A Focus on Fish Oil!

I have been an avid believer in the health benefits of omega 3 essential fatty acids for many years. The research is irrefutable: our bodies need omega 3 fats (which is why they are referred to as "essential") for optimal health, energy production, and disease prevention.

There are two types of omega 3: Alpha-Linolenic Acid (ALA), which is found in flax (the richest source of ALA ), hemp seed, canola, soy bean, walnut, and dark-green leaves; and EPA and DHA, which is found in the oils of cold water fish such as salmon, trout, mackerel, and sardines.

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What is the difference between ALA and EPA/DHA?

To answer this will require a little biochemistry. It helps to appreciate that oils are made up of fatty acids, and all fatty acids are primarily long chains of carbon atoms that are bonded together. EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid) are 20 and 22 carbons long, respectively. ALA is only 18 carbons long. The body has an ability to take the 18 carbon omega-3 from flaxseed and lengthen them into EPA and DHA.

EPA and DHA are converted into anti-inflammatory prostaglandin PG3. Prostaglandins are master hormones that regulate inflammation in the body. EPA and DHA have been shown to reduce platelet stickiness, and therefore reduce risk of clots that can cause heart disease; lower risk of atherosclerosis; lower high triglycerides; lower elevated blood pressure; and reduce inflammation.

You can get EPA and DHA directly from fatty fish found in cold waters. However, omega 3 (found in raw flax seeds and oils, raw nuts, and leafy green vegetables) is also converted into EPA and DHA.

What is the conversion rate of ALA to EPA/DHA?

The rate at which the average human body can convert ALA to EPA has been measured to be 2.7% per day of the ALA administered. If the person also gets the recommended amounts essential nutrients which are vital co-factors for conversion of ALA to EPA, especially B3, B6, C, magnesium, and zinc, the conversion rate can be higher.

Based on the average conversion rate, if a person has no ALA in their body and takes 2 tablespoons of raw flaxseed oil each day, of which 57% is ALA , their body can make 378 mg of EPA, which is what two capsules of fish oil will typically supply. For those who are depleted in omega 3 and have a condition of inflammation, 3-5 tablespoons of raw seed oil per day is recommended, which will provide as much EPA as 3-5 capsules of fish oil.

So, what is the best source of omega 3?

The answer is that there is benefit in both ALA and EPA/DHA.

ALA, particularly from flax has beneficial properties that EPA/DHA from fish oil does not, and vice versa.

Benefits of Flax

Flax seed contains lignan, a substance that has been proven by research to have anti-cancer properties. Flax seed and seed oil, when combined with other foods, help stabilize blood sugar, reduce insulin production, reduce triglycerides, lower cholesterol, and speed fat burning. Flax seeds and their oils are also convenient to use with foods, and more stable than fish oil. You can add the oil or seeds to your EnergyFirst Shake , salad dressings, vegetables, yogurt, cottage cheese, or your favorite raw nut butters (which is a great way to increase your children's intake of omega 3 fats).

Benefits of Fish Oil

EPA and DHA have been recognized by researchers as being vitally important to achieving optimal health, energy, and longevity. EPA and DHA are the building blocks for the cells in your vital organs and your body requires these Omega-3s to function properly. Clinical research has shown EPA and DHA help support:

• A Healthy Heart
• A Healthy Brain
• Increased Fat Burning!
• Balanced Mood
• Healthy Joint Movement
• Healthy Cholesterol and triglyceride Levels
• A Healthy Immune System
• Healthy Kidneys
• Strength and Stamina*

Who should take fish oil?

For years, I have been recommending a fish oil supplement to treat conditions of inflammation and auto-immune disorders. However the research on the beneficial properties of EPA/DHA is so solid and convincing, I now recommend it to everyone-from infants to senior and every age in between.