Many Americans diets are lacking in
healthy fats, and this includes the animal-based omega-3 fats eicosapentaenoic
acid (EPA) and docosahexaenoic acid (DHA). Although omega-3s are most well
known for their role in heart health, they're important for so much more.
Your brain, bones, mental health and
even your risk of cancer are all impacted by these beneficial fats. In the
U.S., Americans spend about $1.2 billion on omega-3 fat supplements every
year, although few are aware of what dose, and what sources, are best. I
firmly believe that getting the correct macronutrients, especially fat is, one
of the the most important choices you can make in your diet. You need to have
the absolute highest quality fats to build your cell membranes and optimize
your mitochondrial function.
How Much
Omega-3 Is Right for You?
There is no one answer to this
question, as how much omega-3s you need depends on your body size, age, health
status, the type of omega-3 and more. There is no set recommended standard dose
of omega-3 fats, but some health organizations recommend a daily dose of 250 to
500 milligrams (mg) of EPA and DHA for healthy adults. Keep in mind this
applies to EPA and DHA, not to ALA (alpha-linolenic acid, a type of plant-based
omega-3 found in flaxseeds, chia seeds and hemp).
While your body can convert ALA into
EPA and DHA, it does so at a very low ratio, and only when sufficient enzymes
(that many people are deficient in) are present. This means you'd need to
consume far more ALA to reach optimal omega-3 levels (and even then may not
reach therapeutic levels).
If you're pregnant or breastfeeding,
your body will likely require additional omega-3 fats. The American Dietetic
Association and Dietitians of Canada recommend pregnant and lactating women
(along with all adults) consume at least 500 mg of omega-3s, including EPA and DHA, daily. The European Commission
recommends pregnant and lactating women consume a minimum of 200 mg of DHA, in
particular, per day. Your diet also dictates how
much omega-3 you need, especially if you consume a lot of omega-6 fats.
Most people are consuming far too many omega-6 fats compared to omega-3 fats. The
ideal ratio of omega-3 to omega-6 fats is 1:1, but the typical Western diet may
be between 1:20 and 1:50. Even the National Institutes of Health (NIH) Office
of Dietary Supplements states:
"Most American diets
provide more than 10 times as much omega-6 than omega-3 fatty acids. There is
general agreement that individuals should consume more omega-3 and less omega-6
fatty acids to promote good health."
To add insult to injury these
additional omega-6 are nearly all industrially processed oils and many of them
are heated converted a significant percentage of these fats into trans fats, or
even worse cyclic aldehydes.
Certain health conditions also
indicate an increased need for omega-3 fats. For instance:4
·
Heart
health: The American Heart Association
recommends people with coronary heart disease consume 1,000 mg of EPA and DHA
daily while those with high triglycerides may need 2,000 to 3,000 mg per day.
Research also shows people who took
850 mg of EPA and DHA daily for 3.5 years had a 25 percent lower risk of heart
attack and a 45 percent lower risk of sudden death.
·
Depression: Higher doses of omega-3, from 200 mg to 2,500 mg
daily, may help reduce symptoms of depression and anxiety.
·
Memory: In one study, elderly volunteers suffering from memory
deficits saw significant improvement after taking 900 mg of DHA per day for 24
weeks, compared with controls.
Another study found significant
improvement in verbal fluency scores after taking 800 mg of DHA per day for
four months compared with placebo.
·
Pain
and stiffness: Researchers found that 300 mg
of krill oil per day significantly reduced inflammation, pain, stiffness and
functional impairment after just 7 days, and even more profoundly after 14
days.
In Health,
Dr. Brad Niewierowski
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