Over the past 2 decades, there has been a dramatic increase in the scientific study and public interest in omega-3 fatty acids and the positive impact they may have on our health. These special omega-3 fatty acids have been shown to possess anti-inflammatory, anti-arrhythmic, and anti-thrombotic properties.Omega 3’s can be helpful for conditions such as arthritis by reducing stiffness, inflammation, and joint pain.  They can also help support a healthy cardiovascular system by thinning the blood, dilating blood vessels, and supporting healthy blood pressure.  

Read Our Article

Omega 3 and Omega 6 Fatty Acids: Balancing the Good Fats

Essential Fatty Acid Basics

Omega 3 fatty acids are considered “essential” because they cannot be manufactured within the body.  Therefore, they must be obtained from food sources, such as fish, plant, and nut oils.  We need them for our bodies to work normally. Because essential fatty acids (ALA, DHA, EPA) are not made in the body or are inefficiently converted from ALA to EPA and DHA, we need to get them from food.

Symptoms of omega 3 fatty acid deficiency includes:

• Extreme tiredness
• Poor memory
• Dry skin
• Heart problems
• Mood swings
• Depression
• Poor circulation

Omega-3s have a number of reported health benefits. They can help reduce inflammation throughout the body — in the blood vessels, the joints, and elsewhere. Omega-3 supplements (EPA/DHA) also seem to thin the blood and aid cell function.

There are several types of omega-3 fatty acids. However, the two most crucial ones EPA and DHA — are primarily found in certain fish. Plants like flax contain ALA, an omega-3 fatty acid that is partially converted into DHA and EPA in the body.  Experts say that DHA and EPA — from fish and fish oil — have better established health benefits than ALA. DHA and EPA are found togetheronly in fatty fish and algae; while flaxseed and plant sources of omega-3s provide ALA — a precursor to EPA and DHA, and a source of energy.

Additionally, EPA and DHA are the building blocks for hormones that control immune function, blood clotting, and cell growth.  Furthermore, extensive research has shown that omega 3 fatty acids help reduce risk factors associated with chronic diseases, such as arthritis and heart disease.

Source:  WebMD

Omega 3’s and Cardiovascular Health

Evidence is steadily accumulating indicating that omega 3 fatty acids found in fish help decrease the risk of coronary heart disease.  In fact, the Nurses’ health study and the Physician’s health study are two large, long-term observational studies that have been published regarding dietary intake omega-3-fatty acids and the risk of heart disease and sudden cardiac death:

Nurses’ Health Study -  This study began in 1976.   More than 80,000 female nurses completed life style and diet questionnaires.  Then, they were monitored for 16 years for the development of coronary heart disease. Omega-3 fatty acid consumption was calculated from the questionnaires. The results of the study showed that compared to women who rarely ate fish (less than one fish meal per month), women who ate fish once a week had a 29% lower risk of developing coronary heart disease. Those who ate fish five times a week had a 34% reduction in the risk of coronary heart disease and a 45% reduction in the risk of death from heart disease (usually sudden cardiac death). 1

Physicians Health Study – The Physician’s health study began in 1982 when more than 20,000 healthy male physicians were followed for 11 years. Life style, coronary risk factors and diet data were collected at entry, and life style and diet data were collected via questionnaires at 12 months and 18 months. The results of the study showed that men who consumed one or more fish meals per week had a 50% lower risk of developing sudden cardiac death than men who rarely ate fish (less than one fish meal per month). 2

According to WebMD, “Omega-3 fatty acids appear to lower the overall risk of death from heart disease.  Fish oil may reduce arrhythmias, and people who take omega-3 supplements after a heart attack cut their risk of having another heart attack.  Eating fish once or twice a week seems to significantly lower the risk of stroke.”

Omega 3’s and Rheumatoid Arthritis

Rheumatoid arthritis is a chronic autoimmunedisease, characterized by inflammation of the synovial lining of the joints. Rheumatoid arthritis may also affect other organs of the body, including the skin, eyes, lungs and heart.

Omega 3’s have been shown to help reduce inflammation in the body, thereby, offering relief to those who suffer from inflammatory joint conditions. 

The majority of clinical studies that have investigated the use of omega-3 fatty acid supplements for inflammatory joint conditions have focused primarily on rheumatoid arthritis. These studies have concluded that omega-3 fatty acid supplements help reduce tenderness in joints, decrease morning stiffness, and allow for a reduction in the amount of medication needed for people with rheumatoid arthritis.  Additionally, laboratory studies suggest that diets rich in omega-3 fatty acids may benefit people with other inflammatory disorders, such as osteoarthritis. 3, 4

The Physician’s Desk Reference for Nutritional Supplements suggests that a “daily ingestion of at least 3 grams of EPA and DHA mixtures of a period of 12 weeks or longer has been found to reduce the number of tender joints and amount of morning stiffness in subjects with rheumatoid arthritis.  Those with rheumatoid arthritis consuming these supplements have been report to lower or discontinue use of non-steroidal anti-inflammatory drugs or disease-modifying anti-rheumatic drugs.”

Further Reading

Diet, atherosclerosis, and fish oil.

N-3 fatty acids from fish oil. Effects on plasma lipoproteins and hypertriglyceridemic patients.

Low levels of cellular omega-3 increase the risk of ventricular fibrillation during the acute ischaemic phase of a myocardial infarction.

Omega-3 fatty acids in rheumatoid arthritis: an overview.

A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain.

Validation of a meta-analysis: the effects of fish oil in rheumatoid arthritis.

References

1.  JAMA vol 287. No.14, p 1815. “Fish and omega-3-fatty acid intake and risk of coronary heart disease in women”.

2.  JAMA 1998, vol 279, p23. The title of the article is “Fish consumption and risk of sudden cardiac death”.

3.  MacLean CH, Mojica WA, Morton SC, et al. Effects of omega-3 fatty acids on lipids and glycemic control in type II diabetes and the metabolic syndrome and on inflammatory bowel disease, rheumatoid arthritis, renal disease, systemic lupus erythematosus, and osteoporosis. Evid Rep Technol Assess (Summ). 2004(89):1-4. 

4. Goldberg RJ, Katz J. A meta-analysis of the analgesic effects of omega-3 polyunsaturated fatty acid supplementation for inflammatory joint pain. Pain. 2007;129(1-2):210-223.

According to the University of Maryland, “the risk of dying from breast cancer may be significantly less for those who eat large quantities of omega-3 from fish and brown kelp seaweed (common in Japan). This is particularly true among women who substitute fish for meat.” 

The American Institute for Cancer Research says, “Many studies suggest populations that eat more fish have less cancer.  The Inuit Indians, who consume an extraordinary amount of fatty fish, have less cancer than other populations. Similarly, the Japanese, for whom fish is a staple, have less breast and prostate cancer than people living on a typical western diet.  The results of such population studies sent researchers to the laboratory to see exactly what it is in fish that reduces cancer risk. Research conducted in test tubes or with laboratory animals showed that the omega-3 fatty acids, so plentiful in cold-water fish, impede the development of cancer in several ways.”

Furthermore, preliminary research from the University of California, Los Angeles, suggests that omega-3 fatty acids may help maintain healthy breast tissue and prevent breast cancer.  While more studies need to be conducted, many researchers speculate that omega-3 fatty acids may help prevent or aid in the treatment of breast cancer, especially when taken in combination with other nutrients, such as vitamin C, vitamin E, beta-carotene, selenium, and coenzyme Q10. 

Fish Oil vs. Flaxseed Oil

Fish oil contains two omega 3 fatty acids otherwise known as EPA and DHA.   The highest concentrations of these omega-3’s acids are found in coldwater fish, such as sardines, salmon, herring, tuna, cod, mackerel, and halibut.

Flaxseeds contain ALA, another type of omega 3 fatty acid that can be converted to EPA and DHA in the body, but only in very small amounts.  All three fatty acids are an essential part of any diet.  

Flaxseeds and flaxseed oil can be a good alternative to fish oils for those on vegetarian or vegan diets.  However, the lignans in flaxseed and high-lignan oil contain phytoestrogens (plant estrogens) and may not be suitable for those at risk for estrogen dependent breast cancer or for those who are estrogen dominant. 

Read more about this condition in our article: Estrogen Dominance in Women and Men. 

The best sources of omega 3’s (DHA and EPA) are from deep cold water fish, as mentioned above.  Unfortunately, eating fresh fish has become more of a health concern due to the high levels of mercury and other environmental pollutants. Research on farm-raised salmon (the most popular farm-raised fish) found that it had higher levels of toxins (other than mercury) than fish caught in the wild.  Taking fish oil supplements can help you get more omega-3 fatty acids (DHA and EPA) in your diet, especially if you do not consume fresh cold water fish and seaweeds.  However, it is important that you take a high quality fish oil that is free of contaminants, such as mercury and PCP’s.  For example, Source Naturals Arctic Pure Fish Oil, supplement, which is available in capsules or liquid.   

 Read our article: Omega 3 and Omega 6 Fatty Acids: Balancing the Good Fats

University of Maryland – Omega 3’s

Medline Plus – Omega-3 fatty acids, fish oil, alpha-linolenic acid

The American Journal of Clinical Nutrition – A Case Controlled Study

Alternative Health Journal – Omega 3 Fatty Acids May Benefit Breast Health

Concentrated fish oils are one of the most important additions modern people can make in their daily health programs. Hundreds of studies show that supplementation with omega-3 fatty acids supports the mind, the heart, the kidneys, and the immune  system. Rarely does a nutrient so powerfully and positively impact the human body.

Read more about the benefits of Omega 3’s in our article: Omega 3 and Omega 6 Fatty Acids: Balancing the Good Fats

Omega 3 Essential Fatty Acids

Omega-3s enable the body to function in all its amazing intricacy and multi-leveled beauty.  Foods high in omega-3 fatty acids include salmon, halibut, sardines, albacore, trout, herring, walnut, flaxseed oil, and canola oil. Other foods that contain omega-3 fatty acids include shrimp, clams, light chunk tuna, catfish, cod, and spinach. 

Omega-3s are an essential part of the structure of ever cell in the body as an integral component of the cell membrane. This cell integrity enables each cell to accomplish its function.

Essential Fatty Acids are critically essential in the following key areas:

• Supports brain cell function and development
• Provides cardiovascular support
• Supports eye and retina health
• Promotes healthy mental function
• Supports the immune system

DHA and EPA

DHA and EPA are two of the omega-3 fatty acids that have the greatest importance to human health.  These omega fatty acids are synthesized from ocean phytoplankton, which are the first links in the food chain of fishes. 

DHA is key to a healthy mood and retinal health. It is recommended for maternal nutrition, as it is essential for the growth and functional development of the fetal and infant brain and visual system.

EPA assists in thinning our blood and dilating blood vessels. It is the fatty acid most associated with a healthy
cardiovascular system, and it helps regulate physiological processes including blood pressure and blood clotting.

Both EPA and DHA help to inhibit low density lipoprotein (“bad” LDL cholesterol) synthesis in the liver, thereby supporting healthy
circulation. Additionally, arterial elasticity is increased with both EPA and DHA supplementation.

 The Importance of Quality and Purity

When it comes to purchasing a fish oil product, it is very important to make sure you choose a pure one. If your oil smells rancid—the “fishy” smell many people complain of—you are not receiving fresh, pure fish oil, and you are robbing your body of nutrients. Fish oil is prone to spoilage and oxidation by exposure to oxygen. Extraordinary measures must be taken to keep oxidation of the oils at the barest minimum.

Source Naturals offers you the benefits of healthy fish oils from fishes caught in the Arctic Ocean, the North Sea, the North Atlantic, and other clean bodies of water. The oils are then processed with unique distillation methods to extract and further purify them.  The Arctic Pure fish oil products are among the purest oils available, with superior product stability.