largely in part to the discovery of fatty acids in the early 1920’s.
1970
Eskimos have lower heart and cardiovascular issues as a result of their heavy fish intake.
By the late 1970’s, scientists were beginning to link fatty acids (particularly omega 3’s found in fish oil) to cardiovascular health. This originated by the realization that few Eskimos, surviving on a mostly fish diet, suffered from any cardiovascular diseases.
1990
By the 1990’s, studies supported that fish oil supplements should be given to those at risk form heart disease.
2000
By the early 2000’s and through today, studies also indicate that in addition to assisting in cardiovascular health, fish oil can also help to alleviate many metal health issues such as depression, and Alzheimer’s.
Health Benefits of Omega 3
As you are likely beginning to realize, the combination of EPA and DHA that make up omega 3 provide some incredible health benefits. The list is quite extensive, so lets break it down benefit by benefit.
Heart Disease
The components found in fish oil (EPA and DHA) have been shown in various studies to lower triglycerides levels, which are fats contained within the blood. High levels of triglycerides are known to lead to heart disease.
Omega 3 can also assist in treating and preventing atherosclerosis, or hardening arteries. This occurs by slowing down the development of blood clots and plaque which lead to clogged arteries. By reducing the risk of plaque and clogged arteries, you also reduce your risk of stroke.
Omega 3 is also believed to contain antioxidants that can improve endothelial function, assisting in over all heart health.
High cholesterol
Studies indicate that the consumption of fish oil can help increase good cholesterol (HDL), while lowering triglycerides. This combination helps to promote a healthy heart.
High blood pressure
Omega 3 is also thought to help lower blood pressure in those with hypertension. However, some studies indicate that this only occurs when high levels of fish oil are consumed, and such levels should only be taken when advised by a health care provider.
Diabetes
Those who suffer from diabetes often do so as a result of having high levels of triglycerides and low levels of HDL (good cholesterol). Omega 3 can help lower the levels of triglycerides in the blood while increasing HDL levels – reducing symptoms of diabetes.
Depression
While research remains unclear as to the whether omega 3 can help reduce feelings of depression, some studies indicate that taking a fish oil supplement in addition to antidepressants can help boost their effectiveness and further improve symptoms of depression.
Additionally, studies have shown that cultures that have high omega 3 diets have much lower instances of depression.
Alzheimer’s disease and dementia
Research indicates that fish oil can help fight against Alzheimer’s and dementia. Though studies vary, evidence does suggest that while omega 3 fatty acids do not necessarily improve mental health in elderly people, it can benefit those with cognitive impairment that is less serious then dementia.
Additionally, some studies mention that fish oil can have beneficial effect on the gradual memory loss associated with the aging process.
Parkinson disease
Parkinson disease is caused by a significant collapse of the dopamine-producing neurons located in the substantia nigra. Omega 3 fatty acids are known to increase dopamine and reduce inflammation which can lower motor skill impairments.
Bipolar disorder
Similar to the studies completed on the effects of omega 3 and depression, some studies have found that fish oil can positively boost the effect of bipolar medications.
Schizophrenia
A few studies have been mentioned that indicate patients with Schizophrenia reduced their symptoms by taking a fish oil supplement in addition to their prescription medication.
Attention deficit/hyperactivity disorder ADHD
New studies are beginning to reveal that children diagnosed with ADHD may have lower levels of key fatty acids including those found in omega 3. Studies suggest that fish oil can help some children with ADHD improve their mental skills including learning and remembering.
Rheumatoid arthritis
Rheumatoid arthritis is caused by inflammation in the joints, and omega 3 may help to reduce inflammation causing less pain and morning stiffness. However, studies suggest that while fish oil may help alleviate pain, the fatty acids do not slow or stop the progression and joint damage still occurs.
Osteoporosis
Research suggests that omega 3 can help increase calcium in the body, and lead to greater bone density. Helping to protect and or reduce the effects of osteoporosis.
Systemic lupus erythematosus
Systemic lupus erythematosus is an autoimmune condition that causes joint pain and fatigue. Limited research suggests that omega 3, particularly EPA, may assist in reducing symptoms associated with lupus.
Macular degeneration
Macular degeneration is a very serious eye condition that can lead to blindness. Extensive research indicates those who have a diet rich in fish (omega 3) are less likely to develop Macular degeneration with age.
Asthma
Limited research indicates that consuming an omega 3 supplement may help some children have fewer symptoms associated with asthma. Omega 3 is known to be an anti inflammatory. Inflammation is a key component in asthma symptoms.
Skin disorders
Very limited research has indicated that omega 3 may help to protect the skin from harmful UV rays. However, researchers still advise topical sunscreen for optimal protection against the sun.
Inflammatory bowel disease (IBD)
While there are mixed findings, some research indicates that fish oil may help to lower symptoms of inflammatory bowel disease such as Crohn disease and ulcerative colitis.
Menstrual pain
Select studies have found that women who take an omega 3 supplement experience less menstrual pain then those who do not.
Breast cancer
Although there is conflicting evidence, some research suggests that women who consume foods rich in omega 3 over long periods of time may reduce their chances of developing breast cancer.
Colon cancer
Research shows that consuming high amounts of fish that contain omega 3 may lower the risk of developing colon cancer. Additionally, fish oil many also help prevent colon cancer from getting worse in those who have it.
Prostate cancer
Some research suggests that men who consume fish oil are less likely to develop prostate cancer.
Baby development
Studies indicate that consuming omega 3, particularly DHA, can assist in both visual and neurological development in infants.
Fitness
As mentioned throughout this guide. Omega 3 has been clinically proven to improve the cardiovascular system. During times of exercise a significant amount if stress is placed on the circulatory system as the body requires additional oxygen and nutrients be provided to muscles, lungs, and the brain. At the same time, the body works the eliminate lactic acid. Studies indicate that fish oil can assist in healthy lung function, increase oxygen delivery and blood flow to activated muscles by boosting blood vessel functionality.
The effects of this increase endurance, joint flexibility, and mobility – creating a more enjoyable experience.
Health Concerns Associated with Omega 3
While there is certainly a lot of convincing evidence as to why you should consider taking an omega 3 supplement, just like anything, there are certain concerns that should be considered prior to increasing your fish oil intake.
The first is to consider the source in which the omega 3 fatty acids are derived from. While fish like salmon, bluefish, tuna, herring, mackerel, lake trout, cod liver, sturgeon, sardines, and anchovies are all rich in omega 3, significant water pollution has created an aquatic environment that is high in heavy metals. Unsafe levels of metals like mercury are now prevalent in most of these fish sources.
Research now indicates that only wild caught salmon from regions near Alaska are suitable for consumption in large fish species, and sardines and anchovies are still adequate sources of omega 3 due to their small size.
While farm raised salmon are not as susceptible to heavy metal toxins, they are more likely to be fed GMO’s and other questionable growth hormones. Additionally, farm raised salmon show lower levels of omega 3 then wild caught salmon.
Aside from environmental concerns, you should also be wary of over consumption of fish oil as this can lead to an increased risk of bleeding. While consuming suggested amounts of omega 3 can lower your risk of stroke, consuming too much of this fatty acid can actually increase your risk of hemorrhagic stroke. This type of stroke, often times fatal, occurs when an artery in the brain leaks or ruptures.
Consuming Omega 3
So how much Omega 3 should you consume? While research varies, and it always a good idea to consult your healthcare provider beforehand, most suggest the following
EPA: 180mg – 1,300mg per day
DHA: 120mg – 900mg per day
It is also important to note that the recommend dosage does vary for those with existing heart conditions.
Depending on what your health care provider suggests, you can find supplements that vary in dosage to meet most recommended daily needs. As stated above, you should avoid over consumption of omega 3 as it can lead to negative health benefits.
How To Choose An Omega 3 Supplement
When it comes to choosing the right omega 3 supplement, there are few aspects that you should consider. While cost is always an important factor, the others listed below should also be carefully reviewed to ensure you are getting the right balance in right way.
Purity – As mentioned, many fish now contain dangerous levels of toxins and heavy metals like mercury and lead. When choosing the right brand of fish oil supplements, it is important to review the process each brand takes to ensure purity in their products.
Freshness – Not only is it important to consider the purity of the fish source that the fish oil is derived from, but also the freshness. When fish oil is exposed to oxygen it can become oxidized and lose it’s health benefits.
Potency – Not all fish oil is created equal and it is important to read labels to understand the potency each supplement contains. Most supplements measure omega 3 potency by combining doses of EPA and DHA.
Nutrients – While all fish oil contains some level of EPA and DHA, some liver oils can also contain important nutrients that are not always attainable through food.
Bio Availability – This refers to the molecular shape of the omega 3 fatty acids and the bodies ability to absorb it. Generally speaking, the more natural the molecular shape the easier it is for the body to obtain the beneficial components.
Sustainability – It is extremely important to choose a supplement brand that practices sustainable harvesting of the fish they use.
Cost – While fish oil can range in price, you want to pick a supplement that meets the criteria above before selecting a supplement based on price.
Top Omega 3 Supplement Brands
As stated, not all fish oil brands are created equal and it is important to review any brand that you are considering to evaluate the criteria listed above. With that in mind, I have scanned the web and found a handful of fish oil supplement brands that have the meet or exceed the highest standards available. These
Nordic Naturals Ultimate Omega
Omega 3 total: 1100 mg
EPA: 650 mg
DHA: 450 mg
Fish type: Anchovies / Sardines
Price: $26
Wiley’s Finest Wild Alaskan Fish Oil Peak EPA
Omega 3 total: 1000 mg
EPA: 750 mg
DHA: 250 mg
Fish type: Alaskan Pollock
Price: $29
Carlson Labs Elite Omega-3 Gems
Omega 3 total: 700 mg
EPA: 400 mg
DHA: 300 mg
Fish type: Anchovy, Sardine, Mackerel
Price: $28
Barlean’s Fresh Catch Fish Oil
Omega 3 total: 600 mg
EPA: 370 mg
DHA: 230 mg
Fish type: Anchovy, Sardine, Mackerel
Price: $20
Life Extension Super Omega-3s
Omega 3 total: 1200 mg
EPA: 700 mg
DHA: 500 mg
Fish type: Anchovy / Mackerel
Price: $16
Additional Considerations
As stated throughout this article, you should always consult your health care provider prior to taking any supplements. This is especially true if you are currently taking any other medications.
Also, remember that too much of a good thing is bad for you and omega 3 is no exception. Be sure and follow the recommended dosage on any supplement you take, and be wary of eating any fish outside of wild caught salmon, sardines, and anchovies to avoid intake of harmful toxins and heavy metals like mercury.
Sources:
https://en.wikipedia.org
http://articles.mercola.com/
http://www.webmd.com/
http://www.isodisnatura.ca/
http://alzdiscovery.org/
http://www.medscape.com/
http://mentalhealthdaily.com/