Benefits of Omega-3 Supplementation

The Life Enhancing Benefits of Omega-3 Supplementation

Facts and Myths:

As a Chiropractor and Wellness Coach, I have eighteen years of wellness experience and expertise. You should know that one of my core recommendations to all my patients is a daily supplementation with omega-3 fish oil as a necessity for overall wellness.  The good news is that recent research continues to prove that living congruently with your genetic requirements, not only ensures the highest level of health and wellness, it can also help you reach and maintain your ideal body weight.

People with the highest intake of omega-3 fish oil weigh less and lose weight more easily than those deficient in omega-3s. A recent study at the University of South Australia proves that taking fish oil, combined with moderate, aerobic exercise, over 12 weeks boosted weight loss.  The research determines that the fish oil activates enzymes that are responsible for burning fat. Another research study shows that a diet high in poly-unsaturated fatty acids, specifically those found in fish oil can be protective against obesity and metabolic syndrome in children.  More research reveals that ingesting fish oil helps stop the conversion of pre-fat cells to fat cells by causing pre-fat cells death. 

If you have been following the positive research on the omega-3 fats and have decided to add more of them to your diet, congratulations!  You have made just made an excellent decision for your health, as omega-3 fats are pivotal in preventing heart disease, cancer and many other diseases; however, not all omega-3 fats are the same. The type and the source of the Omega-3s will make a difference in the health benefits it provides.  There are three types if omega-3 fats: 

-DHA (Docosahexaenoic Acid)

-EPA (Eicosadentaenoic Acid)

-ALA (Alpha-Linolenic Acid)

Most of your health benefits associated with omega-3 fats are linked to animal-based omega-3 fats like DHA and EPA, not plant-based omega-3 fats like ALA.  ALA is converted into EPA and DHA in your body, but only at a very low ratio.  Even if you eat large amounts of ALA, your body can only convert very small amounts into DHA and EPA – and only when a sufficient enzyme is present.

So hands down, the type of omega-3s that you want to add to your diet are DHA and EPA - which are found primarily in fish.  This does not mean that plant-based omega-3 fats are harmful or should be avoided. We all need them and they should be consumed as part of a well-balanced and healthy diet.  My favorite way of getting them is from freshly-ground, organic flax-seed, as they also have a healthy water-soluble fiber.  The major problem with using plant-based Omega-3 fats is when you use them exclusively as your source of omega-3s and avoid any animal-based fats, I believe that the evidence is very clear that this will harm you in the long run.

As mentioned earlier, the most valuable omega-3 fats are the long-chained fats like DHA and EPA.  These are nearly exclusively found in marine sources like fish and fish oil.  However, because of pollution concerns, I do not recommend that you increase your intake of fish to get your omega-3s.  Instead, I suggest that you opt for a high-quality omega-3 supplement. Not just any Omega-3 supplement will do, however.  Although I advocate high quality fish oils as well, fish oil is a challenge as it is highly perishable and can easily become rancid inside your body.  Also, many of the omega-3s found at retails stores become rancid as they sit on the shelf far too long.

Some of the most recent studies expelling the virtues of supplementing regularly with omega-3s:

·       A recent Harvard University study found that supplementing with omega-3s may reduce arrhythmias that can be fatal.

·       Omega-3s decrease protein production of inflammatory proteins called cytokines. 

“Cytokines play a role in stripping cartilage and eroding bone.” says PatienceWhite, M.D., M.A., Professor of Medicine in Pediatrics in George Washington School of Medicine.  The researchers also found that those who consume EPA and DHA have fewer joints problems and decreased stiffness. 

Studies in which scientists have compared fish intake across ten countries have concluded that rates of clinical depression, bi-polar disorder and post-partum depression are nearly 30 to 50 times greater in countries with low fish consumption.  Omega-3s may offer good enhancing effects, even in those who are not diagnosed with mental illness.  The research has observed that people with higher levels of DHA and EPAs were less likely to report feeling blue, even when measured against normative range of depression symptoms. “That suggests that higher blood levels of EPA and DHA are protective against depression.” says Sarah Conglin, Ph.D and lead study author and Profession of Psychology ar Allegancy College in Midville, Pensylvania.  Conglin also states that because brain cell walls are made up of DHA and EPA, consuming more of these fats may improve brain-cell composition in neurotransmission function, which is dysfunctional in people who are clinically depressed. 

For Your Mind:  Studies have made promising associations, calculating that people who eat fish two to three times a week are about half as likely to experience age-related cognitive decline, including Alzheimer’s disease. 

A recent question posed is: Are omega-3s fortified through foods worth while?  Many food companies are now realizing that consumers are interested in bettering their health with omega-3 fats are trying to jump on the omega-3 band wagon.  You can now find omega-3 fortified cereal, eggs, crackers, yogurt and even mayonnaise.

C.S.P.I. is the Center for Science in Public Interest warns consumers about this because the vast majority of these products contain ALA or Alpha-Linolenic Acid, which has not been linked with the same health benefits as EPA and DHA.

Choosing the Best Omega 3 Supplements:

In the perfect world, fish would be a near perfect food: high in protein, full of essential nutrients and fats, but as you know, the world is not a perfect place and nature’s bounty has been, in large part, destroyed.  Therefore, I caution you before eating fish because of the levels of contamination due to mercury and PCBs. The safest bet, however is to take a high quality of omega-3 supplement on a regular basis. As recommended to our patients for quite sometime, is the use of Innate Choice.  The Innate Choice supplement contains the ideal ratio of omega-3s to omega-3 fats, which is approximately 1:1.  This is what our ancestors thrived on for hundreds of generations.  Today, largely as a result of consuming far too many omega-6 fats and not enough omega-3 fats, our ratio of Omega 3s to 6s averages 20:1 to 50:1.  This is genetically incongruent to what we need to become pure and sufficient. 

I teach in the Living Well Series, Class II – “Eat Well”  that the Innate Diet supports the natural balance of the body and works every time.  Wellness is the only solution.  When you are sufficient in what the body needs and avoid those things that are toxic, you will naturally gravitate towards health.  I hope that you will consider implementing omega-3 supplementation into your diet to increase your overall health and wellness.

For additional information, please feel free to contact Dr. Jay LaGuardia at 715.835.9514 or visit www.stuckychiropractic.com