Omega-3s are essential fatty acids (EFAs) meaning they’re required for health and the body does not produce them. On the other hand, omega-6 fats are also EFAs but are pro-inflammatory. Scientists believe the key to health in balancing your omega-6 to omega-3 ratio.7 Historical evidence suggests humans evolved to eat a 1:1 ratio omega-6 to omega-3 with most pre-industrialized peoples eating up to a 4:1 ratio.8 With modern processed diets, this ratio is typically 16:1.8

The problem with the Standard American Diet.

The Standard American Diet (S.A.D.) is overloaded with pro-inflammatory omega-6 fats from seed oils – often used in fried and packaged foods. The majority of omega-6 in our diets comes from soybean oil, and in the last 60 years, our consumption of soybean oil has gone from zero to 24 pounds of soybean oil per person per year!9 At the same time, nearly 75% of Americans eat little or no seafood, our best source of omega-3s to balance this.10 When omega-6 fats begin replacing omega-3s our cells become inflamed and rigid. It is no surprise that a lack of seafood and high omega-6 intake is strongly associated with risks of heart disease and many other inflammatory diseases.11

Where do Omega3s come from?

Omega-3s come in 3 primary forms, ALA, DHA, & EPA. ALA is in plants like flax and chia seeds, walnuts, and hemp while DHA & EPA are in fatty seafood such as salmon, sardines, and oysters. ALA has little to no activity in the body and must be converted to the more active omega-3s DHA & EPA.12 Unfortunately, humans can only convert 1 to 5 percent of ALA to DHA & EPA.13 Fortunately, fish are great at this conversion which is why it is vital to consume preformed EPA and DHA from fish. One vegan exception is algae oil which does contain EPA/DHA.

Some of the benefits of omega-3s include:

1. Blood triglycerides can be lowered significantly with omega 3s.14
2. Cancer risk reduction of the colon, breast, and prostate are correlated with diets high in omega3s.15,16,17
3. Fatty liver can be treated with 0mega-3s as they help the liver burn off excessive fat.18
4. Depression and anxiety. Several studies show higher intakes of omega3s reduce or prevent the symptoms of depression and anxiety.19
5. Inflammation and pain. Omega-3s are anti-inflammatory and therefore help treat many autoimmune diseases including rheumatoid arthritis.20
6. ADHD. Omega-3s have been shown to improve many symptoms of ADHD significantly.21
7. Dementia and Alzheimer’s risk can be significantly reduced with adequate omega-3 consumption.22 In fact, 70% of the dry weight of the brain is fat with the majority fat being omega-3s!23
8. Eye health. Just like in the brain, omega-3 in our eyes helps form the structural components of the retina.24 Studies show a reduced risk of macular degeneration with omega-3 supplementation.25

So which omega3 supplement right for me?

Most health organizations across the world recommend anywhere between 250 and 1000 mg of omega-3 per day.26,27,28 Thus, the goal of choosing an omega-3 supplement is simple – take enough. No matter what form you get whether it be cod liver oil, salmon oil, krill oil, or algae oil they will all work to raise your levels of EPA and DHA. To see how your omega-3 supplement measures up read the facts panel and add up the total amount of EPA and DHA per serving. This number will tell us how many servings you’ll need to reach at least 500 mg of omega-3.

[References]

• https://www.ncbi.nlm.nih.gov/pubmed/24505395

• https://www.ncbi.nlm.nih.gov/pubmed/18541598

• https://www.healthline.com/nutrition/omega-3-fish-oil-for-brain-health

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3976923/

• https://www.ncbi.nlm.nih.gov/pubmed/15555528

• https://www.sciencedaily.com/releases/2012/01/120111103856.htm

• https://www.ncbi.nlm.nih.gov/pubmed/19022225

• https://www.sciencedirect.com/science/article/abs/pii/S0753332206002435

• https://www.ncbi.nlm.nih.gov/pubmed/21367944

• https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3992162/

• https://www.ncbi.nlm.nih.gov/pubmed/16387724

• https://www.ncbi.nlm.nih.gov/pubmed/16828546

• https://www.ncbi.nlm.nih.gov/pubmed/17622276

• https://www.ncbi.nlm.nih.gov/pubmed/21297494

• https://www.ncbi.nlm.nih.gov/pubmed/9811313

• https://www.ncbi.nlm.nih.gov/pubmed/17493949

• https://www.ncbi.nlm.nih.gov/pubmed/15570047/

• https://www.ncbi.nlm.nih.gov/pubmed/20415840

• https://www.ncbi.nlm.nih.gov/pubmed/19499625

• https://www.ncbi.nlm.nih.gov/pubmed/12480795

• https://www.ncbi.nlm.nih.gov/pubmed/23360949

• https://www.ncbi.nlm.nih.gov/pubmed/25592004

• https://www.ncbi.nlm.nih.gov/pubmed/20329590

• https://www.ncbi.nlm.nih.gov/pubmed/2136947

• https://www.ncbi.nlm.nih.gov/pubmed/24557349

• https://www.who.int/nutrition/topics/FFA_summary_rec_conclusion.pdf?ua=1

• https://efsa.onlinelibrary.wiley.com/doi/abs/10.2903/j.efsa.2012.2815

• https://health.gov/dietaryguidelines/dga2010/dietaryguidelines2010.pdf

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By Bryan Bradford, Chief Nutrition Officer of Sunflower Shoppe Natural Foods

1) Multivitamin. No matter how healthful and “clean” you eat, a quality multivitamin is critical to the foundation of good health. It makes up for the shortfall of nutrients that you may not be getting through your diet.

2) Omega oils. (aka essential fatty acids or fish oils) For brain function, healthy skin, hormone balance, immune function and so much more, make omegas part of your daily regimen. When we are under stress it can cause inflammation, as well as impede our ability to focus and handle mental fatigue. It is easy to add an oil supplement to support our brain into a morning smoothie or on our salad at lunch.

3) B complex. When our bodies are under stress, it immediately pulls from your body’s supply of B vitamins for energy and adrenal support to sustain your physical and mental energy throughout the day. (B12 fans: try a B-complex for more comprehensive energy support for those hectic days.)

4) Probiotics. Chronic stress can suppress your immune system leaving us vulnerable to every little bug that the kids come in contact with. Probiotics are an easy way to boost our immune systems and make sure that we are absorbing all the nutrients we are taking in. This assures we are in the best condition to fight off infection and viruses.

5) Calcium. No matter your age – be it childbearing years to post-menopausal stage of life – calcium is vital to the maintenance of strong, healthy bones (added benefits include healthy, hair, skin and nails).

*This information is intended for educational purposes only. The Food and Drug Administration have not evaluated these statements. These products are not intended to diagnose, treat, cure or prevent any disease. Anyone suffering from any disease, illness, or injury should consult with a physician.

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