Nutrition: Omega 3, 6 & 9 | Smarter Health & Fitness

Omega fatty acids are a type of unsaturated fat. Unsaturated fats help to lower levels of total cholesterol and LDL (see cholesterol) in the blood. Most foods contain both unsaturated and saturated fats.

Incidence of insulin resistance is lowered with diets higher in monounsaturated fats (especially oleic acid), while the opposite is true for diets high in polyunsaturated fats (especially large amounts of arachidonic acid) as well as saturated fats (such as arachidic acid).

Omega-3 and 9 thought to be anti-inflammatory, and omega 6 pro-inflammatory. Although both pro-inflammatory and anti-inflammatory types of fat are biologically necessary, fat dietary ratios should under 10-1 omega-6 to omega-3. However more recent studies have hinted that polyunsaturated fats are shown as protective against insuline resistance.

Omega-3

Omega-3 fatty acids refer to a group of three fats called ALA (found in plant oils), EPA, and DHA (both commonly found in marine oils).

Omega-3s are considered essential fatty acids, meaning that they cannot be synthesized by the human body. ALA is needed to be converted into EPA, and then converted into DHA, something mammals are inefficient at doing. The ability to do this is further impaired by aging. Men's bodies convert ALA to EPA & DHA with an efficiency below 5%. The omega-3 conversion efficiency is greater in women, but less well-studied.

EPA has potential health benefits of aiding mental disorders such as schizophrenia and depression.

DHA is a major structural component of the mammalian brain, and is in fact the most abundant omega-3 fatty acid in the brain. It has potential health benefits for treating ADHD, Alzheimer's, the decline of mental health, cancer, pregnancy and lactation.

Other Potential Benefits

Some evidence suggests that people with certain circulatory problems, such as varicose veins, may benefit from the consumption of EPA and DHA, which may stimulate blood circulation, increase the breakdown of fibrin, a compound involved in clot and scar formation, and, in addition, may reduce blood pressure. Evidently, omega-3 fatty acids reduce blood triglyceride levels, and regular intake may reduce the risk of secondary and primary heart attack. ALA does not have the same cardiovascular health benefits of EPA and DHA.

There is evidence that rheumatoid arthritis sufferers taking long-chain omega-3 fatty acids from sources such as fish have reduced pain compared to those receiving standard NSAIDs (Non-steroidal anti-inflammatory drugs).

Although not supported by current scientific evidence as a primary treatment for ADHD, autism spectrum disorders, and other developmental differences, omega-3 fatty acids have gained popularity for children with these conditions with fish oils appearing to reduce ADHD-related symptoms in some children.

There is not enough scientific evidence to support the effectiveness of omega-3 fatty acids for autism spectrum disorders.

Fish oil has only a small benefit on the risk of early birth.

In addition, DHA is vital for the grey matter structure of the human brain, as well as retinal stimulation and neurotransmission.

Though there is some evidence that omega-3 fatty acids are related to a variety of mental disorders, they may tentatively be useful as an add-on for the treatment of depression associated with bipolar disorder and there is preliminary evidence that EPA supplementation is helpful in cases of depression. There is, however, a significant difficulty in interpreting the literature due to participant recall and systematic differences in diets.

Epidemiological studies suggest that consumption of omega-3 fatty acids can reduce the risk of dementia, but evidence of using them as a treatment for dementia patients is inconclusive. However, clinical evidence suggests benefits of treatment specifically in patients who show signs of cognitive decline but who are not sufficiently impaired to meet criteria for dementia.

A growing body of literature suggests that higher intakes of ALA, EPA and DHA may also protect against coronary disease.

Potential Adverse Affects

According to the United States Food and Drug Administration Center for Food Safety and Applied Nutrition, Office of Nutritional Products, Labeling, and Dietary Supplements noted in 2007 that known or suspected risks of EPA and DHA consumed in excess of 3 grams per day may include the possibility of:

Increased incidence of bleeding;
Haemorrhagic stroke;
Oxidation of omega-3 fatty acids, forming biologically active oxidation products;
Increased levels of low-density lipoproteins (LDL) or apoproteins associated with LDL cholesterol among diabetics and hyperlipidemics;
Reduced glycemic control among diabetics.

Note this is only if you consume the high levels of EPA and DHA explained above (above 3g per day).

Sources

Omega 3 fatty acids are formed in the chloroplasts of green leaves and algae. Thus animals that are grass fed contain higher levels of EPA and DHA. Fish are much more efficient than mammals at converting the ALA to the EPA and DHA omega-3 fatty acids, with their source being seaweeds and algae.

Therefore, the most widely available dietary source of EPA and DHA is cold water oily fish, such as salmon, herring, mackerel, anchovies, and sardines. Flaxseed (or linseed) (Linum usitatissimum) and its oil are perhaps the most widely available botanical source of the omega-3 fatty acid ALA.

Below is a table of the top omega-3 sources:

Smarter Health and Fitness Omega-3 Analysis
Source	Omega-3 (g per 85g serving)
Herring, sardines	1.3–2
Salmon	1.1–1.9
Mackerel: Spanish/Atlantic/Pacific	1.1–1.7
Swordfish	0.97
Greenshell/lipped mussels	0.95
Tilefish	0.9
Halibut	0.60–1.12
Flounder	0.48
Pollock	0.45
Hoki (blue grenadier)	0.41
Gemfish	0.4
King Mackerel	0.36
Blue Eye Cod	0.31
Sydney Rock Oysters	0.3
Red Snapper	0.29
Tuna, canned	0.23
Grouper	0.23
Catfish	0.22-0.3
Snapper	0.22
Tuna	0.21–1.1
Tuna(canned, light)	0.17-0.24
Cod	0.15-0.24
Mahi Mahi	0.13
Eggs, large-regular	0.109
Barramundi, saltwater	0.1
Giant Tiger Prawn	0.1
Strawberry,Kiwifruit	0.1-0.2
Broccoli	0.1-0.2
Lean Red Meat	0.031
Turkey	0.03
Orange Roughy	0.028
Cereals, rice, pasta, fruit, milk (regular), bread (regular), vegetables	0

Omega-6

One such omega-6 fatty acid is Linoleic Acid, and it is an essential fatty acid.

Some medical research suggests that excessive levels of certain omega−6 fatty acids relative to certain omega-3 fatty acids may increase the probability of a number of diseases.

Modern Western diets typically have ratios of omega−6 to omega−3 in excess of 10 to 1, some as high as 30 to 1; the average ratio of omega-6 to omega-3 in the Western diet is around 15 to 1. Humans are thought to have evolved with a diet of a 1-to-1 ratio of omega-6 to omega-3 and the optimal ratio is thought to be 4 to 1 or lower, and it is even better if there is more omega−3 than omega−6 (especially healthy ratio of omega−6 to omega−3 is from 1:1 to 1:4). A ratio of 2–3/1 omega 6 to omega 3 helped reduce inflammation in patients with rheumatoid arthritis, while a ratio of 5/1 had a beneficial effect on patients with asthma but a 10/1 ratio had a negative effect.

Excess omega−6 fats interfere with the health benefits of omega−3 fats, in part because they compete for the same rate-limiting enzymes.

Excessive omega-6:omega-3 ratios are associated with arthritis, inflammation, and cancer.

Many of the medications used to treat and manage these conditions work by blocking the effects of the potent omega−6 fat, arachidonic acid.

A high consumption of omega-6 polyunsaturated fatty acids, which are found in most types of vegetable oil, may increase the likelihood that postmenopausal women will develop breast cancer. Similar effect was observed on prostate cancer, but the study was performed on mice.

Dietary sources of omega−6 fatty acids include:

Omega-9

Omega-9 fatty acids are monounsaturated and have potential health benefits that include heart health, cholesterol and blood sugar control.

Some omega−9 fatty acids are common components of animal fat and vegetable oil. Two omega−9 fatty acids important in industry are:

Oleic acid, which is a main component of olive oil, macadamia oil and other monounsaturated fats;

Erucic acid, which is found in rapeseed, wallflower seed, and mustard seed.

Unlike omega-3 fatty acids and omega-6 fatty acid, omega−9 fatty acids are not classed as essential fatty acids. This is both because they can be created by the human body from unsaturated fat, and are therefore not essential in the diet, and because they do not participate in the reactions that form the eicosanoids.

Conclusion

All omega fatty acids have potential benefits, but research is not sufficient at the moment to be able to provide definites on the matter. It is important to remember that you should keep omega-6:omega-3 ratios low and make sure to provide enough of both within your diet.

It is also important to remember that humans are very inefficient in translating ALA into EPA and then DHA, and so it is best to find ways to consume EPA and DHA instead of ALA if possible.

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Omega 3, 6 & 9