Ask Dr. Denton: The Full Story on Omega 3

We are hearing a lot about Omega 3 fatty acids these days. Are you confused, like many people, about Omega 3 ('Fish Oil')? Read on...­

PORTSMOUTH, VA (Catholic Online) Recently, I received the following letter:

Dear Dr Denton,
I am confused about Omega 3 and the ratios and types of supplements. Can you help?
Signed,
Confused

First, let's start with a little history. In the end, this will begin to help clear up the confusion.

What triggered the current interest in Omega 3 fatty acids? In the 1970's a group of Greenland Eskimos were found to have low triglycerides (fats), normal blood pressure, reduced cardiovascular disease, and yet they ate large volumes of fat! This was clearly counter culture to what was being said in the medical community. Interestingly, the fat was from seafood and was largely Omega 3 fatty acids.

Since the 1970's discovery, millions of dollars of research has to be spent publicly and privately to determine the cause of such unusual findings. Most early researchers assumed this was a genetic aberration in the Eskimo population and; therefore, dismissed the findings.

Fortunately, with the continued push by private enterprise and creative public researchers the truth is very clear. The right types of Omega 3 are good for all human beings. They are essential for brain development and health.

As for genetics, these fatty acids are probably even more essential to those with a family heritage coming from sea faring communities of the extreme North where seafood has been a stable for centuries.

The three commonly mentioned Omega 3 fatty acids are: eicosapentaenoic acid (EPA), docosahexaenoic acid (DHA), and Á-linolenic acid (ALA). These fatty acids are considered polyunsaturated.

Confused? Just remember that Omega 3 = the trinity of EPA, DHA, ALA.

P.S. Even on talk radio I can't pronounce these names correctly without slowing waaaaay down!

Back to the facts- In 2004, the FDA released a statement that the Omega 3 fatty acids EPA and DHA may reduce the risk of coronary artery disease. Interestingly, the Canadian Government stated, DHA, an Omega 3 fatty acid, supports the normal development of the brain, eyes, and nerves.

Researchers have not found ALA to be as beneficial as its two counterparts EPA and DHA. Many products on the market claim to have Omega 3 in them, but these products only possess ALA. Plant oils are the typical source of ALA, and these can be converted to DHA by your body. Long-term studies may prove this to be a reasonable option, but if you have the choice, pick products with EPA and DHA.

Interestingly, EPA and DHA come from micro algae found in saltwater. Typically, cold water fish eat these micro algae and accumulate high concentrations of EPA and DHA in their bodies. Like Vitamin D and Vitamin A, which can come from animal sources, Omega 3 from fish is efficiently used by the human body without the need for conversion to a more active form.

Remember, if you are a vegetarian a good source of DHA can come from the micro algae, so look at the source of your Omega 3 capsules before you buy.

The American Heart Association recommends eating fatty fish two times per week, like salmon, anchovies, bluefish, halibut, lake trout, striped sea bass, albacore tuna, pompano, mackerel, whitefish, and herring. Even carp and catfish have been recommendedˇ­. are you serious? I guess, it is true that eating fish in general is healthy, but remember cold water ocean fish eat the micro algae with the highest concentration of good Omega 3 fatty acids.

The World Health Organization recommends a diet or supplement consuming 0.3 - 0.5 grams of EPA and DHA and 0.8 - 1.1 grams of ALA daily. These recommendations are great, but how do we make this simple? First I am not claiming to be smarter than the great minds of the World Health Organization, but why recommend a higher concentration of ALA when all the research indicates that EPA and DHA are proven to be heart healthy?

I have to take a common sense approach on this one and make recommendations based of the research I know and understanding of health today. Here is my counsel regarding Omega 3:

-- Look for ultra-refined fish oil (I like the Zone products but many stores, including GNC, will have what you're looking for in terms of fish oil). Be sure to get the fish oil with the highest concentration of EPA and DHA.

-- Eat cold water ocean fish 2 times per week

-- If you have a Northern hemisphere heritage - at latitude of above Ireland - take in a minimum of 2000 milligrams of fish oil capsule a day

-- If you are of a mixed culture background take in a minimum of 500 milligrams of fish oil per day.

-- Keep your fish oil capsules in the freezer. (This will allow them to dissolve in your small intestine so you won't taste fish all day.)

-- If you are on a blood thinner, make sure you inform your doctor so he or she can monitor your ability to clot. (Fish oil can lead to less clotting so you may need less medication.)

-- If you are a mother and not breast feeding, then use a formula with added Omega 3 1- 2 x per week for your child.

-- If you are breast feeding, then remember keep to add an Omega 3 to your diet, if not for you then for that beautiful child next to you!

Now for a new addition to my column, my better half, Michelle has some simple recipes to achieving a superb diet. Introducing Lady Michelle's recipe to Beautiful Living! You will find it in the first related story under this article

Hello, Michelle here. I must confess I am blessed with a husband that likes to express some of his love for our family through creating amazing meals for us to enjoy! With this said, we love to create an atmosphere for our evening meals together that are beautiful. I personally enjoy making meals when I have all the fresh ingredients and have lots of time to create! So to suggest "making" fish quickly for an evening meal is quite daunting!

Michelle's solutionˇ­make the "eat cold water fish 1-2 times per week" recommendation - date night and let someone else create the fish entree for you! Or, if dining out is not an option, then have this be one of your special weekend meals so you have extra time to work on creating the environment for a lovely dinner.

-----

Dr Denton D. Weiss, M.D. is board certified in both Plastic and Reconstructive Surgery and Otolaryngology-Head and Neck Surgery. Dr. Weiss' approach to his medical practice flows from his convictions about the meaning of life which are deeply rooted in his Catholic Faith. He and his wife, Michelle strive for an integrated approach to life which recognizes the unity of the body, mind and soul. They call this approach "Bella Vitae" or "Beautiful Living". He, and Michelle, are contributing writers to Catholic Online.

---

'Help Give every Student and Teacher FREE resources for a world-class Moral Catholic Education'

Copyright 2021 - Distributed by Catholic Online