Breaking down the confusion of Omega’s

The omega-3s EPA and DHA occur together in nature, but each plays a distinct role in maintaining health. In the same way, the beneficial omega-6 GLA supports unique aspects of optimal health. Both of these essential fatty acids (EFAs) are considered “essential fats” because they are required for optimal health and performance of key biological functions in our body but cannot be produced by the body. Both are essential fatty acids which means your body cannot make them, they must be obtained through your diet.

Omega-3s and Omega-6s perform different functions in the body, and must be present in the correct ratio to ensure optimal functioning. This balance is important as Omega-3s are anti-inflammatory, whereas Omega-6s can become pro-inflammatory.The current research recommends a ratio of Omega-6 to Omega-3 as 4:1 or less, however, todays modern diets show a ratio usually between 10:1 and 50:1.

Below I have listed the individual benefits of each essential fatty acid to help you feel a little bit more empowered when it comes to how you consume your omegas.

Omega-3 EPA

HEALTHY HEART, JOINTS, MOOD, AND IMMUNITY

• EPA forms signalling molecules in our body, which go on to form inflammation-resolving molecules such as resolvins and protectins. Resolvins and Protectins orchestrate the timely resolution of inflammation in our bodily systems.

• Maintains a healthy heart and circulatory system

• Supports joint comfort and mobility

• Promotes healthy immune function

• Supports positive mood and well-being

Omega-3 DHA

COGNITION, MEMORY AND EMOTIONAL WELL-BEING

• DHA is a vital structural component of our nervous system, cell membranes and the sleeves of fatty tissue that protect our nerve cells. Our brain DHA levels are 250-300 times higher than EPA levels, hence its importance in brain and nervous system health .

• Supports learning, mood and nervous system health

• Supports the brain, eyes, and immune system

• Essential for proper brain development in infants and children

• Recommended by physicians for pregnant and lactating women

Omega-6 GLA

HEALTHY SKIN, JOINTS, AND BODY-FAT METABOLISM

• Nourishes hair and skin

• Supports healthy joints

• Maintains optimal body-fat metabolism

• Supports a positive mood

A side note to remember about Omega-6 is that the primary Omega-6 fatty acids is Linoleic Acid (LA). This LA is converted to GLA (as shown above), which has the anti-inflammatory properties. But what can happen is it also can be converted to Arachidonic Acid, which can be responsible for producing systemic inflammation.

Considerations when buying Omega Supplements

We know that wild caught fish is the best natural source of Omega-3s, but for some people consuming fish is out of the equation. This is where fish oil supplements step in. However, there is a huge variance in the quality of fish oil supplements available. A must follow golden rule with fish oil supplements is to stay away from the bargain bin varieties and take only supplements recommended by your Qualified and Registered healthcare practitioner.

Consider the points below to make sure you are taking a high-quality fish oil supplement:

• EPA/DHA Concentration

  EPA and DHA are the fatty acids you need from your supplement, so check with your practitioner to make sure the supplements you are taking have a high concentration of these two fatty acids. Look for a concentration of 80% or higher.

• Oxidation

  Omega-3s are highly susceptible to damage, or oxidation, and an easy way to tell if your fish oil has become oxidised is its smell, it will smell fishy. A good quality fish oil supplement shouldn’t smell, or taste, strongly of fish. If it does, it has become spoiled and is now ineffective.

• Reflux

  A common complaint surrounding the use of fish oils is the experience of reflux after consumption of fish oil supplements. A premium fish oil supplements shouldn’t cause reflux.

Dietary Sources of Omega-3

Wild Caught Fish - and some other select kinds of seafood, are the best natural source of Omega-3. Fish such as mackerel, salmon or herring offer approximately 4,107mg, 4,023mg and 3,181mg of Omega-3s per serve. Sardines, anchovies and oysters are also good sources of Omega-3.

Flaxseeds - One tablespoon of seeds contains approximately 2,338mg of Omega- 3s, predominantly ALA. However, Flaxseeds are also very high in Omega-6 so they will not improve the all-important ratio of Omega-6 to Omega-3.

Chia Seeds - Chia seeds are no exception to the saying that great things often come in small packages, with 28g of chia seeds providing approximately 4,915mg of Omega-3. These do contain a small percentage of Omega-6.

Walnuts - About 7 walnuts (28g) provide around 2,542mg of Omega-3. Walnuts again are very high in Omega-6, so while they are a good source of Omega-3, they won’t help to improve the ratio of Omega-6 to Omega-3.

What about Omega-3 ALA?

Alpha-linolenic Acid (ALA) is an omega-3 fatty acids found in plants such as flaxseeds, walnuts. Our body must convert ALA to EPA or DHA before it can be used in an effective and functional way. This conversion process is insufficient in the human body, so while ALA is readily available, unfortunately only a small percentage of what we consume will be converted to EPA/DHA. The remaining unconverted ALA is used for cellular energy.

Fish oil, is it higher in EPA or DHA?

Most types of fish oil are higher in EPA than DHA, but Arctic cod liver oil has a higher DHA to EPA ratio. Arctic cod liver oil also provides naturally occurring vitamins A  and D3 in an ideal combination for immune, gut, bone, skin and vision support. A key aspect to keep in mind when consuming fish oils is to make sure they are made exclusively from 100% wild caught fish.

How to get the beneficial omega-6, GLA?

Very few foods contain naturally-occurring GLA although key sources include evening primrose oil, and borage seed oil.