Body fat is composed of substances called fatty acids. Omega 6 and omega 3 are two essential fatty acids (EFAs) that we cannot synthesize on our own and must obtain from our diet. EFAs are used by the body to make hormones called prostaglandins, which can cause inflammation. It is thought that inflammation may be related to heart disease, aging, memory loss, and other health-related conditions. Many people preventively supplement with omega 3 EFAs (less inflammatory than the omega 6 EFAs). Clinical studies supporting omega 3 health benefits are inconclusive. Furthermore, the doses and duration of omega 3 EFA use in these studies vary for each indication.
The typical American diet is rich in omega 6 EFAs and lacking in omega 3 EFAs. The optimal ratio in foods we consume would be 2:1 (omega 6:omega 3). Many foods contain both EFAs. There are three main omega 3 constituents in nature, namely eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) in fish oil, and alpha linolenic acid (ALA) in flax seed and flaxseed oil. ALA is a precursor to EPA and DHA. In addition to ALA, flaxseed oil and flaxseed contain lignan, so both products function as antioxidant and anti-inflammatory agents, different from fish oil. Normally, the body can manufacture omega 3 constituents unless our diet is overloaded with omega 6 EFAs. An anti-inflammatory strategy would strive for a diet containing foods rich in omega 3 (i.e., EPA, DHA, and ALA) and lower in omega 6 content. Simply adding flaxseed to the equation may not be enough.
Foods rich in omega 6 EFAs in order of decreasing content include sunflower oil, corn oil, wheat germ oil, safflower margarine, sesame oil, walnuts, avocado oil, almond oil, peanuts, peanut butter, and palm oil.
Foods rich in omega 3 EFAs in order of decreasing content include flax seed oil, salmon oil, sardine oil, borage oil, cod liver oil, flax seed, canola oil, walnuts, wheat germ oil, soybean oil, herring, shrimp, olive oil (minor). Of all these foods listed, supplements and foods with good omega 6/omega 3 ratios are flaxseed, flaxseed oil, and cod liver oil. Cod liver oil also contains vitamin A and vitamin D3. Cold pressed flaxseed oil is an organic product extracted without solvents.
It’s important to note that the lignan content (e.g., seicoisolariciresinol) in flaxseed oil and flaxseed classifies them as phytoestrogens. Phytoestrogens are constituents found in nature that act like weak estrogens and weak anti-estrogens, different from the mechanism of action for prescription hormone replacement therapy. Some phytoestrogens also have antioxidative effects. Flaxseed products may not be appropriate for men or women who are at risk for, or who currently have been diagnosed with, a hormone dependent cancer.
In general regarding potential EFA-related side effects, prostaglandins manufactured from omega 6 EFAs stimulate the immune system and form blood clots whereas those made from omega 3 are immuno-inhibitory and tend to thin the blood. More specifically, flaxseed oil or flaxseed may increase the risk of bruising and bleeding in a dose-dependent fashion due to reduced platelet stickiness. In addition, flaxseed contains soluble fiber and can act as a laxative. Flaxseeds must be ground up well before consuming.
When purchasing fish oil-based products, make sure you check with the manufacturer to ensure they have been tested for mercury, PCB, and other unwanted contaminants. This kind of information rarely appears on the label. Check to see how much EPA and DHA are in that 1,000 mg dose of fish oil to assess product value before purchase. If that amount is very low, you may not be getting the quality you desire for your money.
Finally, please know that the dose of omega 3 that’s right for you may not be appropriate for others and could differ for diabetics and people with heart disease. There is a new omega 3-containing prescription product on the market called Lovana for people with extremely high triglycerides. The prescription dose for this indication is much higher than the over-the-counter anti-inflammatory dose for general health.
- Cathy Creger Rosenbaum, PharmD
CATHY CREGER ROSENBAUM is a holistic clinical pharmacist. Visit her Web site at www.rxintegrativesolutions.com.