Omega-3 Fatty Acid Supplementation
An Important Dietary Supplement for Both Athletes and Non-Athletes
May 25, 2008
Two Forms of Essential Fatty Acids
Despite all the hype about the detrimental effects of too much fat in the diet, there are two types of fat that are “essential” to humans. These two types of fat molecules are vital to structural integrity of our cells, but can only be obtained through our diet. The body is capable of synthesizing many of it own molecular building blocks, but it is incapable of producing Omega-3 and Omega-6 fatty acids. Omega-6 fatty acids are abundant in the average diet, but Omega-3 fatty acids are far less available. Omega-6 fatty acids are found in grains, as well as in animal products that are raised by feeding grains. This includes most beef, pork and chicken found in the grocery store. Omega-3 fatty acids are found in fatty fish that feed on algae, and on grass fed land animals.
Striking a Balance Between Omega-3 and Omega-6 Fatty Acids
Omega-3 fatty acids and omega-6 fatty acids have differing physiologic functions. Omega-3s are involved in the body’s production of anti-inflammatory hormones, while omega-6s are involved in the production of inflammatory hormones. Ideally, the diet should include omega-3 fatty acids and omega-6 fatty acids in a 1:2 or 1:1 ratio. The average diet, due to the large amount of omega-6-containing grains and meats, is more on the order of 1:20. This imbalance can be corrected by cutting down the omega-6 containing foods, and supplementing omega-3 fatty acids.
Sources of Omega-3 Dietary Supplementation
Flax – Flax is a vegetable source of omega-3 fatty acids. Flax supplements come in the form of flax seeds, or flax oil. Ground flax seeds can be added to yogurt or salads. Flax oil can be used in salads, or in blended drinks, such as smoothies. Flax oil is perishable, and should be refrigerated after opening.
Fish Oil – Fish oil, of course, can be ingested as fresh fish. Species highest in omega-3s include salmon, herring, mackerel and sardines. Fish consumption is recommended two to three times per week to insure adequate omega-3 intake. However, it is difficult for many people to eat enough of the proper types of fish. Additionally, some concerns exist regarding ingesting heavy metals such as mercury in a diet containing large amounts of fish. Supplemental fish oil capsules are readily available to allow for adequate omega-3 consumption, while avoiding heavy metal consumption.
How to Supplement Omega-3 Fatty Acids
In order to achieve the idea 1:1 omega-3 to omega-6 fatty acid ratio, omega-3 supplementation is advised. Adequate supplementation of omega-3 usually consists of a daily tablespoon of flaxseed oil, or 3 to 5 fish oil capsules. These sources can be alternated, in order to insure optimum supplementation.
For further information:
Dr. Gundry’s Diet Evolution, by Dr. Steven R. Gundry (Crown Publishers, New York, 2008).
Please consult a physician before making any dietary changes.
