Omega Fatty Acids

Hello,

I was asked last week to describe what an EFA (essential fatty acid) was and thought it might be wise to post some general information about them and the Omega 3-6-9 supplements that are all around us.  These tablets have been on the rise over the last decade or so and have been linked to many health benefits, mainly the cardiovascular perks. (please see below for information that may dispute such)  So let's begin with the basics shall we?

The Omega fatty acids are actually known as essential fatty acids (actually only 3 and 6 are essential) meaning that they are vital for the body to function, but cannot be synthesized on their own, thus we must ingest them from food sources.  You workout buffs have no doubtedly heard of the essential amino acids in all of your protein powders, well those types of amino acids cannot be produced in our bodies either.

Omega Fatty Acid Supplements.

Omega-3 or Alpha Linolenic Acid, is a polyunsaturated fat meaning it's structure contains more than one double bond chain of carbon atoms.  Omega-3's are necessary for proper developmental growth and brain function (1) Many studies have suggested that Omega-3's have the ability to reduce heart disease, which is why they have become such a hot commodity as of late.  Natural occurring sources of Omega 3's are widely found in fish, which is why most supplemental are labeled Fish Oil.  Fish oil usually contains DHA (Docosahexaenoic Acid) and EPA (Eicosapentaenoic Acid), two EFA's that are widely known for their heart healthy benefits(2).  Omega-3's are also found in various nuts and seeds, flax being the most popular.

Fish is an excellent source of Omega-3's.

Omega-6, or Linoleic Acid, is also a polyunsaturated fat and like Omega-3, is essential for proper growth and brain function(3). Omega-6's have suggested to be useful for aiding in the following ailments: Arthritis, Allergies, and ADHD and perhaps others (3). The most common source used for supplements comes from the Evening Primrose flower, but the most common sources food wise are found in many seeds and nuts such as: pistachios, almonds, flax seeds, sesame seeds, pumpkin seeds, but are also in their respected oil forms (peanut, flax, sesame).

Almonds

Flax Seeds

Omega-9 is not an essential fatty acid (nor is Omega-7 for that matter). Unlike it's fellow fatty acids, Omega-9 is a monounsaturated fat and can be created in our bodies without consuming outside sources.  There have been studies to show that like the others, Omega-9's can help reduce heart disease and perhaps even controlling blood sugars(4).  We get plenty of Omega-9's from oils, particularly olive oil.

Recently, there have been a few studies released that negate the notion that the Omega fatty acids are responsible for decreasing heart disease. The Journal Of the American Medical Association and The New England Journal of Medicine, both show that the average test period of 5.5 years had very little to no noticeable positive effects of reducing cardiovascular disease. (Additional JAMA study)

Always research any supplement you intend to start using before doing so. 

So what do we make of all this information?  There appears to be studies that suggest we should be getting these Omega fatty acids and others that say otherwise. I recommend you do a little research into the pros and cons of them and discuss it with your doctor before you make any final decisions.  The supplement world is aimed at convincing you that without a certain product you could be at risk for some ailment, but how would you know if you don't know what the ailment is?  Maybe with your diet, you already get the recommended amount of a supplement and do not need them, or maybe a little extra could help you reach a target goal.  Knowledge is power and it shocks me the amount of people that will aimlessly pop a bunch of pills without reading about their side effects, let alone just general information about a product.  Below I have listed a couple of articles on Omega fatty acids, along with the others above this should be a good start.  In addition if you should have a question or a want for any information about a particular product feel free to leave a comment and I will try to get an adequate source for information.

Thanks for Reading!

Omega-6 Pubmed
Cleveland Clinic Journal of Medicine on Omega-3s


"Insanity: Doing the same thing over and over again and expecting different results"- Albert Einstein



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References
1. University of Maryland Medical Center (n.d.) Omega-3 Fatty Acids. http://www.umm.edu/altmed/articles/omega-3-000316.htm. Retrieved February 6, 2013

2. The Mayo Clinic. (n.d) Omega-3 Fatty Acis, Fish Oil, Alpha-Linolenic Acid.  http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil.  Retrieved February 7, 2013

3.University of Maryland Medical Center (n.d.) Omega-6 Fatty Acids. http://www.umm.edu/altmed/articles/omega-6-000317.htm. Retrieved February 6, 2013

4. Sabrina Candelaria. May 19, 2009. Omega 3-6-6: What dose it all add up to? http://wellness.med.miami.edu/documents/Omega%203.6.9.pdf. Retrieved February 7, 2013


*I am not a doctor or a licensed physician.  I am in no way diagnosing anything and recommend that you speak to your physician before making any medical decisions.

*I am not a registered nutritionist or dietitian. The information presented is for education purposes only.