about Omega-Three Fatty Acids
Fatty Acids are one of the many important nutrients needed to live a
long and healthy life. Unfortunately, there are many people that do
not get enough of these nutrients in their everyday diet. Omega-Three
Fatty Acids provide a number of benefits and play a role in many
vital processes of the human body. There is strong evidence that two
Omega-Threes in particular, known as DHA and EPA, have the ability to
help the cardiovascular system regulate both blood pressure and
control triglyceride levels.
There is a
lot of research being performed with regard to the potential benefits
of Omega-Threes going on today, and there is strong evidence that
these nutrients may be able to vastly improve health in a number of
areas, from depression to rheumatoid arthritis.
may sound complicated, but we will break down the essential things to
know about these nutrients in this article. There are three
Omega-Three Fatty Acids, ALA, DHA, and EPA, and they all perform
interrelated functions within the human body.
Basics of Omega-Three Fatty Acids
Three Fatty Acids are also referred to as Essential Fatty Acids, and
that is because they are essential for the proper function of the
human body. Human Beings, unlike some other animals, do not have the
ability to make their own Omega-3s, so we have to get what we require
from our diets. It's also necessary to consume appropriate amounts of
all three essential fatty acids, DHA, EPA, and ALA, because our
bodies are not very good at converting them into one another and it
has the potential to create physiological deficiency.
Fatty Acids have a wide variety of benefits, and they are believed to
be a major factor in alleviating inflammation all over the body,
including the joints and the blood vessels. One issue with taking
Omega-Three Supplements, however, is that they do have the capacity
to thin the blood if taken in too large of a dose, and this issue is
most concerning for patients that are already taking blood thinners
a number of different forms of Essential Fatty Acids, but there are
three that are most important. Two of the most vital are DHA and EPA,
and they can be found in significant amounts in fish. A third
Essential Fatty Acid is ALA, which can be found in some plants, such
as Flax, and the body has the ability to convert some ALA into EPA
and DHA. Whereas Flax and Flax Seed can provide ALA, Algae Oil
Supplements can provide DHA.
ALA does provide health benefits, most nutrition experts and
biologists agree that EPA and DHA acquired from fish products have a
stronger positive impact on the processes of the human body. EPA and
DHA can be found on their own in a variety of animal products, but
the only natural way to get both EPA and DHA in your diet is through
algae and fatty fish. Some forms of algae only provide DHA. ALA is
primarily found in plants, and the body can convert ALA into DHA and
EPA when combined with energy through biological processes within the
Benefits of Omega-Three Fatty Acids
Triglyceride Levels in the Blood Stream
been a number of scientific studies which have shown that the
consumption of Essential Amino Acids via fish oil capsules has the
ability to bring elevated Triglyceride levels back to normal.
Elevated Triglycerides are widely documented to be associated with
increased risk of heart disease, stroke, and heart attack. There is
evidence that consuming DHA on its own has the ability to bring
Triglyceride Levels down. Evidence is inconclusive thus far with
regard to how this impacts cardiovascular risks.
Risk and Severity of Depression
some powerful evidence that countries and cultures that have diets
that are high in Essential Fatty Acids are less likely to experience
symptoms of depression. Studies have also shown that combining Fish
Oil with antidepressant medication appears to have the ability to
amplify the benefits of the medication. Finally, fish oil can soften
the depressive symptoms associated with Bipolar Disorder.
the Severity and Frequency of Asthma Symptoms
that provides high levels of Essential Fatty Acids has the ability to
alleviate inflammation, which is a core component of the asthmatic
response. It appears that fish oil supplements have the ability to
help asthma patients cope with their disease, but at this point, it
is unclear exactly to what extent that Omega-Three Supplementation
can mitigate the effects of asthma. There is insufficient evidence to
show the capability of Essential Fatty Acids to restore lung function
or lessen the need for Asthma medication.
the Symptoms of Rheumatoid Arthritis
Arthritis is another condition which Essential Fatty Acid
Supplementation appears to significantly alleviate. There is sound
evidence that proves that DHA/EPA Supplements have the ability to
both lessen joint pain, alleviate stiffness, and increase range of
movement. Omega-Three Capsules also appear to enhance the success of
drugs taken to treat inflammation.
Attention and Cognition for Patients with
some evidence that fish oil supplements can lessen the symptoms of
ADHD in pediatric patients, enhancing their cognitive capacity. More
studies need to be performed in order to properly gauge the
effectiveness of this form of treatment, however, so fish oil
capsules should not be substituted for other ADHD treatments which
have been proven to be effective, although there is no harm in
supplementing prescribed treatment with Essential Fatty Acid
Health Benefits of Omega-Threes
Fatty Acids play a major role in both the neurological and visual
development of infants. At this point, the body of evidence is
incomplete with regard to whether fish oil supplements taken during
breastfeeding or pregnancy impact the health of the baby. In spite of
the lack of conclusive evidence regarding Omega-Threes for such
purposes, there seems to be no downside to taking supplements during
pregnancy and breastfeeding.
and Alzheimer's Disease Benefits
There is a
large amount of study going on right now regarding the impact of
Omega-Three Fatty Acids upon Dementia and Alzheimer's disease. It
must be stressed at this point that the research needs to go through
further vetting, but it appears that Omega-Threes have the ability to
reduce the risk of Dementia and Alzheimer's Disease. There is also
evidence that Essential Fatty Acid Supplements may also have the
ability to slow down the rate of cognitive decline in patients with
Alzheimer's-associated Dementia, and it also seems to lessen the
impact of memory issues related to age in general.
particular seems to provide the optimal benefits with regard to
Dementia, Alzheimer's, and Memory. More studies need to be completed
in order to prove the preliminary data, but fish oil capsules appear
to be a beneficial factor with regard to age-related memory loss as
well as Alzheimer's and Dementia.
is the Difference between Omega-Threes and Omega-Sixes?
years, the importance of Omega-Threes has become more widely known,
but there are still a lot of people that don't fully grasp the
difference between the two primary forms of fatty acids. Omega-Sixes
are very common in the American Diet, because they come from a
variety of processed foods, as well as many meats and oils.
pretty much a given that Americans get enough Omega-Six Fatty Acids
in their diet, so its important to ensure that Omega-Threes are
purposefully included in the diet, because of their relative scarcity
in the American Diet. Most Americans don't get enough Essential Fatty
Acids, and this can easily be achieved through minor changes in diet
or the addition of Fish Oil or other forms of supplementation.
though there is universal agreement that it is important to consume
Omega-Threes, there is some debate regarding whether the ratio of
Omega-Threes to Omega-Sixes is important. There are some that argue
that a balance tipped too far toward Omega-Sixes increases the risk
and severity of a number of chronic conditions, whereas other medical
professionals are not convinced that the ratio itself is what's
important, or simply getting enough of one and not too much of the
argue that Omega-Sixes do provide some health benefits, and we need
to make sure that we aren't suggesting that people reduce their
intake of Omega-Sixes too far. For now, just make sure you get enough
Essential Fatty Acids in your diet and don't go overboard with
Omega-Six Fatty Acids.
of Essential Omega-Three Fatty Acids
general, it is most beneficial to acquire Essential Fatty Acids from
dietary sources rather than supplements. Coldwater fish have the
highest levels of Omega-Threes, and some of the best sources of these
nutrition professionals suggest eating a meal including these fish
two or three times every week.
Sources of ALA
the best sources to get the Essential Fatty Acids that the body needs
for normal function, but there are a number of plants that contain
ALA, which the body can convert into DHA and EPA. It can be
beneficial to add these to your diet since it is only recommended to
eat fish a few times a week, however.
sources of ALA include:
important to note that most common sources of ALA are also high in
calories, so they should be consumed responsibly, although they also
provide quite a punch in regard to nutrient transfer.
Sources of Omega-Three Fatty Acids
If you do
make the decision to turn to supplementary sources of Essential Amino
Acids, make sure you discuss this with your physician in order to
ensure that you find a supplement that effectively fits your needs.
Nutrition experts generally suggest one gram of EPA and DHA from fish
oil capsules for patients suffering from heart disease.
patients that are suffering from certain medical conditions, your
physician may recommend taking as much as four grams of Fish Oil each
day. Only take more than one gram of Essential Fatty Acids
supplements a day with the guidance of a medical professional.
Three Supplements do come with some risk of side-effect, most
commonly very minor. The most commonly experienced side-effects are
gas and indigestion. This is primarily simply because you are taking
an oil supplement, and this may not sit perfectly on every stomach,
especially when taken on an empty stomach. If you experience these
symptoms, try to find a supplement that has an enteric coating, which
is designed to mitigate the risk of digestive side-effects.
supplements also have the potential to increase bleeding risk in some
patients. Individuals that are suffering from conditions that are
associated with bleeding risk or are taking anticoagulants or blood
thinners are at the highest level of risk. Some examples of drugs
that amplify this risk are Brilinta, Effient, Plavix, Coumadin, and
some non-steroid anti-inflammatories.
suffer from any medical condition increases the risk and severity of
bleeding or if you are taking any of the listed drugs or drugs like
them, always talk to a doctor before starting any form of Omega-Three
for Getting the Essential Fatty Acids that Your Body Needs
Your Fish Responsibly
It is true
that Fatty Fish have the highest levels of Omega-Three Fatty Acids,
but there are some species that are more likely to contain toxins
including PCBs and Mercury. Some fish that are more likely to contain
these contaminants and should be eaten sparingly are shark, tilefish,
wild swordfish, and mackerel. There is also a chance that any
farm-raised fish will contain elevated levels of any number of
contaminants, dependent upon the conditions that the fish was raised.
children and women that are pregnant should avoid all of these forms
of fish. The average person should not eat more than seven ounces of
these types of fish each week. Smaller fish like wild salmon and wild
trout have much lower levels of these contaminants and can be eaten
more often and more safely.
Algae Oil or Fish Oil to Your Diet
capsules has both DHA and EPA, and Algae Oil has DHA. For most
people, Fish oil would be superior, but vegetarians and people that
don't eat fish would still be served rather effectively with algae
supplements provide high levels of Omega-Threes all at once, talk to
a medical professional before utilizing these supplements. Your
physician may have particular warnings or recommendations regarding
your use of these supplements dependent upon both your health and
your current medications.