Thumbs Up on Omega-3!
Kenneth Cooper, M.D., M.P.H.

The news just seems to get better and better when it comes to the benefits of fish, in particular the omega-3 fatty acids (LNA, alpha-linolenic acid) that we find in many types of fish and fish oil supplements (fish oil is not to be confused with cod-liver oil, which contains a much lower concentration of omega-3 fatty acids).

Last month in the journal Circulation, the American Heart Association (AHA) pointed out that omega-3 fatty acids lower the risk of cardiovascular disease (CVD) in the following ways:

Decrease risk of sudden death and arrhythmia
Decrease thrombosis (blood clot)
Decrease triglyceride levels
Decrease growth of atherosclerotic plaque
Improve arterial health
Lower blood pressure

Other studies have also indicated that fish eaters lower their risk of stroke (Journal of the American Medical Association, January, 2001). Eating fish may also protect against certain types of cancer, including oral, throat, colon, gastrointestinal, ovary, and pancreas, but not against gallbladder, prostate, kidney, lymphoma, liver, bladder, and thyroid.

Since 2002 the AHA has recommended that healthy adults eat at least two servings of fish per week, particularly fish such as mackerel, lake trout, herring, sardines, albacore tuna, and salmon. These fish contain two omega-3 fatty acids known as EPA and DHA.

Essential
Omega-3 and omega-6 fatty acids are known as “essential” fatty acids, meaning that our bodies cannot produce them, they must be consumed. The typical American diet contains plenty of omega-6 but is lacking in omega-3 since most of us do not consume fish on a regular basis. Due to lower fish consumption and processed foods, it is estimated we now consume one-sixth the amount of omega-3 that our ancestors did in the 1800s. That is a significant problem since omega-3 fatty acids are needed by every cell in the body. They are part of a bi-lipid layer that surrounds each cell. Omega-3s allow nutrients to enter the cell more efficiently and waste products to exit. This explains why omega-3s are positively associated with more than just CVD.

Additional Benefits
Numerous studies suggest that omega-3 fatty-acid supplements can fight inflammation and help with the pain and stiffness of rheumatoid arthritis. They have also been shown in some studies to positively impact other diseases such as Crohn’s disease, ulcerative colitis, psoriasis, lupus, multiple sclerosis and migraine headaches (Journal of the American College of Nutrition, December 21, 2002).

Cross-national studies have also linked low fish oil consumption to high rates of depression, bipolar disorder, postpartum depression and suicidal tendencies (Newsweek, April 23, 2001). This seems to make sense since the brain is 60 percent fat and needs omega-3s to function properly.

A Panacea?
With so many purported benefits it seems as if fish oil is a cure-all. I would not go that far but since our average diets are so lacking in essential nutrients, I certainly encourage the regular consumption of fish and/or fish oil supplements (along with nuts and seeds that also contain essential fatty acids although not as potent as EPA and DHA). Always remember it is impossible to supplement a bad diet. For proper health you must start with a balanced diet that is low in saturated fat and brimming with hearty servings of fruits and vegetables (remember our motto: five is fine but nine is divine!)

My Recommendations
Because of the data discussed above, and because I wanted to have a fish oil product I could recommend with confidence, we offer Cooper Complete Advanced Omega 3 last month. This supplement comes in the Free Form, rather than the triglyceride form, which greatly increases the amount of EPA/DHA absorption. It also comes in a 60 percent concentration, compared to the more common 30 percent, which means you do not need to take as many capsules in order to get the recommended dose.

I encourage my patients to consume at least one gram of fish oil per day. People with elevated triglycerides may need 2 to 4 grams of EPA and DHA per day. If you have existing heart disease you should consult your physician before consuming fish oil supplements. Also, anyone taking more than 3 grams of omega-3 fatty acids from supplements should do so only under a physician’s care. The FDA has noted that high intakes could cause excessive bleeding in some people.

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