The Skinny on Fatty Acids
by Roberta Lee, MD (topic expert: health)

Fish oil and foods high in omega 3 fatty acids have been heavily advertised as being "healthy". But just what are omega 3 fatty acids, why do we need them, and what makes them healthy?

Omega 3 fatty acids are a group of fats that cannot be made from other fats by the body and yet we must have them present and our body. That is why they are known as "essential fatty acids." To get them, we must consume them in our diet.

These compounds serve as one of the optimal fat components for healthy nerve and cell membrane structure. Fatty acids provide the body with a particular type of fat that reduces inflammation. Inflammation is a hidden physiological influence that contributes to the progression of many chronic diseases such as coronary artery disease, arthritis, asthma, and autoimmune diseases.

Another often-talked about fat is saturated fat. Saturated fat has a different structure than omega 3 fatty acid and increases inflammation -- the opposite physiological effect of omega 3 fatty acids. Thus a diet which is composed of excessive amounts of red meat and high-fat dairy products is highly inflammatory. Whereas, a diet filled with fish, walnuts, veggies and whole grains with very little red meat or high fat dairy is an anti-inflammatory diet. Vegetarian sources of omega 3 fatty acids include: walnuts, hemp seed and flax seeds (and their respective oils).

Fish that live in cold ocean waters have the highest omega 3 fatty acid content: tuna, mackerel, herring, and sardines. Recently there has been concern that mercury levels contained in these fish sources will build in the body if eaten too frequently. This is particularly important for women who are contemplating pregnancy as modest elevations in mercury have been correlated with neurological deficits. Eating smaller fish such as sardines can reduce the risk of overexposure - as the larger fish bio-concentrate mercury. Mercury can be measure in the serum by your doctor, and in some states mercury can be measured by hair analysis. Most experts suggest consuming fish no more than once or twice a week.

You can also get your omega 3 fatty acids in fish oil capsules. Most manufacturers screen the capsules for mercury and PCB content, and capsules are a very efficient way to avoid mercury exposure while reaping the benefits of consuming omega 3 fatty acids.

Doses of 1-3 grams daily of omega three are safe. Consuming over 3 grams on a daily basis has been reported to affect coagulation in the blood. Let your healthcare professional know that you are consuming omega 3 fatty acids. If you are going to have a surgical procedure stop your fatty acid supplement about one week before the procedure.

There are special sub components of omega three fatty acids known as EPA or eicosapentaenoicacid and docosahexaenoic acid that should be identified in your omega three supplements. In general if you are consuming 1-3 grams of omega 3 fatty acid, you want to also see that there is 400-600 EPA and 200-300 DHA included.

Those who would rather consume fish should consider consuming cold water fish (approximately 2-4 oz) of fish once or twice a week. Those who choose to consume plant sources of omega 3 are recommended to take 2 tablespoons a day of ground flax seed. As all of these fats are very sensitive to oxidation - store these supplements in a cool place away from light.