Omega-3 fats have an anti-inflammatory effect in the body, which can help provide a protective effect against many of the chronic diseases. Many of my clients are already taking fish oil, but often are not choosing the best products available. So, if you decide to take fish oil (and personally, I think it is a good idea for anyone who is over 50 or has risk factors for diabetes or heart disease) here is what to look for:
Choose a product that gives approximately 1000 mg of some combination of EPA and DHA. When the label indicates just “omega-3”, it is usually a plant source. Flax seeds, flax oil and walnuts are examples of plant sources of omega-3. These also have healthful benefits and are worth using, but convert to EPA and DHA inefficiently. It takes 10 grams of the plant source to create 1 gram of EPA or DHA (the form of the fat that play a significant role in the body).
Avoid products with omega-6 and omega-9 fats. Omega-9 fats are plentiful in olive oil; there is no need to supplement with them. Omega-6 fats are too plentiful in our diet – the excessive amounts we already get from vegetable oils like corn, soy and safflower may be contributing to inflammation. While some omega-6 oils are necessary, too much are a problem. The Western diet typically already out of balance with too much omega-6 and not enough omega-3. We don’t need more omega-6 fats in supplemental form! We need less!
While I still recommend eating fish a couple times a week, one advantage of fish oil that it can be purified to remove contamination and metals. Look for a product from a reputable source that has been molecularly distilled. The standard dose of fish oil is 1000 mg of EPA and DHA. Therapeutic doses can be higher – from 3,000 – 5,000 mg. I think it is wise to check with your physician first if you think you would benefit from a higher dose.
Note: supplementing with fish oil is also worth considering for arthritis, irritable bowel disease or any of the intestinal disorders, lupus, multiple sclerosis, bipolar disorder or depression. Avoid it with congestive heart failure. Check with your physician if you are on heart thinning medications (it is usually okay at lower doses).
Visit www.HealthyHabitsCoach.com for more information and for an ebook on the subject.
Hi there! I’m wondering if you have a suggestion for how to obtain the benefits of fish oil without taking supplements containing fish oil. I am a new vegan (and Celiac dx three years ago – doing VERY well – intestines healed according to GI doc and endoscopy results in Dec. 08) and want to make sure I’m getting adequate EPA and DHA. Your advice would be most appreciated. Thanks! Keep up the good work – I love your blog and have subscribed to it!
~Ellen
Hi Ellen,
Thanks – I’m so glad to hear you enjoy the blog!
Unfortunately, there isn’t much of a substitute for fish oil. Some vegans make it the exception and take it. Some take Krill oil, Krill is a tiny crustatian, but is towards to bottom of the food chain. It has less EPA and DHA. If you are young and eating lots of greens and ALA you can synthisize your own EPA and DHA. Before menopause the conversion rate for women below 45 is about 20% – but then it drops off to 11 – 13% (and is only 4% for men). This website has a little more about Krill:
http://altmedicine.about.com/od/herbsupplementguide/a/krilloil.htm
That is excellent that you discovered that you were celiac and if you are doing so well you must be doing well with your diet. Good work!
Healthy Habits..
Can I get the study or science that shows the conversion rate? I was under the impression that it was only 2% or so.
Thanks
Scott
Hi Scott,
The numbers for conversion of ALA to EPA that I use are from a “Food as Medicine” lecture by John Bagnulo. He put the conversion rate at 20% for women of child-bearing age, 11 – 13% for women ~45 years old, and 4% for men. So based on that, your estimate of 2% is not far off. Here are some studies cited that say it can be even lower for some people: http://dhaomega3.org/index.php?category=overview&title=Conversion-of-ALA-to-DHA.
Kathy
Couple of things
1- Flex seed oil can increase prostate cancer risk in men, becareful taking vegy Omega 3.
2- Do not take them if they turn white in the frig. That is not a good product
Because flax seed oil is so unsaturated, it is easily oxidized – which means it can cause toxic free radicals. It also doesn’t last long. I don’t recommend flax seed oil for these reasons. We can’t avoid all free radicals – but no point in adding extra when we can get the more active form of fish oil (EPA and DHA) from fish.