Omega 3 – Essential Nutrient for Everyone

Early in the 20th century our intake of omega 3 fats was probably about half that of omega 6 fats. This was good for our health. Now, that has completely changed.

Today, for most people omega 3 intake is only about a 20th or a 25th of the amount of omega 6 intake.

Having such an excess of omega 6 fats over omega 3 fats has a host of health implications - all of them bad. These can be reversed by restoring the balance between these important fatty acids.

Supplementing the diet with omega 3 has multiple advantages which is why it is valuable for nearly everyone.

Buy a good omega 3 supplement here.

What Do Omega 3 and Omega 6 Do?

The main difference between omega 3 and omega 6 in the body is that omega 3 breaks down to form chemicals which counteract inflammation in the body.  On the other hand, omega 6 fats break down to form chemicals which actually increase inflammation.

The huge excess of omega 6 in the typical diet is no doubt responsible for the number of people in whom *generalized inflammation* is a big problem.

Generalized inflammation - or systemic inflammation - has not permeated into the consciousness of most doctors, or of journalists, yet. Hence, most people are not familiar with the term.

However, generalized inflammation is closely linked with major diseases including cancer, heart disease, Alzheimer's disease and diabetes.

To help avoid these diseases it is vitally important to reduce generalized inflammation if you have it. In fact, dealing with this common problem is one of the simplest and most effective things you can do to keep yourself in good health.

Buy a good omega 3 supplement here.

How Do I Know If I Have Generalized Inflammation?

A simple blood test is usually enough. This would be the test for c-reactive protein, or CRP.

In Life Extension Revolution, Dr Philip Miller says that if CRP is more than 0.5 mg/L (milligrams per litre) for men or 1.5 mg/L for women there is an increased chance of disease. Above 2mg/L for men and 3.5 mg/L for women there is a greatly increased chance of the diseases such as those mentioned above.

Dr Miller also comments:
"Unfortunately, the medical community has been slow to tune in to the importance of testing for and treating system inflammation. Until they, millions will continue to suffer and die unnecessarily." (Life Extension Revolution, 2005, p184)

If I Have Got It, How Do I Treat It?

It is fairly easy to re-balance omega 3 and omega 6 in your body. This can generally be done through diet and through supplementation.

Buy a good omega 3 supplement here.

What Shall I Do If I Can't Afford The Blood Test?

The blood test costs about £100 in the UK. In the USA it is much cheaper. In the USA, get it done through the Life Extension Foundation, who can arrange to take blood nationwide.

In the UK, try to persuade your doctor to let you have it done on the National Health. The downside of this method is that it might be difficult then to go back to the doctor to get it checked a second time, if it is high and you want to test your treatment is working. It depends on how amenable your doctor is.

If you cannot get your doctor to play ball and you cannot get to the States, then assume that your omega 6 intake is too high and omega 3 too low as it is for the great majority of people. Make the dietary changes and take the supplements recommended anyway. You are most unlikely to take too much omega 3 fatty acids.

What Are The Dietary Measures I Need To Take?

Reduce Omega 6
Omega 6 is found in most oils such as corn oil, sunflower oil and safflower oil. Avoid these oils and do not use them in food preparation.

For some of you long into health food the fact than organic sunflower oil is bad for you might be a shock. It was for me.

Animal products - meat and dairy food - is the next biggest supplier of omega 6 fats. Use lean meat and semi-skimmed or skimmed milk.

Buy a good omega 3 supplement here.

Increase Omega 3
The best natural source of omega 3 fats is the oily fish we here talked about so much.

Oily fish are salmon, trout, sardines, whitebait, fresh tuna, anchovies, swordfish, sprats, mackerel, bloater, pilchards and eel.

It is recommended to have 3-4 portions a week.

Farmed fish is generally less recommended even if organic; best seems to be wild north pacific salmon. This is widely available in the UK. Certainly, it is usually at Waitrose supermarket.

The next best source of omega 3 fats is the walnut. When you eat nuts, favour the walnut. Walnut oil is also high in omega 3 fats.

There are other vegetarian sources of omega 3 oils which can be potentially be converted into DHA and EPA include. These contain only small amounts of oil, though:
- Green leafy vegetables
- Nuts and seeds
- Tahini - sesame seed paste  contain small amounts of omega 3 fatty acids.
- Algae, such as spirulina. Oily fish get their own omega 3 from the algae they eat. You can gain small amounts from taking a supplement such as spirulina.

Buy a good omega 3 supplement here.

How About Olive Oil?
Olives and olive oil, as well as avocado, contains predominantly a type of oil which in neither omega 3 or omega 6. This is called monosaturated oil. It is thus neutral in this matter. So, use olive oil in dressings and cooking - not because it is high in omega 3, but because it is the commone oil with the least omega 6.

Similarly, do not worry about omega 6 when eating avocados.

Supplements

Most people probably need an omega 3 supplement every day.

The best way to give a dosage guide is to tell you the amount of the two important components in omega 3 fatty acid, usually called EPA and DHA. These are two acids with unpronouncable names - which is why you usually see only the acronyms.

In addition to changes in your diet, I believe you should aim for 1-2 grammes total of EPA + DHA supplementation daily. The commonest supplements contain either 300mg or or 360mg total per capsule; the higher doages ones contain 5-600mg per capsule. So you would need 3-6 of the commonest type; or 2-4 of the higher doage ones.

Cod liver oil also contains EPA and DHA, so read the label to determine how much you need to get between one and two grammes of these components.

Buy a good omega 3 supplement here.

Other Supplements

Linseed Oil, also called Flax Seed Oil, is the richest source of omega 3 fatty acids. However, it is not pre-broken down into EPA and DHA as fish oil is. This means the body has to perform this break-down and, unfortunately, this is often not efficient.

On top of this inefficiency, omega 6 breakdown competes successfully for the same enzyme omega 3 needs - so the omega 3 may be robbed. Thus the omega 3 may pass out of the body unused.

The same can be said of hemp seed oil which is another vegetarian source, though less rich than flax seed oil.

So, if you can, take the fish oil - it is more beneficial.

Buy a good omega 3 supplement here.

Summary

Nearly everyone in the West has too much omega 6 fat and too little omega 3 fat in their diet.

This causes illness - largely, it is thought, because omega 6 promotes generalized inflammation.

To correct this, change your diet and take supplements:

• Use olive oil for cooking and salad dressing
• Minimise use of other oils - sunflower, corn, safflower
• Minimize animal fats - meat, cheese, milk
• Increase omega 3 fats in the diet - walnuts, green vegetables (small amounts), omega 3 boosted eggs, meat and eggs from animals which have eaten vegetation - eg free range.
• Vegetarian sources of omega 3 are second rate compared to fish oil; use them only as an 'extra' if possible. If using them as a main source, linseed oil (flaxseed oil) and walnuts or walnut oil are the only significant souces of omega 3 fatty acids.
• All adults should take as a minimum a very good quality multi-vitamin, a good calcium supplement and an omega 3 supplement - preferably fish oil. Take 1-2 grammes (1000-2000mg) per day - not of fish oil itself, but of the combined total of omega 3 oil itself including EPA and DHA (as stated on the label). Fish oil is typically around one third omega 3 oil. Thus 1000mg of fish oil will generally provide 300-360mg of omega 3.  

Buy a good omega 3 supplement here.