With the growing awareness of heart disease, stroke and high blood pressure as the top causes of death in the U.S. (and the world), people are looking for more ways to keep their heart healthy and lower their risk of these prevalent diseases. Along with changes in diet and exercise, studies have shown that fatty acids, such as omega-6 and omega-3 found in fish, nuts and seeds can help lower the risk of heart disease, type 2 diabetes and even Alzheimer’s. Fish-oil supplements are the most popular way to get these fatty acids, but what are the differences between the different oils, and which one should you take? We’ve compiled a primer on omegas and fish oils to help you decide which supplement is best for you.
Omega fatty acids are a type of fat that our body needs in order to build healthy cells (especially heart cells), and maintain brain and nerve function. The three important ones for these functions are omega-3, omega-6 and omega-9 fatty acids. Since our bodies can create omega-9 when we eat unsaturated fats, it’s not considered an “essential” fatty acid, and isn’t usually included in supplements. Omega-3 and omega-6 are the essential fatty acids, since our bodies don’t synthesize them and we need to get them directly from the things we eat.
Omega-6 comes primarily in the form of linoleic acid, which is found mostly in vegetable oils—such as corn, soybean and safflower oils—and nuts and seeds. Omega-3 fatty acids come primarily from fatty fish, such as salmon, tuna and mackerel, but can also be found in smaller amounts in walnuts, leafy green vegetables and flaxseed. Doctors recommend keeping your intake of omega-6s about even to your intake of omega-3s, because too many omega-6 fatty acids (mostly in the form of vegetable oils) can actually disrupt all of the good that omega-3s do by causing inflammation and increasing cardiovascular risk.
The two forms of omega-3 fatty acids—EPA and DHA—that are responsible for lowering inflammation and protecting against heart disease are only found in fish oils. ALA is another omega-3 fatty acid that is found in flaxseed and vegetable-based sources of omegas, and while your body can convert some ALA to DHA and EPA, it’s not clear how much, so the most efficient way to get your heart-healthy omega-3s is through fish-based sources.
Since the amount of healthy omega-3s with species of fish can vary by as much as 15%, it may be beneficial to supplement your fatty acid intake with a fish-oil supplement, such as Metabolic Maintenance’s Ethyl Esters Omega, which contains 400 mg of EPA and 300 mg of DPA per serving, and is more concentrated than other fish-oil supplements.
One of the side effects of fish oil supplements is that for people with compromised digestion, they can cause upset stomach and the dreaded “fish burps.” Nature’s Dynamics’ Omega-3 Gummies are a great-tasting way to get all three fatty acids (Omega-3-6-9) without any digestive problems.
Krill oil is another great supplemental option for your essential fatty acids, and your body absorbs it faster than traditional fish-oil supplements. BioKARE’s KrillKARE is a rich source of essential fatty acids, as well as astaxanthin, a cousin to beta carotene that promotes optimal health.
For vegetarians, Metabolic Maintenance’s Evening Primrose Oil is a great way to get some of your essential fatty acids, and may even be used to help with skin disorders and rheumatoid arthritis.
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