There are now over 2000 peer-reviewed studies documenting the various benefits of omega-3 oils in the diet. A lot of this information comes from studying groups of people, monitoring their fish intake and noticing trends with conditions like cardiovascular disease. As an example, the average North American consumes approximately 0.1-0.2 g/day EPA/DHA. Compare this to an Inuit person who consumes approximately 2.1 grams of EPA/DHA and has a significantly lower risk of heart disease. Omega-3’s have been shown to reduce levels of triglycerides in the blood and raise the HDL (“good” cholesterol) which has had a significant impact on the prevention and treatment of heart disease for at risk individuals. It has also been shown to reduce atherosclerosis (plaque formation), heart arrythmias and inflammatory markers.

Fish oil has also helped people with arthritis and inflammatory conditions. The long chain omega-3s like EPA have a role in blocking the inflammatory process. Too much of an omega-6 fatty acid called arachidonic acid (AA) found in saturated fats will promote the inflammatory process. They estimate a typical North American diet has a ratio of 20:1 omega-6:omega-3 when it should be closer to 4:1 like our hunter/gatherer ancestors. This AA is also found in most vegetable oils and therefore is in a lot of processed foods. So there is another reason to avoid saturated fats and processed foods, you are essentially eating inflammation!

Well what about the risk of contamination from the heavy metals and other environmental pollutants? The reputable companies will put their oil through several processes to ensure the oil is free from contaminants. Ask your local health food store who these good companies are. This may be one case where it is better to take a supplement than eat the actual food. Most fish oils don’t taste anything like fish. In fact, they usually taste like lemon or orange. I usually recommend people take the oil as it is more cost effective, but there are capsules if you need them. Most of the studies done with regards to EPA/DHA would require us to take 1-2 teaspoons of fish oil/day. This would provide approximately 1.6-3.2 grams of the brain-protecting, heart- protecting, good stuff per day. This would take a lot of capsules, so read your labels. It has been shown that most humans will convert between 5-15% of alpha-linolenic acid (found in flax oil) to EPA/DHA. This would require a lot of flax oil so this is why I recommend the fish oil. Some people ask about the “blended” oils of omega-3,6,9 and these are great, but most people are so deficient in EPA/DHA that it won’t provide enough. Besides, if you consume olive oil, nuts and seeds in your diet you will get enough of the other oils.

I knew this was an important topic when the first two seminars I attended this year revolved around the topic of omega-3 fatty acids and their role in health. It was also interesting that both seminars were focused on the consumption of EPA/DHA and this made it clear to me why everybody needs to look at their current intake and supplement as necessary. (Well, only if you want to decrease your chances of heart disease, Alzheimer’s, depression, etc). Who knew that 2 teaspoons a day could have such an impact on your health!