Omega-3 fatty acids are again a hot topic. They have been recommended to lower triglycerides, but recent research shows that omega-3 fatty acids may also help reduce inflammation, dementia, neurodegenerative disease, bipolar syndrome and depression. Eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) are the omega-3 fatty acids most well studied and most important.

Omega-3 fatty acids are considered essential fatty acids that cannot be manufactured by the body. They must be obtained from food. Foods rich in omega-3 fatty acids include salmon, tuna, halibut and other fatty fish, nuts (especially walnuts and almonds), and some seeds (canola and flax). Omega-3 fatty acid supplements are available over the counter and by prescription. Prescription products are used to lower serum triglycerides.

Omega-6 fatty acids are also essential fatty acids that must be obtained from food. Most omega-6 fatty acids in the American diet come from plant and vegetable oils. The average American diet has shown to provide 15 times as much omega-6 fatty acids as omega-3 fatty acids. This high ratio has been associated with cardiovascular disease, cancer, inflammation, and autoimmune disease. Studies have suggested increasing omega-3 fatty acid consumption to reduce this ratio to 3:1, which is associated with a decrease in occurrence and severity of cardiovascular disease, rheumatoid arthritis, asthma, and some cancers.

An interesting affect of increased consumption of foods rich in omega-3 fatty acids is increased satiety and feelings of fullness. This may help explain reports that almonds, walnuts, and other nuts rich in omega-3 fatty acids are beneficial in weight loss. Achieving a lower omega-6 to omega-3 fatty acid ratio may help reduce overeating and improve weight loss. The World Health Organization recommends intake of 0.3-0.5 grams of EPA + DHA and 0.8-1.1 grams of alpha-linolenic acid (ALA) daily for adults. Flax seed oil is rich in ALA. The American Heart Association recommends adults eat fatty fish (tuna, halibut, and salmon) twice a week. There are no recommendations for children under 18 years old. Local sources of marine foods and supplements should be checked for mercury contamination. Fish oil supplements that are distilled or purified are safer. Pregnant women should use caution with omega-3 fatty acid supplements, as safe upper limits have not been established in pregnancy. Most research on omega-3 fatty acids has focused on EPA and DHA, suggesting that fish oil may be the best choice for supplementation. However, it may be most beneficial to eat more foods (fish and nuts) that contain omega-3 fatty acids to achieve a lower omega-6 to omega-3 fatty acid ratio.

References: Biundo, Bruce, RPh, Omega-3 Fatty Acids, Consultant’s Corner, Apothagram, July, 2009. http://www.umm.edu/altmed/articles/omega-3-000316.htm, http://www.umm.edu/altmed/articles/omega-6-000317.htm.

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