Omega -3
Omega-3s are nutrients you get from food (or supplements) that help build and maintain a healthy body. They’re key to the structure of every cell wall you have. They’re also an energy source and help keep your heart, lungs, blood vessels, and immune system working the way they should.
general info
The human body can make most of the types of fats it needs from other fats or raw materials. That isn’t the case for omega-3 fatty acids (also called omega-3 fats and n-3 fats). These are essential fats—the body can’t make them from scratch but must get them from food. Foods high in Omega-3 include fish, vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables.
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The strongest evidence for a beneficial effect of omega-3 fats has to do with heart disease. These fats appear to help the heart beat at a steady clip and not veer into a dangerous or potentially fatal erratic rhythm. Such arrhythmias cause most of the 500,000-plus cardiac deaths that occur each year in the United States. Omega-3 fats also lower blood pressure and heart rate, improve blood vessel function, and, at higher doses, lower triglycerides and may ease inflammation, which plays a role in the development of atherosclerosis.
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Getting omega -3 from whole foods (such as fatty fish two times per week), is the best way to ensure robust omega-3 intake. However, if you don’t eat a lot of fatty fish, then you may want to consider taking an omega-3 supplement. For people deficient in omega-3, this is a cheap and highly effective way to improve health.
omega -6
The modern diet contains plenty of Omega-6 fats, and even people on vegetarian and vegan diets can easily get more than enough. so for most it''s just not worth supplementing and could even potentially cause you problems if you take too much and should probably only consider adding more Omega -3 into your diet (unless a Doctor or Nutritionist has told you otherwise.) You see unlike Omega-6, Omega-3 fats have an anti-inflammatory response and help counteract the effects of cellular inflammation and defend against diseases.
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'The majority of omega -6 fats ingested are often from bad foods which are highly processed and oxidised (rancid) corn and soybean oils used in commercial frying (such as french fries), salad dressings, mayonnaise, crackers, and baked goods. Many of these foods also contain refines sugars and flours.'
omega -9
They aren't technically essential as the body can produce Omega-9s, but consuming foods rich in this fatty acid has a range of health benefits. Research has shown this monounsaturated fatty acid helps reduce the risk of cardiovascular diseases and strokes, as they help eliminate plaque build up in the arteries.
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Omega-9 is easily found in many food sources such as olive oil, sunflower oil, avocado and soy. So, if Omega-9 is made by the body and is common in food, what's the point of taking a supplement? 'Usually, Omega-9 in a supplement is nothing more than a marketing gimmick.'
warnings
Long-chain fatty acids found in vegetable oils (omega -6 fatty acids) oxidise quickly and can become rancid so manufacturers tend to refine their vegetable oils which some believe could have a negative effect on health.
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Not all brands and Omega supplements are the same so it's important to remember to choose a reputable supplier, third party testing has shown that 'you don't always get what your promised on the tin.' We have found that liquid forms of omega is usually superior to capsules.
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Bleeding:
'Taking 1 to 9 grams in supplement from may be helpful, but any dose over 3 grams a day should be taken under your doctor's supervision, as too much fish oil can lead to bleeding disorders.' - The Green Pharmacy Guide To Healing Foods, James A. Duke, PHD.
uses
Mental Health:
Low omega-3 levels have been reported in people with psychiatric disorders. Studies suggest that omega-3 supplements can reduce the frequency of mood swings and relapses in people with both schizophrenia and bipolar disorder.
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Depression & Anxiety:
Depression is one of the most common mental disorders in the world. Symptoms include sadness, lethargy and a general loss of interest in life. Interestingly, studies indicate that people who consume omega-3s regularly are less likely to be depressed.
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'Research has found that major depression and bipolar disorder are 30 to 60 times more common in countries whole populations eat less fish.'
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Anxiety, also a common disorder, is characterized by constant worry and nervousness
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ADHD:
Several studies note that children with ADHD have lower blood levels of omega-3 fatty acids than their healthy peers. What’s more, numerous studies observe that omega-3 supplements can reduce the symptoms of ADHD.
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Sleep:
fatty acids may improve the length and quality of your sleep (especially DHA).
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Asthma:
Severe asthma attacks can be very dangerous and are caused by inflammation and swelling in the airways of your lungs. Several studies associate omega-3 consumption with a lower risk of asthma in children and young adults
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Eye Health:
An omega-3 fatty acid called DHA is a major structural component of your eyes’ retinas. It may help prevent macular degeneration, which can cause vision impairment and blindness.
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Alzheimer’s Disease:
Several studies link higher omega-3 intake to decreased age-related mental decline and a reduced risk of Alzheimer’s disease however more research is needed.
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Menstrual Pain:
Omega-3 fatty acids can reduce menstrual pain and 'may even be more effective than ibuprofen, an anti-inflammatory drug.'
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Heart Disease:
Several large trials have evaluated the effect of fish or fish oils on heart disease.
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Obesity:
'Non-alcoholic fatty liver disease' has increased with the obesity epidemic to become the most common cause of chronic liver disease in the Western world. However, supplementing with omega-3 fatty acids effectively reduces liver fat and inflammation in people with NAFLD.
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Cancer:
Cancer is one of the leading causes of death in the Western world, and omega-3 fatty acids have long been claimed to reduce the risk of certain cancers. That being said you should always be sceptical when believing some of the miracle cl;aims pushed by supplement companies (or more usually their advocates), Interestingly, studies show that people who consume the most omega-3s have up to a 55% lower risk of colon cancer
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Skin:
Omega-3s can help keep your skin healthy, preventing premature ageing and safeguarding against sun damage.
To help with ageing skin; Take cod-liver oil capsules (1 capsule a day) and brewer's yeast (2g a day) - 'Reader's Digest, Natures Medicines'
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Bone & Joint Health:
Studies indicate that omega-3s can improve bone strength by boosting the amount of calcium in your bones, which should lead to a reduced risk of osteoporosis. Patients with arthritis taking omega-3 supplements have reported reduced joint pain and increased grip strength.
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Longevity:
Consuming fish oil rich in omega -3 fatty acids is a strong factor in helping people live longer, and many experts believe that it is likely the primary reason why Japanese are the longest lived people in the world. You tend to find fish is an important part of the diet in most 'Blue Zones'. A 'Blue Zone' is a term for regions of the world where people tend to live longer lives, often reaching up to age 90 and even age 100 and beyond. Currently, there are five known Blue Zones. They are; Okinawa (Japan), Icaria (Greece), Sardinia (Italy), Nicoya (Costa Rica), Loma Linda (California).
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It is always worth mentioning that you should get the advice of your doctor before you consider taking supplements especially if your looking to improve health outcomes for any possible medical conditions you may have. The internet is rife with people trying to sell you miracle cures and quick fixes for serious conditions so please consult a Doctor before trusting a random person who is trying to sell you a supplement (even if their wearing a white coat.)
Preparations & dosage
The information on this website is intended for general information purposes and is for educational purposes only, and to inform the reader about traditional remedies and approaches in Herbal Medicine. Individuals should always see their health care provider before administering any suggestions made on this website as it is not a replacement for professional medical advice or treatment.
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When possible, try to get omega-3 fatty acids from foods rather than supplements. Aim to eat nonfried, oily fish high in DHA and EPA omega-3 fatty acids at least two times a week. These include: Anchovies, Bluefish, Herring, Mackerel, Marlin, Orange roughy, Salmon, Sardines, Sturgeon, Lake trout, Tuna .
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While eating more fatty fish is a good idea, some are likely to have higher levels of mercury, polychlorinated biphenyls (PCBs), or other toxins. These include mackerel, wild swordfish, tilefish, and shark. Additional fish that are high in mercury are marlin, orange roughy, and bigeye tuna. Fish like wild trout and wild salmon are safer. Good food sources of ALA are: Walnuts, Flaxseed and flaxseed oil, Canola oil, Soybean oil, Chia seeds.
Oil:
A cold-process method used to extract the oil & preserve the delicate nutrients.
Do not exceed the stated recommended daily dose given by manufacturer
Softgel:
A softgel is an oral dosage form for medicine in the form of a specialised capsule. They consist of a gelatin based shell surrounding a liquid fill.
Do not exceed the stated recommended daily dose given by manufacturer
Therapeutic dosing range:
Taking 1 to 9 grams in supplement from may be helpful, but any dose over 3 grams a day should be taken under your doctor's supervision, as too much fish oil can lead to bleeding disorders.
