The Damaging Effects Of Omega-3 Deficiency

Vitamins:

More and more it is becoming apparent how important omega-3 fatty acids are to health. But is it really necessary to supplement?

First you have to understand that supplementing with Omega-3 fatty acids does not give you "extra" of these beneficial fats. In fact, most supplementation recommendations probably give most people the minimum they need to balance the other fats in their diets. Various studies have indicated that indigenous cultures (which typically have very low rates of cancer, heart disease, arthritis, and other chronic conditions) consume a ratio of omega-6 fats to omega-3 fats of approximately 1:1 to 2:1. Currently in the United States, that ratio ranges from 20:1 to more than 30:1!

Why the huge difference? First of all, grains and most commercially produced vegetable oils are primarily omega-6 fats and these are staples in the modern American diet. In addition, the main dietary source of omega-3 fatty acids in the diet of Americans used to be from poultry, eggs, meats, and fish. What do I mean used to be? Don't we still eat those foods in relatively large quantities? Yes, but what those foods are being fed has changed.

In the past, meat and poultry products were from animals that ate insects and/or plants that were available naturally in their environment. Insects and plants are high in omega-3 fats, so the animals that eat them are likewise high in omega-3's. Today though, most commercially raised meat, poultry, eggs, and even farm-raised fish, are fed primarily grain - which is high in omega-6 fats, not omega-3's, so the meat, eggs, and fish are also high in omega-6. This combined with our own tendency to eat a lot of grain-based foods has led to a dramatic shift in the ratio of fats in our diets.

This shift in the dietary fat ratio with very little omega-3's being consumed sets us up for a wide variety of health problems. Because omega-3's are essential to a number of biochemical processes, the lack of these important fats has led to a general increase in problems that include depression, inflammatory conditions (such as arthritis and allergies/asthma), and cardiovascular disease. There is even speculation that a lack of omega-3's may be at least partially involved in the development of neurodegenerative disorders and some types of cancer.

In any event, except for those very rare individuals who eat almost no grains AND who consume primarily free-range meats, wild game, and/or wild-caught fish, I strongly recommend taking a high-quality supplement at a dosage of 1000 mg of omega-3 fatty acids per day. Omega-3 supplements are usually made from fish oil, or may be from krill oil. In either case, if you are getting a good product from a reputable company that has independent lab certificaton of their supplements (as to purity and potency), you should be fine.

For strict vegans who do not wish to take fish oil supplements, flax seed oil can be substituted, also in a dosage of 1000 mg per day. Flax oil is not high in omega-3's but the fats in it can be converted to omega-3 in the body in most individuals. Some individuals are not able to efficiently convert flax oil to the needed omega-3's, so if you continue to have depression or inflammatory conditions in spite of taking flax oil, it may be worth considering fish oil, or perhaps use walnut oil (which is high in omega-3's). Another option is to try evening primrose or borage oil , as these contain fatty acids that don't require as much conversion in the body to produce omega-3 fats.

Dr. George Best is a holistic healthcare provider who has been practicing in San Antonio, Texas since 1992. For more information on a variety of health topics, go to his natural health blog.