Posts Tagged omega-3

They found no evidence that the omega-3 fatty acid supplementation affects percentage of preterm deliveries, the rate of low-birth …

First, I want to talk about the two most fundamental forms of essential fatty acids.

Parent Essential Fats (PEFs) – These are primarily vegetarian sources and are made up of the true essential fatty acids that cannot be made by the body. Examples of PEFs are alpha linolenic acid (ALA), an omega-3 fatty acid from flax, chia and other nuts and seeds. Another example would be linoleic acid which is an omega-6 fatty acid from nuts and seeds. Neither can be made by the body and thus must be consumed. They are primarily used as building blocks for the second fundamental form of essential fatty acids—Essential Fatty Acid Metabolites (EFAMs).

Essential Fatty Acid Metabolites—EFAMs are the fatty acid metabolites that are made from the parent essential fatty acids. These are commonly found in animal sources such as meat and eggs because the animal has converted the PEFs into the active metabolites. The two most famous omega-3 fatty acids are EPA and DHA from fish, shrimp and wild game. These two are the most abundant essential fatty acid metabolites but are not the only important EFAMs. These can be made in the body and thus are not considered true essential fatty acids; however, if the body cannot produce sufficient amounts then these fatty acid metabolites become conditionally essential and thus must be consumed. There are a number of reasons why these fats may become conditionally essential. One big change in paradigm for me has been how we look at these EFAMs. We would often talk about how fish oil was the only omega-3 fatty acid supplement you needed because the fish has converted the PEFs for you; however, perhaps the body wants the ability to make the EPA, DHA and any other metabolites as it sees fit. As you will see, the new approach focuses on providing the body with higher levels of PEFs and smaller, supportive doses of the EFAMs such as the EPA and DHA found in fish oil. This will prevent an excess of active metabolites while allowing the body to decide how much EPA, DHA, and other metabolites it wants depending on need.

Why Can’t Some People Make Enough EFAMs?

There are a number of reasons why some people have difficulty converting the parent essential fatty acids into active essential fatty acid metabolites.
Genetics – Some people’s bodies just do not produce the necessary enzymes to convert the parent essential fats into the active metabolites. These people must include the EFAMs in their diet.

Trans fat consumption—I don’t need to preach the evils of trans fats, let me sum up the topic of trans fats by just saying this, “Trans fats are the devil.” They poison the system by occupying the membrane of the cell, crowding out healthy fats and inactivating the enzymes needed for proper conversion of PEFs. They have been linked to cancer, heart disease, high blood pressure and other diseases.

Too little saturated fat intake—That’s right, you may not be getting enough saturated fat in the diet from clean sources. I am not talking about hydrogenated oils, I am talking about natural saturated fats from such sources as organic butter and coconut oil. It turns out that saturated fats are essential in the conversion of PEFs into EFAMs.

Certain metabolic health problems—Diabetes and Syndrome X cause a deficiency of certain enzymes needed for the conversion of PEFs into EFAMs. Other conditions and medications may also effect the ability to convert PEFs, especially omega-3 fatty acids, into the active metabolites. If you consider yourself to be in bad health then it is recommended that you take special care to get the EFAMs from omega-3 fatty acid sources such as fish oil, free-range egg and fish.

The omega-3 fatty acids are still considered one of the most important nutritional supplements that one can take. There are four reasons why this supplement is so high on our list of priorities:

Our diets are dangerously deficient in healthy, undamaged omega-3 fatty acids.
The way that we cook and process foods destroy the healthy qualities of the omega-3 fatty acids

We consume far too many omega-6 fatty acid containing foods
Our diets and lifestyles contribute to an inability to convert precursor essential fatty acids into active fatty acid metabolites. More on this later…

In a nutshell, there are many different fatty acids that are important to our health. Although we have a tendency to focus on the EPA and DHA, two fatty acids found in fish oil, it is important to note that there are many different types of fatty acid metabolites that are also important to the body. This is why we were never big fans of fish oil supplements that claim to “concentrate the omega-3 fatty acids and throw away the rest.”

When we evaluate the work of researchers who study the diets of our hunter/gatherer ancestors we find some pretty interesting stuff.

Our bodies appear to be built to function on a diet that contains an omega-6 to omega-3 ratio of between 6:1 and 1:1. This means for every 1-6 grams of omega-6 fatty acids we should be getting 1 gram of omega-3 fatty acids.
The primary source of omega-3 and omega-6 fatty acids, in our ancestors’ diets, was from plant sources. Wild game was more of a treat and thus the PEFs were likely the primary source of omega-3 fatty acids with small doses of the EFAM omega-3 fatty acids when available.

Our body is very efficient in absorption of polyunsaturated essential fatty acids and appears to have no system for controlling essential fatty acid uptake into the cell. This means that the concentration of PEFs and EFAMs in the cell are proportional to the intake. This likely stems from a relative scarcity of PEFs in the diet and a relative importance to health as we evolved. This means that if 10% of our fat consumption comes from essential fatty acids then our cell membranes will contain close to 10% of the fatty acids as those same EFAs.

Why Our Efficiency at Absorbing EFAs May Be Killing Us

As I have researched essential fatty acids and their impact on our health, I have concluded with more certainty than ever, that a healthy balance of proper fats is essential to the achievement of optimal health. On the flip side, the consumption of the wrong fats and/or damaged/oxidized fats is one of the most important contributors to disease. The reason for such a negative impact on our health seems to stem from the efficiency with which our body seems to absorb and utilize the fats that we consume.

Over the past century, our fat intake has changed dramatically. Whereas the consumption of essential fatty acids was somewhat scarce in our diet, now they are abundant. This abundance of essential fats, omega-3 fats included, can result in too much of a good thing as we started to cook, fry and otherwise process these fats in such a way that results in damaged/oxidized polyunsaturated fatty acids. These damaged fats take advantage of our efficiency in absorbing healthy fat and end up entering the membranes of our cells. These oxidized fats ultimately cause dysfunction in the cell that seems to be a major player in the development of disease, especially heart disease, obesity and cancer. In addition, the abundance of omega-6 fatty acids, also oxidized, throws the balance of omega-3 fatty acids further out of whack. With the combined effect, we have the perfect storm for disease:

Unbalanced ratio of omega-6 to omega-3 fatty acids which can reach a level of up to 20:1 in many diets.

The abundance of oxidized/damaged omega-3 and omega 6 fatty acids.

In a nutshell, the average American’s cell membranes are full of oxidized fats and even if they were not oxidized, the imbalanced ratio alone would be sufficient to cause disease and dysfunction. We are in real trouble here. Did you know that scientists dissected the plaques of arteries from people who had died from heart disease and discovered almost no saturated fat in the arteries and plaques of these unlucky people? You know what they found plenty of? That’s right, oxidized omega-3 and omega-6 fatty acids. Yet we spend so much time and money attacking saturated fats when in essence it is the intake of polyunsaturated fatty acids, specifically oxidized omega-6 fats, that are to blame for many of our health problems. Saturated fats appear to be benign at worst and helpful at best!

Changing the Paradigm for Fats & Oils

I started the article by saying that I have been rethinking my approach to supplementing with omega-3 fatty acids and fish oil. Let me now discuss my conclusions:

What we eat is more important than what we supplement with. We must first stop consuming oxidized polyunsaturated fatty acids which means we want to avoid fried foods, especially those cooked and fried in oils which are high in polyunsaturated fatty acids such as: Canola oil, grapeseed oil, walnut oil, corn oil, safflower oil and soybean oil.

If you do cook, use extra virgin coconut oil or organic butter as these contain saturated fats that will not oxidize nor will they through the omega-6:omega-3 ratio out of balance. Do not worry about the saturated fats in these oils as they will not cause heart disease as the authorities report. I also like to snack on a combination of organic coconut flakes and chia seeds called CocoChia by a company called Living Fuel Rx. I consume s couple tablespoons daily, it is a delicious treat and provides both healthy saturated and omega-3 PEFs.

For many people, fish oil cannot be called an essential fatty acid because the body does have the capacity to make the EFAMs, EPA and DHA, that are found in fish. It should be considered conditionally essential in those groups who I discussed earlier in the article, however, for most of us these fats should be taken in as natural a form as possible and used in smaller quantities. They should also be used in the context as support for a lifestyle and diet that is low in cooked polyunsaturated oils, as described above. For general maintenance, we are recommending a new, whole food fish oil product that is called WholeMega by New Chapter . This formula is a brand new form of fish oil that is standardized to more than just EPA/DHA. In fact, it contains many different EFAMs that exist in smaller quantities but play critical roles in the health of the body. In addition, this product has a natural antioxidant that is built into the fish oil so as to prevent oxidation within the capsule and body. The recommended dose for many people is 2-4 capsules daily. In some people, higher doses of this or another fish oil may be needed.

Supplement with PEFs. The majority of the essential fatty acids should come from the parent essential fats, this will permit the body to make its own EFAMs as it sees fit. We should consume these fats raw and uncooked and they should compromise only a small percent of our caloric intake. According to fatty acid expert, Mary Enig, Ph.D., omega-3 fatty acids should compromise 1-1.5% of our caloric intake. If your daily caloric intake is 2,000 calories, you should consume 2.2-3.3 grams of PEF omega-3 fatty acids. In addition, we should consume 2-3% of our caloric intake as omega-6 fatty acids which means someone who eats 2,000 calories daily should consume 4.4-6.7 grams of omega-6 fats. This consumption can come from diet and/or supplements but it should be in an unadulterated form. I recommend the formula called Udo’s 3-6-9 Oil Blend which can be used as a liquid on top of prepared food or in capsule form as a supplement to prepared food.

Trans Fats should be avoided entirely. These fats are not naturally found in the diet and wreak havoc on the health of the body. Trans fatty acids will short-circuit our the efforts above. The government now requires that foods list the quantity of trans fat within prepared foods, however, the food industry has found creative ways to mask the trans fat content of food by making the serving size of food so small that it can legally say “Contains 0 grams of Trans fat”. In addition, the industry has replaced trans fats with a new kind of fat called interesterified fatty acids that may turn out to be worst than trans fats. We will talk more about this in the future.

Make sure that you eat plenty of colorful fruits and vegetables and supplement with plenty of antioxidants in order to protect these fats from unwanted oxidation.

Don’t be afraid of saturated fat or cholesterol in the diet. In fact, eating a free-range egg a day is a good practice to provide the body with important EFAMs, PEFs, antioxidants, amino acids, and phospholipids.

Watch your intake of refined carbohydrates. When you consume excessive levels of carbohydrates, the way that your body processes fats gets disturbed. We have discussed this in detail in previous articles and radio shows, so I will spare you today.

Get a copy of Know Your Fats by Dr. Mary G. Enig. This book, although quite technical, really does a good job of answering the questions around consuming healthy fats.

The CDC recently completed an analysis of the research literature surrounding the impact of lifestyle on longevity and came up with some astounding figures.

According to the study:
1. Smoking kills 467,000 people ever year
2. High blood pressure kills 395,000 every year
3. Obesity kills 216,000 people yearly
4. Physical inactivity kills 191,000 yearly
5. High Salt intake kills 102,000 yearly
6. Omega-3 fatty acid deficiency kills 84,000
7. Trans-Fat intake kills 82,000
There are a few take home messages from this study. First, you can appreciate the totality of how your lifestyle choices impact your longevity. Many people come to us to ask us “what can I add to my program to improve my health?” My answer to them is, “what can we take away to improve your health?” Can we remove the cigarettes, the trans-fat, the excess salt, the 50 pounds that you are carrying around your midsection, etc. It makes no sense to focus on taking a fish oil if the person’s biggest vice is smoking which negatively impacts his health to a much greater degree than omega-3 deficiency. After we tackle these things then we can talk about adding things to improve health such as exercise, more fruits and vegetables and specific supplements.
Clearly, omega-3 fatty acids are one of the most important supplements on the market. In fact, I believe that this figure of 84,000 greatly underestimates the benefits of omega-3 fatty acids. Now would be a good time to renew your commitment to taking an omega-3 fatty acid formula. People often ask us about the best type of omega-3 to take. With so many choices, it can certainly can get confusing. Given the current evidence, I still believe that fish oil is the optimal form of omega-3 fatty acid. You may have heard of krill oil which is currently being marketed as a superior omega-3 fatty acid. Unfortunately, we just do not have sufficient evidence to confirm this claim. For now, fish oil would be the omega-3 of choice. We commonly recommend the Super Omega-3 from Your Prescription for Health as this is a potent and purified product that is certified to be free from heavy metals as well as lipid peroxides. Many other good brands exist out there and New Chapter is currently preparing to launch their own fish oil product. Krill oil may be a better choice for people who cannot take larger fish oil capsules, people who cannot tolerate fish oil and those who have severe problems absorbing fat.

Diets
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Omega 3s
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Mulitvitamins
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Guest: Jade Teta author of New Metabolic Effect Diet
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Poison ivy
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Orthorexia nervosa – being nervous about correct eating (people who focus on healthy eating)
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Amount of omega 3s to take daily
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When to take fish oilBlood platelets
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Omega 3

What You Will Learn In This Section:

1. The Foundation Program for Intermediate/Advanced Nutrition Programs
2. Learn About Coenzyme Q10
3. Learn About Our Choice Bone Mineral Formula
4. Learn About REAL Vitamin C

So you already know that you should be on a multi-vitamin, an omega-3 fatty acid and a digestive enzyme. So, what’s next? First, let me list the specific products that we suggest for the intermediate/advanced program:

Foundation Program for Intermediate/advanced:

1. Pure Encapsulations Nutrient 950 3 Capsules Twice Daily
2. Wholemega by New Chapter
3. Tyler Similase Digestive Enzyme

Now let me discuss some of the supplements that many people can benefit from. These products are generally considered optional add-ons to the above mentioned foundation program. I will provide a thorough description of each supplement.

1. CoQ10 - Coenzyme Q10 is called ubiquinone by scientists because it is so ubiquitous in the body being found in significant quantities in every living cell. The cells concentrate the coenzyme Q10 within the mitochondria in order to catalyze the production of energy through the burning of oxygen. CoQ10 is such an important cofactor that when levels are not optimal the cells begin to lose their function and disease settles in. At a 75% deficiency your body can no longer sustain life and you die. The organs that are most vital to our survival are usually the ones that are the first to suffer. This occurs because these organs such as the heart, liver, kidneys and immune system all require the most energy to function. Incidentally, you will find very high concentrations of CoQ10 in a gelcap for best absorption. Certain medications such as statin drugs and certain blood pressure medications decrease the body’s ability to produce CoQ10. If you are on these medications, you may require much higher doses in order to prevent a deficiency. Of these meds, the statins are the greatest culprit. You may require 300-400 mg to prevent disease. In recent months a new, advanced form of CoQ10 hit the market called ubiquinol . This form of CoQ10 absorbs better and may get into the mitochondria more readily where it can do its most good.
2. Progena Osteo Plus - This formula contains all of the minerals necessary to feed the bone building cells. By providing the right forms and doses of calcium, magnesium, boron, silica, and other trace minerals this formula will support healthy bones and joints. The sophisticated nutrition enthusiast understands that the bones require more than just calcium alone. In fact, the bones are equally dependant on minerals and proteins such as those minerals listed above. Progena has formulated a product that combines calcium and magnesium at nearly 1:1 which is optimal for our diet which is highly biased towards calcium.
3. Food Souced Vitamin C - Vitamin C is a very important nutrient in our body. At some point in our evolution, we had lost the ability to produce this vital nutrient as we became dependant on vitamin C in our diet. Vitamin C probably plays thousands of important roles in our bodies and thus tops the list of important nutrients. The vitamin C that works best in the body is not the ascorbic acid found in most health food supplements. In fact, the ascorbic acid is not vitamin C, rather it is the protective shell of the vitamin C molecule which is comprised of bioflavonoids, minerals and enzymes. To get the full benefit of true vitamin C, you will want to get your vitamin C from food sourced products such as a supplement called Pure Radiance C by the Synergy company.  This is a concentrateof various fruits and herbs that contain high levels of true whole food C.