Omega-3s for Overall Health

It has become widely accepted in the past few years that omega-3 fatty acids are critical to good health. Most people in modern society, however, are not consuming nearly enough omega-3 fats to promote and maintain the variety of essential health functions that omega 3 fats are required for.

Further, what many people are not aware of is that for optimal wellness there needs to be a balance of omega 6 fats to omega-3 fats. Because omega-6 fats are far more abundant in our modern diet than omega-3 fats are, most people have a skewed ratio of omega fatty acids in their body. This imbalance is believed to be contributing to various factors that can lead to chronic diseases.

Omega Fatty Acids in Our Diet

Omega-3 and omega-6 essential fatty acids must be obtained from our diet, as we cannot make them on our own. Omega-6 fatty acids are found in many oils, meats, and processed foods are more common than omega-3 fatty acids.  Sources of omega-3’s are primarily found in plants, nuts, and fish oils, such as salmon, tuna, anchovies, mackerel, and sardines.  Unless you eat 3 to 4 ounces of cold water fish at least two times per week, you may not be getting enough omega-3’s in your diet in comparison to omega-6 fatty acids.

Symptoms of omega-3 fatty acids deficiency can include:¹

• Fatigue
• Poor memory
• Dry skin
• Heart problems
• Mood swings
• Depression
• Poor circulation

According to the University of Maryland, “lack of omega-6 fatty acids, is extremely rare in diets of those living in certain Western countries, particularly the United States … In fact, North American … diets tend to have too much omega-6, particularly in relation to omega-3 fatty acids.”¹

This imbalance contributes to long-term diseases, such as:¹

• Heart disease
• Cancer
• Asthma
• Arthritis
• Depression

Balancing Omega-3 and Omega-6 Fatty Acids

It is beneficial to maintain an appropriate balance between omega-3 and omega-6 fatty acids, as these two substances work together to promote health.  Most medical experts consider an optimal omega-6/omega-3 ratio to be 2:1 or even 1:1. Americans commonly range from the 10:1 to the 50:1 ratio. This unbalanced ratio can have critical health consequences.

Omega-3s are an essential part of the structure of every cell in the body as an integral component of the cell membrane. This cell integrity enables each cell to accomplish its function.²

A balanced ratio of essential fatty acids are critically essential in the following key areas:

• Supports brain cell function and development
• Provides cardiovascular support
• Supports eye and retina health
• Promotes healthy mental function
• Supports the immune system

Omega-3 Fatty Acids Benefits

There are two critical omega-3 fatty acids, EPA and DHA, that the body needs. EPA and DHA are the building blocks for hormones that control immune function, blood clotting, and cell growth.

Omega-3 fatty acids are essential for the following:

• Blood pressure and cholesterol. According to a number of studies, omega-3 fatty acids from fish oil can lower blood pressure. Fish oil can also cut triglyceride levels by 20% to 50%.

• Cardiovascular health. Omega-3 fatty acids appear to lower the overall risk of death from heart disease. Fish oil may reduce arrhythmias, and people who take omega-3 supplements after a heart attack cut their risk of having another heart attack. Eating fish once or twice a week seems to significantly lower the risk of stroke.

• Inflammation. Omega-3’s reduce inflammation throughout the body, including blood vessels and joints.

• Rheumatoid arthritis. A number of studies have found that omega-3 fatty acids can reduce stiffness and joint pain. Omega-3s also seem to boost the effectiveness of anti-inflammatory drugs.

• Depression. Researchers have found that cultures that eat foods with high levels of omega-3s have lower levels of depression. Fish oil also seems to boost the effects of antidepressants. Fish oil may help reduce the depressive symptoms of bipolar disorder.

• Prenatal health. Studies show that EPA and DHA supplementation during pregnancy boost the health of pregnant women and the development of their children. DHA appears to be important for visual and neurological development in infants.

• Osteoporosis. Studies suggest that foods or supplements with omega-3s can improve bone density.

• Asthma. Some evidence suggests that fish oil might improve lung function and reduce the amount of medication a person needs.

• ADHD. A few studies have found that fish oil can reduce the symptoms of ADHD in school-age children and improve their cognitive function.

• Alzheimer’s disease and dementia. The evidence is preliminary, but some research suggests that omega-3s may help protect against Alzheimer’s disease and dementia. However, more research needs to be done.

• Other conditions. Although the quality of the evidence varies, there’s research showing that omega-3s might have a role in treating or reducing the risk of many other conditions. These conditions include painful periods, diabetic kidney damage, obesity, skin conditions, some cancers, Crohn’s disease, and lupus.

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