Heather Bedard, C.H.E.
One of the most highly misrepresented categories of food is Omega-3 and Omega-6. Many times you will hear health professionals refer to fish and fish oils as a great way to get Omega-3 polyunsaturated fatty acids (PUFA's) into the diet. Polyunsaturated fatty acids are an important structural component of cells and are usually broken down into two categories: short chain and long chain.
Omega -3 and -6 are essential fatty acids, meaning that the body cannot make it itself, but must obtain it through the diet. There are 3 types of Omega-3 that are important to remember for the sake of this article: α-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). ALA can be found in plants, (which is where we prefer to get them) while DHA and EPA are found in algae and fish.
Many health professionals promote the idea that people must eat fish or take fish oil supplements because our bodies are not efficient at converting shorter chain alpha-linolenic acid into long chain EPA and DHA. But this is not the case. In data taken from the European Prospective into Cancer and Nutrition study (EPIC) researchers found no difference in the levels of EPA and DHA between vegans and vegetarians and those who ate fish. (1)
From this they understood that when people do not consume these fatty acids from fish their bodies become more efficient in converting ALA to DHA and EPA. These are also not essential fatty acids which means that our body will convert what it needs to just fine in the way and amount it needs to.
Our body synthesizes EPA and DHA from Omega-3 and -6 fatty acids consumed in our food. A better approach would be to put more energy into consuming these as whole-food plants than a supplement. (2) Does this mean that you shouldn’t take Omega-3 supplements? The scientific literature seems to show this clearly. Even though the global market of these supplements is $31 billion dollars,
taking Omega-3 supplements does not reduce the risk of vascular events like hemorrhagic stroke, myocardial infarction or cardiovascular death. (3, 4)
In a study on Omega-3 supplementation and cancers, researchers found a statistically significant increase in the risk of cancer incidence and mortality with women who took Omega-3 supplements. (5) However, the researchers also noted the increased risk was for those who already had cancerous lesions and were not sure if it would increase cancer risk in those who did not have cancer.
The big thing to remember here, is that there should be a good ratio between the intake of Omega-3’s and Omega-6’s such as 1:1 to 1:4. Right now, in America, these numbers are more like 1:25 to 1:50. It is partly this disparity in the ratio that is causing health issues. Rather than trying to get people to increase their Omega-3 intake to compensate, to may be far wiser to reduce your Omega-6 intake to lower this ratio. Omega 6 fatty acids are found in oils, corn, animal products, nuts, fish and eggs. You can greatly reduce your intake of this by focusing on whole food, plant-based foods.
The bottom line is that these items aren’t bad in and of themselves. In following a health promoting pattern of eating, you can take the guessing and stress out of eating and be sure that your body is getting the nutrients it needs without falling for all the gimmicks and hype.
----------------------
Welch, AA, Shakya-Shrestha, S, Lentjes, MAH, et al. “Dietary intake and status of n–3 polyunsaturated fatty acids in a population of fish-eating and non-fish-eating meat-eaters, vegetarians, and vegans and the precursor-product ratio of {alpha}-linolenic acid to long-chain n–3 polyunsaturated fatty acids: results from the EPIC-Norfolk cohort1,2,3.” Am J Clin Nutr November 2010, Volume 92, Number 5, Pages 1040-1051, doi:10.3945/ajcn.2010.29457
Makrides M, Gibson, R, McPhee A et al. “Effect of DHA Supplementation During Pregnancy on Maternal Depression and Neurodevelopment of Young Children: A Randomized Controlled Trial.” JAMA. 2010;304(15):167
Sue Hughes. Omegga-3 Supplements: No Effect on Vascular Events in ASCEND.” Medscape August 27 2018
The ASCEND Study Collaborative Group. “Effects of n-3 Fatty Acid Supplements in Diabetes Mellitus.” NEJM 2018 Aug; DOI: 10.1056/NEJMoa1804989
Andreeva VA, Touvier M, Kesse-Guyot E, et al. B vitamin and/or omega-3 fatty acid supplementation and cancer. Arch Intern Med 2012; DOI:10.1001/archinternmed.2011.1450.