We are all generally taught that fats are bad for us and should be limited in our diet to ensure a healthy lifestyle. However, there are a group of good fats – Essential Fatty Acids (EFA’s) – that have a variety of health benefits. These include increasing your energy levels, boosting your immune system, to helping improve concentration and even helping to prevent and resolve a variety of diseases, including Alzheimer’s, heart disease, certain cancers, diabetes, arthritis, allergies and even depression.

What are Essential Fatty Acids & Why are they Important?

EFA’S need to be ingested by us humans as our bodies need them for general good health but we are unable to produce them naturally. The two EFA’s that are important to us are Omega-3 and the Omega-6.

Omega-3, is primarily found in cold-water fish and Omega 6 is found in grains, most plant-based oils, poultry and eggs. As we cannot produce these fats naturally, they need to be consumed in our diet and unfortunately most people do not consume enough through diet alone and therefore turn to supplements.

There are a variety of supplements that contain Omega-3 fatty acids but Omega 3 Fish Oil supplements generally contain the highest concentrations of EPA and DHA and is therefore the most popular choice for many.

What are the benefits of Omega-3 fish oil supplementation?

There is ever increasing wide range of benefits of Omega-3 fish oil. In addition to improved skin health, brain function and reduced inflammation, some of the main benefits include: -

• Improved heart health. Heart disease is one of the main causes of death globally and many studies have shown that people that have diet rich in Omega-3 Essential Fatty Acids have a lower risk of heart disease. EFA’s have been shown to play a part in reducing high cholesterol levels, reducing blood pressure, stabilizing an irregular heart beat and reducing the "stickiness" of blood cells called platelets, which can lead to such complications as blood clots and stroke.

• Improvement in rheumatoid arthritis, Raynaud's disease, psoriasis and other inflammatory and autoimmune diseases. EPA and DHA in Omega-3 are converted by the body into the natural anti-inflammatory substances called prostaglandins and leukotrienes - compounds which help to decrease inflammation and pain. Multiple studies have confirmed their powerful anti-inflammatory effects in conditions such as Arthritis and Irritable Bowel Syndrome (IBS).

• Improve depression and symptoms of other mental health problems. As your brain is almost 60% fat, it needs to receive the right quantity and quality of fats in order to function properly. Omega-3 is essential in keeping the brains cells communicating with one another and, when this fails to happen as it should, poor memory, lack of focus and low mood swings may result. Numerous studies have proven that taking Omega-3 Fish Oil can not only relieve depression and the blues, but prevent brain degeneration and possibly even reverse Alzheimer’s disease.

 As you can see, there are numerous benefits of using Omega-3 Fish oil supplements. They are not only essential to good health, but are arguably one of the most powerful and simplest ways of preventing and treating many of today’s chronic degenerative diseases.

HEALTH TIP
Healthy adults without any history of heart disease should eat fish at least twice a week.

Supporting Research
Whether you are currently taking a fish oil supplement to increase your intake of heart-healthy omega-3 fats, or you’re thinking of taking a fish oil supplement, it’s important to know what to take before you swallow. Here’s a quick primer on how to spot a high quality fish oil supplement, how much to take, and what alternatives (if any) boast the same cardiovascular benefits. While there are multiple benefits for cardiovascular health associated with sufficient omega-3 fat intake, there is strong evidence that taking the recommended dose of omega-3 fatty acids may lower triglyceride levels.
When choosing a fish oil supplement, capsules are your best bet and they should be refrigerated for freshness. Be sure to choose a supplement made by a reputable company. Next, look for a product that contains ecosapentaenoic acid (EPA) and docosahexanoic acid (DHA).
• Healthy adults without any history of heart disease should eat fish at least twice a week (this provides 0.4-0.5g (400-500mg) EPA and DHA per day, or 1-2 fish oil capsules).
• Adults with coronary heart disease (narrowing arteries from atherosclerotic plaque build-up) should take 0.5g (500mg) each of EPA and DHA (1g total) daily to slow the progression of the disease (~4oz fatty fish every day, or 3-4 fish oil capsules).
• Adults with elevated triglycerides or high cholesterol need 2-4g (2,000-4,000mg) EPA and DHA for benefits seen in research (5-7 fish oil capsules twice daily).
Using fish oil with some medications or conditions can increase your risk of bleeding and stroke. Talk to your physician before taking any supplement.
If you’re a vegetarian, you can get omega-3s from plant-based alpha-linolenic acid (ALA), a precursor for EPA and DHA. 5g (5,000 mg) of ALA – the amount found in 1 tbsp flaxseed oil, 3tbsp of ground flaxseeds, or 2 oz walnuts – will be converted to 0.3-0.5g (300-500 mg )EPA and DHA in your body. You can also take an algae-derived EPA/DHA supplement using the same dosing guidelines as above for fish

Ref: Kris-Etherton et al. Fish consumption, fish oil, omega-3 fatty acids, and cardiovascular disease. Circulation. 2002;106:2747-1757.