Fresh off the super fun talk I gave this past Thursday to the lovely BC employees of wholefoods, on omega-3s; I shall as promised, finally deliver the 3rd part of our discussion about all things fatty acid.
One of the points I really wanted to emphasize with the whole foods crew is that there are specific instances when we want more EPA and those during which we need more DHA instead. Just like we talked about omega-6s and omega-3s competing for cellular absorption in part 2 of F is for fatty acid, so too do EPA and DHA compete with each other for incorporation, metabolism and use through-out the body.
The clinical benefits of daily fish oil
Omega-3s are one of THE most researched topics in medicine. Close to 2000 papers are published per year and currently there are about 20,000 research articles on the health benefits of omega-3s.
Omega-3 fatty acids biggest claim to fame is heart health and prevention of cardiovascular disease. It all started in Greenland, where eskimos paradoxically were living longer and had lower risks of heart disease despite consuming diets that were ridiculously high in fat. Dr Dyerberg (considered by many to be the father of omega-3s) traveled to Greenland and discovered that their high fat diets weren’t made up of the usual fats, but were very high in omega-3 long chain polyunsaturated fatty acids, and so the era of studying the health effects of omega-3s began.
The health effects of omega-3s:
Fish oil modifies a number of risk factors for cardiovascular disease, including blood pressure, blood clotting, triglyceride (blood fat) concentrations, irregular heart beats, heart rate and blood vessel health. Because of this, increased intake of omega-3s is associated with a reduced risk of cardiovascular morbidity and mortality and supplementation in at-risk patients also reduces mortality.
As mentioned in fatty acids part 2, omega-3s are awesomely anti-inflammatory. They are beneficial in any disease with an inflammatory component, such as pain, arthritis, inflammatory bowel diseases, psoriasis, eczema, lupus, asthma, and basically any condition that ends in “itis”, as that means inflammation. In fact I challenge you to google any condition, especially an inflammatory one + omega-3 or fish oil and I guarantee you’ll get multiple hits.
Research also suggests that omega-3 fatty acids improve immune function, boost metabolism and improve body composition, which can help overweight or obese people achieve weight loss.
Omega-3s have been shown to help maintain bone mass and therefore help in the prevention of osteoporosis or loss of bone density and are very involved in visual development so they can help to improve eye health.
Because omega-3 fatty acids comprise a large part of the fats in the brain, they help to improve brain health and learning processes, which therefore make them valuable in infant and childhood learning, as well as behavioral or attention issues. They also decrease the inflammation associated with an aging brain making them great for prevention of dementia, Alzheimer’s disease and memory decline.
Finally, research suggests that omega-3s can help to stabilize mood imbalances, which is helpful in depression, anxiety, and hostility/aggression.
Lets talk about each of these effects in more detail and specifically address which conditions EPA is of benefit, and which ones require DHA.
EPA is the best choice for any condition modulated by, or due to inflammation. The anti-inflammatory actions of omega-3 fatty acids are mainly attributed to EPA.
When inflammation becomes chronic is destroys healthy cells and tissues in our bodies contributing to a great deal of diseases such as:
- cardiovascular disease
- bipolar disorder
- arthritis and joint pain
- ulcerative colitis
- crohns disease and others
One of the conditions newly thought to be due to inflammation is depression.
- In the past the etiology of depression was widely assumed to be due to serotonergic dysfunctions. However, the current theories that rely solely on serotonin function and cortisol hypersecretion are insufficient.
- More then half of depressed individuals with depression relapse despite conventional management with anti-depressants.
One of the new hypotheses for depression etiology is inflammation and several studies have been done to assess the inflammatory hypothesis of depression.
- Depressed patients have higher levels of inflammatory cytokines and when exogenous inflammatory molecules are administered they induce a depressed state.
- Chronic inflammation generates what is known as sickness behavior and signs and symptoms match those of depression almost completely.
- Depression has been described as the “brain on fire”
- Research reveals that EPA is actually the main effective component in omega-3 treatment of depression
- Several meta-analysis have discovered that a ratio of at least 3:1 of EPA to DHA is required for anti-depressant effectiveness.
Inflammation is also a common factor in brain disorders, including attention deficit disorder.
You can’t feel brain inflammation the way you can feel an inflamed finger from a splinter or an arthritic joint, however, brain inflammation when present can generate a foggymind, difficulty concentrating, and an inability to focus.
An excellent way to control inflammation in the brain is to maintain high levels of EPA in the blood through the consumption of a high EPA omega-3 product
EPA is of GREAT benefit to athletes and those looking to loose weight. EPA improves body composition by accelerating fat loss and increasing muscle growth and strength; this can have important implications for athletic performance. When EPA is consumed it promotes recovery from exercise by reducing exercise-induced inflammation and soreness while also improving heart efficiency and lung function.
Next week we’ll tackle the clinical indications of DHA and GLA 🙂
If you’d like to know specifically how omega-3s modulate joint pain and arthritis, how they can generate weight loss or how they reduce and improve symptoms of colitis, IBS or poor memory, comment on the post and I’ll reply!