Healthy Living – Take Your Omega-3s!

Omega-3s, also known as fish oil may very well be one of the most important nutrients that…most people never take. Omega-3s are a combination of docosahexaneoic acid (DHA), and eicosapentaenoic acid (EHA), and are found in fish and marine algae (where the fish get them from). There is a third type of omega-3s found in plants, seeds and nuts - alpha-linolenic acid (ALA). Recent research has shown that the greatest benefits come from the combination of DHA and EPA. Studies have shown that these two acids may reduce your risk of heart disease and stroke, as well as possibly help prevent arthritis, asthma, Alzheimer’s disease, attention deficit / hyperactivity disorder, and autoimmune disorders.

Artemis P. Simopolus, M.D, a physician and the president of the Center for Genetics, Nutrition and Health in Washington D.C. feels that “They’re part of your body’s basic nutrition – they’re involved in the metabolism of each individual cell”. One example of how omega-3s can make a difference is in the case of Randall McCoy. Last year, after the underground coal mine explosion in Sago, West Virginia, Randall was the only survivor. His 12 oxygen-starved colleagues had died, and he was suffering from acute carbon monoxide poisoning. He was in a coma and in deep shock. One of his lungs had collapsed, his liver and kidneys had shut down. It was believed that he would be severely brain damaged if he ever came out of his coma. The carbon monoxide had stripped the protective myelin sheath from most of the neurons in his brain. While going through oxygen treatment in his hospital’s hyperbaric chamber, his doctor ordered that he also be given a daily dose of 15,000 milligrams of DHA and EPA. After several weeks, he emerged from his coma. And, he’s recovered most of his memory, is gradually regaining his ability to walk / talk / see.

Yes, this story sounds miraculous. And, no, fish oil is not a miracle cure. Yet, the omega-3s helped rebuild the damaged gray and white matter in his brain. But, why does fish oil have this impact on us this way?

One theory comes from the director of London’s Institute of Brain Chemistry and Human Nutrition. Michael Crawford, PhD’s theory is that while many mammals evolved as meat-eaters, only humans developed our “megabrains”. Paleontologists have found evidence that early man lived on the coastlines of southern Africa. And, since it’s far easier to catch fish & collect shellfish than it is to hunt down four-legged prey, which fed early human’s brains with DHA.

But, how can you get omega-3’s into your diet? Simple – fish oil supplements! You can choose either fish oil capsules or liquid. They’re equally effective at getting omega-3s into your system, so it’s really a matter of choice. Here’s a couple of things to think about when finding fish oil supplements:

1. ConsumerLab.com tested 41 fish oil supplements, and none were found to contain unsafe levels of mercury, PCB’s or dioxins. (And this is another reason why you should take supplements – as you can’t guarantee that if you ate the quantity of fish you’ll need to get the right level of omega-3s in your diet, that your fish is free of these poisons). To be sure you’re getting “clean” fish oil capsules, look for them to have been “molecularly distilled”.
   
   
2. Dosage – Take a look at the label, and make sure the combination of DHA and EHA totals at least 500 milligrams. You want a 3:2 split as well of EPA to DHA – so you’re looking for at least 300 milligrams of EPA and 200 milligrams of DHA.
   
   
3. Antioxidants – Your body can quickly oxidize omega-3s – so take Vitamin E at the same time to keep this from happening.
   
   
4. Fish Burp – Yes…as your stomach dissolves the fish oil capsule, you can get “fish burp”. You can avoid this by either buying entric coated capsules – or, keep them in the freezer! This way, the fish oil will be released into your small intestine, rather than your stomach, and you’ll avoid the dreaded “fish burp”!