Every now and then the results of a new Omega 3 study come out of left field. Here’s another one which is a little unexpected.

As people who have had, or who have, cancer will tell you, one of the more dreary side-effects of both the cancer, and/or the treatment for cancer, is fatigue. In many cases the cancer sufferer not only suffers fatigue during the duration of the cancer, but also well after the cancer itself and the cancer therapy has ended.

It is not entirely clear why cancer sufferers suffer from fatigue although there is some suggestion that a possible cause may be chronic inflammation in the body.

It is possibly this that prompted researchers to research the possibility that an increase in the dose of Omega 3 essential fatty acids, mainly found in oily fish, may well have some effect in reducing the fatigue suffered by cancer sufferers.

And in fact, in the results of a study reported in the Journal of Clinical Oncology, it does seem that there is a link between increasing Omega 3 intake and reducing cancer related fatigue.

The study was undertaken on 633 survivors of breast cancer. Of these, 42 percent considered themselves to be fatigued some 3 years after their diagnosis of breast cancer, and there was an increased likelihood of this amongst those who exhibited higher levels of a particular protein in their blood. This protein is linked to inflammation of the body.

And the study concluded that a higher level of Omega 3 intake was linked to a reduced level of fatigue. Participants were given Omega 3 supplements during the study.

Of course in any study like this there are other possible factors involved, and the researchers suggested that regular physical exercise might also be involved in this result. However it seemed from the study that there was a link between higher intake of Othismega 3 and lower levels of cancer related fatigue.

Researchers observed that the results of this study are preliminary and are probably insufficient, of their own, to suggest that people with fatigue related to cancer should start taking fish oil pills to help reduce that fatigue, however given the wide range of other health benefits that increasing your intake of Omega 3 fats can attract, it may well be that sufferers should be increasing their intake of the Omega 3 fats for other reasons anyway.

Which of course you can do by eating more oily fish regularly or by taking quality Omega 3 supplements.

The role of the Omega 3 essential fatty acids DHA and EPA in heart health has been established that some time, and the reason the American Heart Association tells us all to maintain a minimum level of intake of the Omega 3 fats.

More evidence is now emerging about the role of the Omega 3 fats in helping to prevent Atrial Fibrillation.

Atrial Fibrillation is a heart condition. It is often associated with chest discomfort including chest pain and palpitations, and is a form of cardiac arrhythmia, namely an irregular heartbeat.

Whilst Atrial Fibrillation may present no symptoms to the sufferer it has implications for their future health. For instance it can increase the risk of stroke in the presence of other risk factors like high blood pressure.

Atrial Fibrillation is quite common, and estimates are that it affects hundreds of millions of Americans and costs tens of $billions in health care costs. In particular its association with an increase in the risk of stroke is very serious. One of the major risk factors for Atrial Fibrillation is age, and as people pass the age of 40 their risk increases significantly, and this risk increases with advancing age.

A study on Atrial Fibrillation, known as the “Framingham Heart Study“, observed that Atrial Fibrillation is now emerging as a major public health concern. That study examined the risks for developing Atrial Fibrillation, and concluded that the lifetime risk is one in 4 for men and women over the age of 40. That’s significant.

In a new study published in late 2011,  the role of the Omega 3 essential fatty acids in preventing or helping prevent Atrial Fibrillation was examined.

In the study over 3000 men and women above the age of 65, who were free of Atrial Fibrillation or heart failure, were studied over a period of 10 years. Part of the study included readings of their levels of the Omega 3 fatty acids DHA and EPA (together with DPA).

The conclusion of the study was that “In older adults, higher circulating total long-chain n-3 PUFA and DHA levels were associated with lower risk of incident AF.” (where long-chain n-3 PUFA means Omega 3 polyunsaturated fatty acids, and AF means Atrial Fibrillation).

In fact it would appear from the study that more DHA alone had some effect on helping reduce the risk of Atrial Fibrillation.

And of course further studies are required to confirm the results and also to investigate whether or not increasing the amount of Omega 3 fats in the diet could be a form of primary prevention of Atrial Fibrillation.

This is an extremely important result given the number of people who suffer from this heart condition and the cost in both dollar terms and human terms of the condition. In many cases it can lead to death.

Good news indeed, the role of the Omega 3 fats in heart health continues to amaze.

New research is now showing the Omega 3 essential fatty acids may help reduce the risk of colon polyps in women, though it seems from the research that that protective mechanism doesn’t extend to men.

Colon polyps are growths on the interior surface of the large intestine. In some cases colon polyps are benign, meaning that they do not lead to any further health risks, particularly cancer, however in other cases colon polyps may lead to bowel cancer.triglyceridesandomega3

Generally people who have developed polyps in the intestine do not experience any particular pain or other symptoms, and so they may be difficult to detect. In some cases they may be associated with bleeding or some other mild symptoms, however generally they are not detected from physical symptoms.

However they can be detected through colonoscopy, if performed.

There’s a number of different types of colon polyps, some more dangerous than others.

One of the major risk factors of developing polyps is age, and it is estimated that anywhere up to half of people over the age of 60 will develop one or more.

Other inflammatory conditions of the colon, like Crohn’s disease, are also considered to increase your risk of colon cancer, as is a family history, obesity and smoking.

And, as noted, they do not always lead to colon cancer, they may do, and as colon cancer is the 2nd most common cause of death from cancer in the US, preventing or detecting polyps can be very important.

There has been a new study reported 3 weeks ago on the Vanderbilt University medical Centre’s website. The study was undertaken at the University’s Cancer Centre and has found that women who eat at least 3 servings of fish a week can reduce the risk of developing some types of colon polyps by around a 3rd.

The most likely reason for this result is that it is considered that colon polyps can be a result of inflammation in the bowel, amongst other things, and that the Omega 3 fatty acids found in fish are very effective anti-inflammatories, as effective as aspirin at least, if not more.

In the study 5300 people were given food frequency questionnaires to determine how often they ate fish, and had urine samples taken to determine levels of inflammation from a biomarker found in the urine that can evidence levels of inflammation.

And participants also had a colonoscopy to detect the presence of polyps. Some participants began the study polyp free and others with polyps.

Surprisingly, the protective effect of the omega 3 fats in fish seems to extend to women, but not, according to the study, to men. Researchers commented that this may well be because men generally eat more of the Omega 6 fatty acids which may reduce the protective effect of the Omega 3′s.

A new study is now under way to see if these results can be duplicated using fish oil supplements.

Arthritis can be a pernicious and debilitating disease, and the fear of arthritis can freeze the heart of people as they grow older. Because arthritis is a condition that affects older people.

So let’s look a little at arthritis and see whether there is any evidence that Omega 3 fish oil can help relieve it. Let’s consider what arthritis is first.

There are in fact many different forms of arthritis, in fact there are over 100. However the 2 most common forms of arthritis, and the types that you might be more familiar with are called Rheumatoid Arthritis and Osteoarthritis.

In both cases an underlying cause is inflammation in the joint.

Rheumatoid Arthritis

Rheumatoid Arthritis is a chronic inflammatory disease that primarily attacks the joints in your body, though can also occur in other parts of the body. This form is more common in women than men and generally occurs in older people after the age of 40, though not always. It can be extremely painful and for many people can lead to a serious loss of mobility.

Whilst Rheumatoid Arthritis can affect most of the joints in the body it is more common in the hands and feet and the spine.

Osteoarthritis

Osteoarthritis is more common than Rheumatoid Arthritis, and can also occur in many of the moving joints in the body, often starting in the spine, though often seriously affecting the hands and feet and hips and knees. Osteoarthritis can eat away the cartilages in joints and eventually lead to bone on bone friction, which is obviously painful.

Anyone who suspects they may be developing arthritis is well advised to consult a medical professional as soon as possible. It is not currently possible to cure arthritis, and medical intervention is more for management than cure. There are some very effective management strategies..

However it is well known that as arthritis is an inflammatory condition anti-inflammatories, in other words substances which help combat inflammation in the body, can be successful as part of an overall management strategy.

Omega 3 fats for Arthritis management

Of course there are various anti-inflammatory drugs. However all of these come with some form of side-effects, often serious. On the other hand the essential fatty acids known as the Omega 3 fats, found primarily in fish oil, are also well-known for their anti-inflammatory properties, being very effective at reducing inflammation in the body.

There are also excellent non drug solutions to arthritis, and adding more Omega 3 to your diet should be a big part of that.

There are very few, if any, side-effects from taking more Omega 3 in your diet, and none of the side-effects are serious. For this reason many medical professionals are now suggesting that as part of an overall anti-arthritic strategy arthritis patients should be taking Omega 3 supplements.

If you have arthritis and are considering taking Omega 3 supplements you should consult your doctor for advice on incorporating Omega 3 supplements into an overall management strategy.

However as well as for helping reduce the symptoms of arthritis there are many other health benefits from increasing your intake of Omega 3 fish oil. Almost every month new research comes out about this new “miracle drug” called Omega 3, except that it’s not a drug at all. It’s not manufactured in a laboratory, it comes from the oil of f ish.

In fact whether or not you have arthritis there are many other health conditions which may be positively benefited from increasing your intake of the Omega 3 essential fatty acids.

If you’re getting older there are some very powerful reasons to consider increasing your intake of Omega 3. For example there is now solid evidence that more Omega 3 in the diet may help prevent macular degeneration in older people, and macular degeneration is the single biggest cause of blindness in older people. The author has personal experience of macular degeneration, having seen a friend go blind within the last few years for this exact reason. No amount of Omega 3 will help her now, it’s too late.

So if you’re getting older and are worried about arthritis, particularly if you have some symptoms like joint pain, visit your doctor and talk to them about increasing your intake of Omega 3. There’s powerful reasons to do so.

It’s a common question. Should you take fish oil during pregnancy? Of course if you’re pregnant you’ve got 2 to think of before you decide to take Omega 3 supplements. Pregnancy is a special condition for this reason.

The first thing to say always when talking about fish oil in pregnancy is to see your doctor. There’s all sorts of considerations that may be particular to you, and a doctor knows about those considerations. We can only talk about Omega 3 during pregnancy from a general perspective, not specifically in relation to you.

There’s a 2 different questions to ask here. Is fish oil safe during pregnancy? And are there benefits to taking fish oil during pregnancy? Because there’s no reason to take it even if it’s safe if there’s no benefits.

Question number 1. Is fish oil safe during pregnancy?

There is no clear evidence of any risks from taking fish oil in pregnancy, other than the regular, though very limited, side effects. These are, as long as you take no more than the recommended dosage, the risk of some reflux or “fishy burps”, perhaps some temporary stomach upset and perhaps a fishy taste in the mouth. These are rare, not dangerous and usually go away.

For people with some specific medical conditions there is a slightly more elevated risk, particularly of some bleeding, so if you have a particular medical condition then you should, as we always say, consult your doctor. In fact all pregnant women should consult their doctor before taking any supplements.

There are even people who look for pregnancy safe fish oil supplements, but these are not necessary and we don’t know of any Omega 3 supplements with a particular formulation to be “pregnancy safe”. All should be safe.

That’s the answer. No evidence of any particular risks to taking Omega 3 during pregnancy. Except………..

The government issues warnings about pregnant women eating too much fish, because there are some concerns about toxic contamination of fish. And some fish oil supplements HAVE been found to contain concerning amounts of contamination, coming, presumably, from contaminated fish, as you will see from that article.

However the very best fish oil supplements are entirely clean, as evidenced by their Certificate of Analysis (ie chemical analysis of the fish oil). And it”s updated for each batch of fish oil they use, so is up to date all the time.

Not many fish oil capsule manufacturers put an independent Certificate of Analysis on their website. I wonder why?

Question number 2. Is it beneficial to take fish oil supplements during pregnancy?

This is really 2 questions. Is it beneficial to the mother, and is it beneficial to the baby?

Yes it should be beneficial to the mother because there is so much evidence of the benefits of Omega 3 to the health. We’ve gone into them elsewhere on our site. But what about the baby?

Like all these things it’s hard to say what is proven and what is not. There are plenty of studies showing benefits of fish oil supplementation to developing babies, but at what point are those benefits proven? Hard to say.

Lets look at what some of the studies say. Firstly in relation to fetal brain development. The brain is made up of a large percentage of fat, and a large percentage of that fat is DHA, an Omega 3 polyunsaturated fatty acid in fish and fish oil supplements.

As the fetus develops it needs essential fatty acids to do so, including to develop it’s brain. These are not made in the body, and so are only available from the food that the mother eats. If she eats plenty of good Omega 3 rich fish then the fetus may get enough. Is she doesn’t it may not.

Studies have concluded that there are benefits to the brain development of the fetal brain. This results, according to some studies, in improvements in childhood coordination including hand/eye coordination, as well as improvements in mental acuity, comprehension and vocabulary.

Other studies have shown that children with ADHD had less DHA in their systems than those without. But whether this comes from pregnancy or later isn’t clear.

And studies have also shown that children of mothers who took fish oil pregnancy had better sleep patterns as infants.

It is thought that the third trimester is the most important time for taking fish oil in pregnancy, as this is when the brain is developing the most. It has been found that preterm infants have low levels of DHA because they have not gone full term so had all the benefits of the last 3 months of brain development and build up of brain DHA. So this suggests also that Omega 3 supplementation during pregnancy should not be just confined to the third trimester but should be undertaken right through pregnancy.

And there are also studies showing that low Omega 3 levels in pregnancy can lead to premature births and low birth weights.

Overall there is very strong evidence of the benefits of Omega 3 supplements in pregnancy. As we say it’s hard to say when it’s fully proven, but the evidence is very strong.

We conclude with a quote from an article in the New Scientist (Feb 07)

“children whose mothers ate the least amount of seafood during pregnancy showed the worst performance on tests of social development and verbal IQ”

Should you get your Omega 3 fats from fish or from supplements?

There’s plenty of government warnings against eating too much fish generally, but particularly during pregnancy, because of the toxins now found in fish, like mercury. That’s not to say eat no fish, but the only safe way to get daily DHA and other Omega 3 fats in pregnancy is to take the best fish oil supplements money can buy.

Note that not all fish oil supplements are the same, read our article about comparing Omega 3 supplements to find out more.

NOTE 1

What we’ve discussed here isn’t all, though it’s getting pretty long. Here’s a list of some of the other benefits of fish oil pregnancy that have been suggested by the studies. These are benefits to the mother, not the baby.

1. Lower risk of postpartum depression.

2. Reduced risk of breast cancer.

3. Lower risk of developing pre-eclampsia.

4. Reduced risk of a cesarean birth.

NOTE 2

1. One other important point to make is this. One of the most important factors in the development of infants is breast feeding. The infant gets his DHA, once born, through his food. So through mothers milk. If the mother is deficient in DHA this will result in less to the infant, good reasons to take fish oil supplements after pregnancy.

2. When referring to fish oil supplements we are not referring to cod liver oil. There are specific issues associated with excess vitamin A in cod liver oil and it is not generally recommended for this reason.In our view there is clear evidence for the benefits of fish oil. Pregnancy is no different, except that there are 2 people getting the benefits, the mother, and the soon to be infant.

We’ve said it before but there’s no harm in saying it again. There is a growing body of evidence linking increased intake of Omega 3 fatty acids, which are primarily DHA and EPA, to better brain health. Once again more evidence emerges.

For instance we’ve talked about the link between Omega 3 fats, commonly found in fish oil, and memory loss.

And we’ve talked about the effect of Omega 3 on your mood, cognitive ability, psychological problems such as depression, a reduced risk of dementia and even in helping reduce alcohol cravings.

Again, at the end of February 2012, more evidence emerges supporting the conclusion that low levels of the Omega 3 essential fatty acids DHA and EPA can have a negative effect on your brain health.

In a new study researchers examined 1575 people with an average age of 67 who were free of dementia, and in particular analysed the levels of DHA and EPA in their blood.

The subjects were given a range of tests to measure brain function and memory, including brain imaging and psychological assessments.

What was discovered was that participants in the study who had the lowest levels of Omega 3 had smaller brain volumes and a poorer cognitive performance. They performed poorer on tests measuring memory and thinking, and worse than those who exhibited a higher levels of Omega 3 in the blood.

In effect what they have found is that people with lower levels of Omega 3 in the blood seem to have a faster rate of brain ageing which translates into poorer cognitive performance and memory.

The specific conclusion of the study was that “Lower RBC DHA levels are associated with smaller brain volumes and a “vascular” pattern of cognitive impairment even in persons free of clinical dementia.”

The evidence mounts up of a link between Omega 3 and brain health, or conversely between low levels of Omega 3 intake and poorer brain health.

What is not entirely clear is how long you need to increase your Omega 3 intake before there is some positive effect on your brain health, and of course this is an important factor. The study did not examine this.

However whether or not you’re concerned about improving your brain health there are so many other powerful reasons for including more Omega 3 fatty acids in your diet. Improved brain health may simply be one of them, there are so many others.

Whether you want to reduce your risk of macular degeneration as you get older, reduce your risk of dying from heart attack, help improve your likely outcome from arthritis treatment, help reduce symptoms of depression, improve your skin or have a better outcome in any one of a wide range of health conditions, (which you can see listed on the right for your reading) it seems there are powerful reasons to increase the amount of Omega 3 fatty acids in your diet.

Of course you can do so by eating more fish, though more people choose simply to take Omega 3 supplements for a number of reasons. And if you want you can find out more about how we have determined which Omega 3 supplements to take for ourselves in our article about finding the best Omega 3 supplements.

As part of our commitment to writing his website we like to stay up to date with the latest news about Omega 3 fatty acids, and to examine some of the latest studies which have been published.

Often we find that new studies published on the role of Omega 3 in health tend to confirm some of the older studies, so often it is not new news, though is certainly encouraging. For example there have been studies recently confirming the importance of Omega 3 in good eye health, on which we have reported before.

But a new study published in the Journal of the American Academy of paediatrics in February 2012 examines an area that we have not seen examined before.

In this study, undertaken at the University of Sydney in Australia, the role of Omega 3 fatty acids in helping reduce the risk of Ischemic Heart Disease in people who were born very small, was studied.

Babies who are born small, particularly within the bottom 10th percentile birthweights, tend to have a greater risk of developing Ischemic Heart Disease in later life.

In the study it was observed that “Impaired fetal growth is an independent cardiovascular risk factor and is associated with arterial wall thickening in children.” In other words low birthweight babies suffer from increased risk of cardiovascular disease resulting from thickening of the arterial walls from early atherosclerosis, or the buildup of fat on the walls of the arteries and the hardening of the arteries.

The study sought to determine whether or not supplementation with Omega 3 supplements would help reduce the increased risk of Ischemic Heart Disease.

In the study 616 children who are already taking part in an asthma prevention study were given, variously, a 500 mg fish oil supplement from the start of bottlefeeding, together with canola-based margarine and cooking oil, up until the age of 5.

The second group did not receive the fish oil supplements, but received a 500 mg sunflower oil supplement together with margarine high in Omega 6 fatty acids and cooking oil.

At the age of 8 all of the children were tested for thickening of the arterial walls. This early thickening is an indicator of subsequent cardiovascular disease.

Of those who did not receive the Omega 3 fish oil supplements, the children with low birthweights still demonstrated thickening of the arteries. This was not the case for those who were given the Omega 3 fish oil supplements.

The study concluded that “The inverse association of fetal growth with arterial wall thickness in childhood can be prevented by dietary Omega-3 fatty acid supplementation over the first 5 years of life.” However it was also observed that, as is usually the case, further study was also warranted to confirm the findings.

This is the first time that we have seen a study examining the effects of Omega 3 fish oil supplementation on children with small birthweights, and the first time we have seen evidence that those children may help reduce the risk of Ischemic Heart Disease later in life by Omega 3 supplementation early in life.

Where subsequent studies become available examining this particular health issue which bring them to you.

It is now well-known that the Omega 3 fatty acids DHA and EPA are reasonably prevalent in your eye. And it has been shown, and we have discussed before in our article about baby vision, that an adequate supply of Omega 3 fats in the diet of infants and children can help with the development of visual accuity, amongst other things.

And at the other end of life it is also now understood that an adequate supply of the Omega 3 fats can also help older people who are or may be suffering from macular degeneration. Macular degeneration is the gradual degeneration of the macular in the eye with age. Those with extreme macular degeneration will, or may, eventually go blind, and this is the leading cause of blindness in the elderly.

Today we wanted to discuss another way in which increasing your intake of Omega 3 may help with a specific eye condition. It’s called Retinitis Pigmentosa.

Retinitis Pigmentosa is a disease of the retina of the eye, affecting, it is estimated, around one in 4000 people.

Where Retinitis Pigmentosa occurs the result is damage to the retina, which can lead to night blindness amongst other things, including tunnel vision and even blindness.

Retinitis Pigmentosa is considered to be a genetic condition, and symptoms often start to develop at an early age. It is not considered to be one amendable to cure.

However there are encouraging studies suggesting that a diet high in Omega 3 fatty acids can help retain sensitivity in the central field of vision, and that an Omega 3 rich diet can help slow the rate of decline in this sensitivity.

Specifically, 3 studies were examined by an M.D. From the Massachusetts eye and ear infirmary, and it was concluded that the average rate of decline in distance visual acuity was around 40 percent reduced for people who had a diet high in the Omega 3 fats and Vitamin A, when compared to those who have a diet low in Omega 3 fats.

A specific, and fascinating conclusion was that “the treatment regimen of vitamin A combined with an ω-3-rich diet (≥0.20 g/d) should make it possible for many patients with typical retinitis pigmentosa to retain both visual acuity and central visual field for most of their lives.”

For those with Retinitis Pigmentosa this is an exciting conclusion, as the implications of the disease can be serious.

This result is less surprising considering that there is other evidence that diseases of the eye, and in particular macular degeneration, will, or may, respond positively to an increase in the intake of Omega 3 fats in the diet.

It would seem that the health of our eyes generally, from infancy or before right through into older age, can be positively impacted by making sure that the Omega 3 essential fatty acids DHA and EPA are common in our diet, either through a diet rich in Omega 3 foods, or by Omega 3 supplementation, or a combination of both.

Whilst it is becoming more problematical in today’s society to get your Omega 3 essential fatty acids from food, for reasons we have indicated our article about Omega 3 eggs, there are certainly excellent Omega 3 supplements available on the market, though not all are excellent.

So for the health of your eyes, as well as your heart and many other parts of your body, make sure you’re getting enough Omega 3 in your diet.

Source for the article

There is a growing body of evidence that increasing your intake of fish oil, or more specifically the Omega 3 fatty acids DHA and EPA found commonly in fish oil, can help increase muscle growth, muscle repair and improve the results that you get from exercising.

That may sound strange, however previous studies supporting this conclusion have now been joined by a new study, published in early 2012, suggesting that older women who undertake strength training can improve the results of that strength training by taking fish oil supplements.

In the new study, reported in the American Journal of Clinical Nutrition, 45 healthy women around 65 years of age were studied. The study was undertaken in Brazil.

During the study these women were broken into 3 groups, all 3 involving the same amount of strengthening exercises undertaken 3 times a week for 90 days.

One of the groups of women undertook only the strengthening exercises. The 2nd group did the strengthening exercises plus took 2 grams of fish oil each day beginning on the 1st day, and the 3rd group took 2 grams of fish oil each day, but starting 60 days before beginning the exercise training.

As part of the study the muscle strength of the women was evaluated, and as you would expect all of the groups of women showed an improvement in muscle strength by the end of the study.

However the groups of women who supplemented the strength training with fish oil supplementation showed a greater increase in muscle strength than those who did not. There was no difference in the increase in muscle strength between the group who started the supplementation on the day the muscle training began, and the group who began 2 months before.

Of course as you get older you start to suffer from declining muscle capacity, and for this reason strength training may well be beneficial to older people. It seems, following the conclusions of this relatively small study, that you may well be able to improve your results by taking fish oil supplements as well.

This isn’t the only study showing some form of correlation between increasing muscle mass or capacity and taking fish oil supplements. It has been observed, for example, that cancer patients who take fish oil can retain muscle mass better than those who do not.

And some bodybuilders are being advised to add a dose of fish oil supplements to their muscle training to help build muscle mass. And it’s not just muscle mass, other reasons bodybuilders might consider taking fish oil include that there is evidence that increasing your intake of fish oil not only increases muscle mass but also helps reduce body fat, particularly around the abdomen.

And as we have noted elsewhere on this website, it is now commonly accepted that the Omega 3 essential fatty acids DHA and EPA are effective anti-inflammatories, this being one of the major reasons why they are effective in helping reduce symptoms of a number of different conditions. Highly trained athletes, including bodybuilders, are often prone to inflammatory injuries, often of the joints, and therefore fish oil supplementation may well help reduce the incidence of inflammation and associated injuries.

And of course there are the more general benefits. Supplementing with fish oil for muscle increase is just one. Reducing your likelihood of dying from a heart attack has to be good to everybody, not just bodybuilders.

And there are also specific advantages of fish oil supplementation for the older people amongst us. As well as taking fish oil for muscle strength, Omega 3 fats can help reduce your risk of macular degeneration, the major cause of blindness in the elderly, particularly in women. And there is strong evidence that the anti-inflammatory effects of the Omega 3 fats can also help in a regime designed to help treat arthritis.

So whether you’re an older female, like in the study, a bodybuilder or anyone, there are powerful reasons to consider increasing your intake of the Omega 3 essential fatty acids found in fish oil.

One of the most common questions we see is about the correct fish oil dosage. Constantly we see the question “how much fish oil should I take”?

Good question. How much do you take? What about the recommended dosage for fish oil capsules for someone with preexisting heart disease, do they take more Omega 3 supplements?

The first place to look is the website of the American Heart Association. The recognize the heart benefits of Omega 3 fatty acids, and they deal with the question of what is the proper dosage of fish oil for both people with no preexisting heart problems, and for those who do have preexisting heart conditions.

Lets look at what they recommend.

Firstly though, lets consider the source of the fish oil. Now of course you could get your fish oil from eating fish. That’s fine, but be aware that there are some problems associated with this, (apart from the fact that fish is very expensive and it’s cheaper to buy fish oil supplements).

The first problem is that fish are generally contaminated with various toxins, and the FDA recommend limiting your intake of fish for this reason.

This doesn’t apply to the best fish oil supplements, they go through a rigorous process to ensure that they are free from contaminants. Note that not all fish oil supplements are free from contaminants.

The next problem is how much Omega 3 polyunsaturated fats you get from different types of fish. The level varies from one type of fish to another, and it’s hard to know what you need to eat to get enough. Generally speaking oily fish such as mackerel, herring, sardines, lake trout, albacore tuna and salmon is better than non oily fish.

The AHA recommendations for people with no known heart health problems is for a minimum of 2 fish meals a week (of the right types of fish). Now of course as stated that doesn’t make it easy. What if you want to take quality fish oil capsules because fish is too expensive?

The AHA recommendation also includes the statement that “evidence from prospective secondary prevention studies suggests that taking EPA+DHA ranging from 0.5 to 1.8 grams per day (either as fatty fish or supplements) significantly reduces deaths from heart disease and all causes.”

So as a general rule, for healthy people, around .5 to 1.8 grams of EPA and DHA a day from fish or fish oil supplements.

For those with existing heart problems the recommendation is as follows:

For those with documented Coronary Heart Disease: 1 gram of EPA and DHA a day. (Note that those with known heart health problems should consult a doctor before starting any supplements, in fact anyone should).

And for those seeking to lower triglycerides: 2 to 4 grams per day. Again, consult your doctor.

So there’s some more specific recommendations.  Now lets look at another source.

In a new study published in the Journal of the American College of Cardiology on 11th August 2009 the recommendations are at least 500 mg per day for those with no known cardio vascular issues, and 800 to 1000 mg per day for those with known pre existing heart disease problems, of EPA and DHA.

The next question is, what ratio of EPA to DHA? There isn’t yet sufficient science to tell us, it’s still being studied.

So what can we deduce from all that? We can deduce that, firstly, the fish oil dosage for heart disease patients is higher than for people with no known heart disease.

And we can conclude that the science is still out on the exact dosage of fish oil that everyone should be taking. But it’s getting there. The dosage recommendations above are relatively clear.

Around 500 mg (1/2 gram) minimum of EPA and DHA a day for healthy people, and around 1000 mg (1 gram) a day for known heart disease patients, perhaps double for lowering triglycerides.

The best fish oil supplements contain 280 mg of DHA and 120 mg of EPA per capsule.  (That’s more than double the normal amount of DHA in most “average” capsules). A total of 400mg of DHA and EPA.

So 2 capsules a day will give you 800 mg in total, around the level proposed by the AHA. And the recommended dosage, (taken from the label), for adults is 2 capsules a day.

The conclusion therefore is that if you use the best fish oil supplements and have no known preexisting heart problems, just follow the recommended dosages listed on the label. Other fish oil supplements may require you to take 4 or 5 or more capsules, depending on the quantity of Omega 3 fats in the capsules.

So if you’re wondering “how much fish oil should I take” we hope this gives you some guidelines. There are no formal exact guidelines, these things are still under study.

But taking the recommendations of the AHA as a basis, we can draw some conclusions about the recommended dosage for  fish oil supplements.

And those dosage conclusions correspond with the dosage recommendations of the best Omega 3 supplements money can buy. Take 2 capsules day for general heart health.

Update: As more and more scientific research is undertaken there is more confusion about the correct fish oil dosage for people with varying medical conditions. Different medical conditions may well require different dosages.

Some of the studies for specific conditions apply quite high dosages to the study subjects. This doesn’t mean that high dosages are required, just that it’s a way to find out what happens.

But the bottom line is always the same. If you are in any doubt about the correct dosage for you, either as a healthy individual, or someone with a medical condition, always consult your doctor. There are often complicating factors involved, such as medications you may be taking, and it’s essential that you tell your doctor you are considering fish oil supplements, and that gives your doctor an opportunity to consider how much fish oil to take, if any, in reference to your treatment.

We talk a lot about Omega 3 essential fatty acids on our website, and for good reason, they’re extremely important to your health, as long as you get enough. But today we wanted to look at Omega 6 fatty acids, and what the Omega 3 Omega 6 ratio is. And how it affects you.

Omega 6 fats are also essential fatty acids. Omega 6 is like Omega 3, we can’t make it in our bodies and so we need to get Omega 6 from our diet. However unlike Omega 3 fatty acids, which 90% if us are deficient in, we are not generally deficient in Omega 6 fats. Omega 6 fats are important for a number of reasons, including for maintenance of growth and for good general health. They are important for maintaining the health of the cells in the brain.

Omega 6 fatty acids can also go by the names n-6 fatty acids, w6 fatty acids and linoleic acids.

So whilst we need Omega 6 EFAs in our diet just like we need Omega 3, most of us get enough, if not too much, or way too much.

Omega 6 fats come from completely different sources than the Omega 3 fatty acids. Omega 6 fats are found in plant sources like many of our oils, particularly corn oil, safflower oil and sunflower oil, sesame oil and peanut oil. Soybean oil is almost all Omega 6 fat.

And because many of these oils are used in the production of many of the processed foods we eat, like margarine, they are also found extensively in a wide range of foods we eat every day.

On top of that our meat is now higher in Omega 6 than it was. In the past our beef came from grass fed animals. Cows that eat grass are higher in Omega 3, because it’s found in grass. But now our animals are mainly grain fed, and as you can see the oils from grains are high in Omega 6. So our meat is now much higher in Omega 6 than it was.

Now on to the Omega 3 Omega 6 ratio. It is thought that some time ago we ate roughly as much Omega 3 as we ate Omega 6, That makes an Omega 3 Omega 6 ratio of 1:1.

However our diets have swung much more in favor of a higher intake of Omega 6, and a much lower intake of Omega 3, from eating less fish and from less Omega 2 in meat.

Some scientists suggest that some of us may have an Omega 6 Omega 3 ratio that is as high as 10 times as much 6 as 3. So as you can see we don’t need any more Omega 6. Some estimates are even that some of us can be eating more than 20 times as much Omega 6 as 3, and we have even seen estimates of a ratio of 30 times as much Omega 6 as 3.

Although not fully understood it is thought that a diet high in 6 and low in 3 can lead to some health problems, and that our Omega 3 Omega 6 ratio should be somewhere much lower than it is now, perhaps around 1:3.

A high ratio, it is thought, can lead to thickening of the blood possibly leading to blood clots, a worsening of some autoimmune diseases and an increase in some inflammatory diseases, and more, including cancer. A lower ratio can is associated with a lower breast cancer risk. And there is a wide range of lifestyle diseases that are thought to be susceptible to a high ratio between the 2, including many that are related to inflammation in the body.

So there are 2 things you need to do if  you want to improve your ratio and lessen your risk of various diseases, some serious. You need to lower your intake of Omega 6 by lowering your intake of processed foods and oils, for instance by changing to good oils such as Olive Oil.

And you need to increase your intake of Omega 3 EFAs, by eating more fish or by daily supplementation with high quality fish oil supplements.

Remember, although all essential fatty acids are essential, that doesn’t mean you don’t get enough of them. It seems clear that we get quite enough Omega 6 fats, and that we need to be getting less of them.

Update: A study was undertaken in 2011 to actually identify how our consumption of Omega 6 has changed in the 20th century. Amongst the authors of the study was Joseph Hibbeln, who was have referred to on this site before. Dr Hibbeln is one of the more well known experts in the field of the health benefits of the Omega 3 fatty acids.

The study confirmed we have said here, that there has been a noticeable increase in the intake of Omega 6 fats over the last century.

In fact it was found that since 1909, where the omega 6 fats (as linoleic acide, the form found in the oils from seeds, which are high on our diet now) provided around 2.3 percent of daily calories, that figure has now increased, since 1999, to 7.2 percent, making a 213 percent increase over that 90 year period.

And there was a decrease in the intake of DHA and EPA.

And the study also noted that the consumption of oil from soybeans increased more than 1000 times, which, according to the authors has “likely decreased tissue concentrations of EPA and DHA during the 20th century”.

To read the study click here.

Everyone knows about cholesterol. Good cholesterol, bad cholesterol, high cholesterol foods and so on. But triglycerides? Finding answers to the question of how to lower  your triglycerides usually starts with another question. What are triglycerides?

Everyone knows fat is bad for you. But is that true? No it’s not. Some fats are bad for you and some fats are good for you. Triglycerides are a form of fat and they’re one of the ones that are bad for you.

There’s all sorts of chemical explanations about what they are, but lets simplify it down for you. Triglycerides are a form of fat that is found in your blood. They get in your blood from what you eat.

Triglycerides are also formed in the body from the fats in the food you eat. This takes place while your food is being digested. Not all triglicerides are fat based, some can be formed from carbohydrates as well.

So why do some people have too high a level of triglycerides in their blood? From what they eat, from being overweight and from drinking too much alcohol. They can also come from various health conditions.

What foods are more likely to cause high levels? Those high in fats, and in particular saturated fat. Also high sugar foods. These are foods that you don’t want to eat too much. What you need to eat is foods to lower triglycerides.

What is the problem with too much triglycerides in the blood? They can lead to blood clots, which isn’t a good thing, and they can also cause your HDL (good cholesterol) to lower. Both of those are bad. Basically it’s linked to coronary artery disease.

And high triglycerides can be a risk factor in diabetes and thyroid problems as well as kidney disease. They can also contribute to health problems caused by high cholesterol.

So lets now look at how to lower triglycerides. If yours are too high you need to know this.

1. Eat the right diet to lower triglycerides. Foods that are lower in fat, fresh and good for your health. More fresh fruit and vegetables. Less high fat foods, less sugar. Cook with Olive oil or Canola oil.

2. Exercise more. Exercise helps a lot, and is good for you in so many other ways.

3. Lower your intake of alcohol.

4. Try to reduce your weight if it’s excessive.

5. Increase your intake of Omega 3 polyunsaturated fats. For example instead of eating steak tonight, eat an oily fish full of good Omega 3 fats.

The role of Omega 3 fish oils in lowering triglycerides.

It is now well established that increasing your intake of Omega 3 fats, found primarily in fish oils, is an important part of a good diet to lower triglycerides.

The American Heart Association tells us that we need to increase our intake of fish or fish oil supplements to combat a whole range of different heart conditions, including high triglycerides. That’s because fish and fish oil supplements are the best source of Omega 3 fats, and Omega 3s are a very important part of the best diets to lower triglycerides as well as an important part of our overall health generally.

Omega 3 fats are one of the good fats. Remember I said, not all fats are bad.

So if you’ve been wondering about how to lower your triglcyerides naturally, you do have options. There are well recognized ways to do this, including some dietary and lifestyle changes.

Look more closely at what you eat. Take time to exercise more, lose a little weight and increase your intake of protective Omega 3 fats from taking daily fish oil supplements and you’re on top of it.

Lastly, always consult your doctor. It’s always important for any health condition to do that.

How do you lower your triglycerides? Do all that and you’re on your way.

Note, more recent update. More and more we are reading about not only the health benefits of the Omega 3 fats, including to those with elevated triglycerides, but we are also seeing more and more about the negative health affects of too much Omega 6. Whilst we don’t intend to canvas the issue of Omega 3 vs Omega 6 in this article, we do suggest you consider not only the health benefits of Omega 3 but the negative effects of eating too much Omega 6.

To this end read our article about the Omega 3 Omega 6 ratio.

There has been much noise made lately about the benefits of Krill oil, and many people have started taking Krill oil capsules as a result. It is said that Krill oil contains more beneficial components, and as a result there has been a bit of a Krill oil versus fish oil debate. So should you be taking Krill oil or fish oil?

Perhaps we should begin by discussing exactly what Krill oil is. Krill are tiny shrimplike creatures that live in the colder areas of our oceans. Whales eat them by the ton, and they also make up a part of the diet of humans, mainly the Japanese and Russians.

Lets say at the start that the important Omega 3 essential fatty acids are DHA and EPA. Both Krill and fish oil are a source of these important Omega-3 fats.

So if both oils contain both EPA and DHA how do you choose one or the other?

1. Compare The Cost Of The DHA That You Are Getting.

It is generally considered that DHA is more important to your health than EPA, though EPA is certainly important as well. Around 60% of your brain is fat, and DHA is the most prevalent, and adding DHA and EPA to your diet promotes a range of health benefits including benefits to your mental function as well as reducing the risk of death from heart disease, helping your cholesterol levels and helping you reduce weight, and much more.

When you’re buying Omega 3 oil supplements you are primarily buying DHA. So one of the most important parts of comparing the different oil capsules is to assess the cost of the DHA that you’re buying. This is simply a matter of making a mathematical calculation of the amount of DHA in each capsule as a proportion of the price.

If you make a comparison of Krill oil compared to fish oil capsules you’ll find that the DHA that you’re buying in Krill oil softgels is significantly more expensive than the DHA you are buying in fish oil supplements. In fact it is over 5 times more expensive to buy DHA in Krill oil form that it is as fish oil.

Krill oil is very low in DHA, the most important of the Omega 3 fats.

2. The Level Of Toxic Contamination In Each.

One of the perceived differences between fish oil and Krill oil is that the latter is less contaminated than the former. This however is not necessarily the case.

Airborne contamination can affect all parts of the globe. Scientists have found man-made pollution even in the North Atlantic and the Antarctic, including in creatures which inhabit the Antarctic such as penguins. Airborne pollution is found everywhere.

Establishing the cleanliness of the supplements that you buy is essential. Nowadays, sad to say, all forms of Omega 3 oils are likely to demonstrate some degree of contamination. The days are gone when it is possible to source marine oils high in DHA and EPA that are completely contamination free. This includes Krill oil.

However it’s quite possible to buy completely clean fish oil supplements. This is not because they are totally clean to begin with but it is because they have undergone rigorous decontamination processes, and the results have been checked by laboratory analysis. Before buying any Omega 3 supplements you should always check the certificate of analysis of the oil, which should always be made available to the public on the website.

Many people are unaware that Krill oil undergoes no decontamination process. It is therefore untrue to say that Krill oil is free from contamination.

3. Scientific Evidence Showing The Effectiveness Of The Supplements.

There have been literally thousands of studies which have demonstrated the effectiveness of the DHA and EPA Omega 3 fats in improving your health. However although there are claims by the manufacturers that Krill oil is tremendously effective in improving your health there are very few, if any, independent scientific studies that show that Krill oil is any better to your health compared to fish oil. The benefits of the Omega 3 fats in one will be the same benefits as found in the same quantity of Omega3 fats in the other.

Most of the studies that do exist are in fact financed by people with a financial interest in selling Krill oil. One Canadian company owns the patent on Krill oil and finances the studies, of which there are very few.

4. The Presence Of Astaxanthin In Krill Oil.

It is said that Astaxanthin is a powerful antioxidant with significant health benefits, and that Astaxanthin is found in Krill. Whilst this is true it is also true that some high quality fish oil supplements contain Astaxanthin at a significantly higher proportion that is found in Krill oil.

The anti-oxidant potency of Krill oil is in fact lower than that of the best fish oil supplements.

5. The DHA And EPA Are Attached To Phospholipids.

This is one more reason why it is claimed that Krill oil is more potent than fish oil. Without going into all of the scientific mumbo-jumbo about what this means, the bottom line is that there is no scientific evidence that this does anything at all, and there is no more evidence that the phospholipid structure in Krill oil offers any health benefits.

Ultimately Krill oil is about marketing. The health benefits of Omega 3 supplementation are established by many many scientific studies, and the benefit of fish oil to your health is recognized by such eminent authorities as the American Heart Association.

However, whilst Krill oil supplements are cleverly marketed, there is no independent scientific evidence to suggest that they are any more beneficial to your health than high quality Omega 3 fish oil supplements, they are dramatically more expensive for the same amount of active ingredient, and because they are not subject to any decontamination process the contamination level of Krill oil supplements may be extremely high. Nobody knows.

So if you’re convinced of the health benefits of DHA and EPA supplementation, and if you’ve been wondering about fish oil vs Krill oil debate, then rest assured that buying fish oil supplements will be cheaper, safer, and better for your health.

NOTE: More recently we have noticed an issue crop up with krill oil capsules that we had never thought of before.

There are some suggestions that krill can contain very small amounts of shellfish. This may be because they eat it, we have no idea. However we have read the suggestion that this may be an issue for people who have a shellfish allergy. To read a little more about krill allergens, albeit in scientific language, click here.

We haven’t seen any solid evidence in support of this suggestion, but thought we’d mention it anyway. Perhaps it’s being studied somewhere, we don’t know.

There is some debate about the possible benefits and the possible risks of taking Omega 3 supplements during pregnancy. Not all medical authorities agree that you either should or shouldn’t supplement with Omega 3 fish oil when you are pregnant.

Of course the first answer to this question is always to consult your doctor. Every woman who is considering any form of supplementation during pregnancy should always have the issue checked out by their doctor, because there are so many individual personal medical circumstances to consider.

However there is a growing body of evidence that the Omega 3 essential fatty acids DHA and EPA are beneficial to both the mother and to the growing baby during pregnancy. Whilst studies have been mixed a new Australian study has now suggested that there are in fact significant benefits to Omega 3 supplementation in pregnancy.

In the past we have talked about some of the benefits of Omega 3 supplementation during pregnancy to the fetus, and growing baby as effects both mental and visual development. There is significant evidence that the Omega 3 essential fatty acids have an important role in mental development and the development of vision in young children.

However this new 5 year Australian study has now suggested another area where there may be benefits to the mother and to the baby from Omega 3 supplementation through pregnancy.

The results of this trial has suggested that Omega 3 supplementation may well also lead to a reduction in the risk of premature birth.

In this study 2400 pregnant women were given Omega 3 supplements, or a placebo. Supplementation began at 19 weeks and continued through until the birth of the baby.

The results of the study showed a significant reduction in risk of premature birth, in fact so significant that they found a 50 percent reduction in the risk of early delivery.

And on top of that they also found a 35 percent drop in the birth weight of babies born to mothers who were supplementing. As well there was a drop in serious health problems in those children and a reduction in infants deaths of 66%, a very significant finding.

As mentioned, we have previously talked about the role of Omega 3 fatty acids in the development of mental ability in children. In this new Australian study it was also observed that the babies and infants of mothers who were supplemented with the Omega 3 fatty acids had a reduced risk of suffering slow cognitive development and slow development of language skills.

We have also discussed previously the role of Omega 3 supplementation in mental disorders such as depression, including postnatal depression.

And the researchers in this study, on top of the conclusions previously referred to, also noted that women who took the Omega 3 supplements during pregnancy were less at risk of postnatal depression.

This result accords with others finding that there is evidence that the Omega 3 essential fatty acids can help improve some mental disorders such as depression.

As we said at the start, whether you’re considering taking Omega 3 supplements during pregnancy, or any other form of supplement during pregnancy, talk to your doctor first.

However it does seem clear that there is a growing body of evidence supporting the conclusion that there are significant health benefits to supplementation during pregnancy, and developing studies seem to be supporting the conclusion.

But as always more work is being done and it’s difficult to say when there is sufficient evidence to safe for sure.

We have written a number of articles about Omega 3 and depression. There is a body of evidence which suggests that people suffering from depression may well benefit from increasing the amount of Omega 3 in their diet. The evidence is suggesting that this includes other forms of depressive illness such as bipolar disorder.

Unfortunately as is often the case there are no clear and definite answers linking an increase in Omega 3 consumption to a reduction in symptoms of depression. Like many of these things there are a range of studies, some of which support the conclusion and some of which do not.

And of course whilst increasing the intake of Omega 3 in the diet may well help some forms of depression it may well not help others. For instance it may help depression in younger people, or older people, or women, or men. We’re not saying that it does, just demonstrating the difficulties of trying to determine exactly where increasing your Omega 3 intake may benefit you.

A new study published only recently, however, has again supported the conclusion that the increasing the amount of Omega 3 essential fatty acids in the diet can have a positive impact on people who are suffering from symptoms of depression.

However it also noted that these results, namely that increases in Omega 3 intake may help improve some depressive symptoms, were found specifically in people who had diagnosed depressive symptoms and who were prescribed antidepressant medications, and that people who were simply more prone to the likelihood of depression, because they had suffered from a heart attack, would not benefit.

As you can see it’s not as simple as trying to demonstrate that increasing your intake of Omega 3 does or does not improve symptoms of depression. It’s much more complicated than that, and unfortunately it’s very difficult to prove one way or the other.

And so our suggestion, in cases like this, is always the same. If you suffer from depression then it is always worth trying Omega 3 supplementation (after consulting your doctor) to see if it works for you. It may or may not work for you, it may or may not work for others, however this is really the only way of finding out.

And even then it’s not a complete answer, because you may well find that after taking Omega 3 supplements for while your depressive symptoms are reduced, but is this due to the Omega 3 fats, or some other factor?

That’s the way medical science advances. One step forward, 2 steps back and eventually we get there, sometimes.

Source

Is fish oil good for you? That’s a good question. As this website is all about the health benefits of the Omega 3 fatty acids contained in fish oil you’d think it would be fair to assume that we would answer yes, that taking fish oil is good for you.

And we do, but with a qualification.

Firstly there is no doubt that fish oil is good for you, in most cases. There is clear evidence about the heart health benefits of increasing your intake of the essential fatty acids DHA (Docosahexaenoic acid) and EPA (Eicosapentaenoic acid). There is solid scientific research demonstrating that you may well reduce your risk of getting cardiovascular disease by increasing your intake of the Omega 3 fatty acids found in fish oil, and this evidence is significant enough that the American Heart Association tells us all to make sure we eat enough fish.

And whilst it’s quite clear that more fish oil is good for your heart, there is also good evidence that fish oil is good for you in other areas of your health as well.

Of course like all these things there are degrees. It’s almost impossible to say when something is sufficiently proven to be proven. Even in mainstream medical matters you’ll find huge disagreements amongst the health benefits of a whole range of different therapies, pharmaceuticals and more.

But it’s probably fair to say that the evidence in support of the conclusion that increasing your intake of fish oil is sufficiently strong, at least in the case of improving your heart health.

But here’s the qualification. Whilst fish oil might be good for your heart it might not be good for everything.

We say that because today we have been reading a report suggesting that, for some people, taking more fish oil might not be good for you at all.

Whilst there is evidence that increasing your intake of fish oil might produce some preventative effect against certain cancers there is now a study suggesting that anyone who is already suffering from cancer, and who is undergoing chemotherapy as a result, might perhaps be better advised not to take fish oil supplements.

This study, done in the University Medical Centre in Utrecht in Holland, has concluded that taking fish oil supplements may well help reduce the effectiveness of chemotherapy.

In other words the Omega 3 fats prevent the chemicals used in chemotherapy from working as effectively.

In the study fish oil was given 22 to mice which were given cancer treatment. These mice suffer from tumors, and therefore were given chemotherapy to see whether or not there was any impact from feeding them fish oil supplements.

And the result was that feeding fish oil to mice during chemotherapy created a resistance to the chemotherapy.

Of course, as we noted before, it’s always hard to know when something is proven. Does this study mean that all patients undergoing chemotherapy should stop taking fish oil supplements? We don’t know, it all needs further study.

But it’s certainly food for thought.

So, is fish oil good for you? Yes, but not in all cases. If you’re likely to be undergoing chemotherapy to cancer have a good chat to your doctor about it.

Source: Is fish oil good for you

Over the last few weeks we have talked about the link between Omega 3 fats and various mental disorders, including just recently discussing the results of a new study showing a link between ADHD, Omega 3 fatty acids and improvements in learning outcomes.

Just landed on our desk is a report of a new study which also talks about a related matter, the possible role of low levels of Omega 3 fatty acids in suicide.

This study has been reported on the website psychiatrist.com, and notes an escalation in the number of deaths by suicide amongst the US military over recent times.

Could Omega 3 deficiency and suicide be related somehow?

The study sought to determine whether deficiencies in the Omega 3 fatty acids, particularly DHA, were associated with an increased risk of suicide amongst members of the US military.

Participants in the study were active US military personnel.

The results of study were that the risk of death by suicide amongst US military personnel was 62 percent greater amongst those with a low serum DHA status.

In fact the evidence suggested that low levels of DHA were a stronger predictor of the likelihood of suicide than factors which are expected to be more powerful, and in particular whether or not the particular individual was exposed to the death of another soldier.

Of course this does not prove that a low level of DHA contributes to the risk of suicide, or causes suicide. Clearly there are other factors at work and amongst US military personnel, particularly amongst active personnel, and these must also be taken into account. But it would suggest that DHA deficiency may well rank up there with those other factors as potential contributing factors, and may be one of the biggest.

Suicide is a problem for the military

Levels of suicide in the US military personnel are much higher than levels of suicide amongst the general population. In fact the defence Department recognizes the problem of suicide among soldiers and is actively encouraging US service personnel to seek help where they feel and they need ti, as well as attempting to identify any soldier who may be particularly at risk.

There may also be an issue for the military as far as their food preparation goes. It was generally found that service personnel have low levels of DHA, and perhaps the military could consider improving the diet of soldiers by offering some Omega 3 fortified foods, although preferably by offering soldiers Omega 3 capsules, as Omega 3 fortified foods may not be all that effective.

However there is also no doubt that further study should be undertaken to ascertain what role low levels of Omega 3 fats, and DHA in particular, may play in increasing the risk of suicide.

It’s a fascinating question, and as more evidence comes to light we shall bring it to you.

Source of the study

Over the last few years there has been a number of studies about the link between Omega 3 and ADHD, as well as other learning and cognitive disorders and other mental disorders such as depression and postpartum depression.

Omega 3 fatty acids are good fats found primarily in fish oil, and most of us don’t get enough of the Omega 3 fats in our diet. This includes children.

There’s a new ADHD Omega 3 study out

A new study has now supported the conclusion that an adequate supply of Omega 3 essential fatty acids can help ameliorate the effects of ADHD.

One of the most well-known studies linking increased intake of Omega 3, and in particular DHA, is what is generally called the “Durham study”.

This was a trial undertaken in Durham in the UK where a group of students that were generally considered to be slower at learning were given Omega 3 supplements, and the conclusion was drawn that the children receiving the omega 3 supplements did better at school than those who did not.

Along with this study there have been others, not just in relation to ADHD, and find out more about the study you can read our article about ADHD, fish oil and learning.

The conclusions of the study, namely that more Omega 3 fatty acids, found primarily in fish oil, can help children with ADHD, have now been supported by a new Australian study published this month. 

The study concluded that low, or sub optimal levels of the Omega 3 fats may contribute to ADHD, as well as to other developmental problems.

75 children between the ages of 7 and 12, all with ADHD, were studied, and in particular blood levels were taken to ascertain their Omega 3 levels, and cognitive assessments were provided for the children to do. Other conclusions were that higher Omega 3 levels predicted lower levels of anxiety or shyness and that higher levels of DHA predicted “better word reading”, and that higher levels of Omega 6 contributed to poorer reading, vocabulary and spelling as well as attention.

It seems that there is strong emerging evidence of the link between Omega 3 and ADHD, and that children with ADHD will do better with optimal levels of omega 3 intake compared to children with ADHD with sub optimal levels of Omega 3 intake.

Source - the Australian study:

How much fish is safe to eat is a question that is on the minds of many people, both people who are interested in eating fish for its Omega 3 content as well as people who just like eating fish.

It would seem a silly question really. How much fish should I eat? As much as you want. After all isn’t fish good for you? Doesn’t it contain all those good Omega 3 essential fatty acids?

Unfortunately despite the fact that fish does contain all those healthy Omega 3 fats, there is also a potential downside from eating fish.

The potential downside is that some fish is contaminated with Mercury and PCBs and other industrial toxins.

But should this stop you eating fish? Are the health benefits of eating fish, particularly the health benefits of all those good Omega 3 fats, outweighed by the health risks of eating contaminated fish?

In other words how much fish is safe to eat?

It’s extremely difficult to know how much fish to eat. Obviously it will vary enormously depending on a whole range of different factors.

What type of fish you eat, how often you eat it, where it comes from and much more should all be factored into the equation. It’s a question without a definite answer.

We have recently come across an excellent website called How Much Fish. On the website you can input various factors such as your weight and how much fish you eat in a serving, select your favourite fish or seafood and the site will give you a whole stack of useful information, including how much Omega 3 a serving will provide, how much you will get of other nutrients, and how much you would have to eat before you were at risk from any contamination.

For instance I selected a weight of 140 lbs, indicated that I would eat 3 ounces of fish in a serving, and selected Pacific Jack Mackerel as my fish of choice. The result tells me that I will be getting 1.57 grams of Omega 3 which is 314% of my daily requirements.

And it also tells me that unless I eat more than 178 ounces of Jack Mackerel I don’t need to be worried about Mercury contamination.

Of course all these things are a little fluid, there’s really no way to specify these details 100% accurately, however this is probably the best way that we’ve seen to find out more about how much you should eat of various fish.

None of this will be strictly accurate for a number of reasons. For instance the website specifies that 3 ounces of Pacific Jack Mackerel would provide 314% of my daily requirements for Omega 3, or what the website called “daily need”.

As there are no generally recognized dosage requirements for Omega 3, and no universally recognized recommended daily intake figures, this is a little uncertain, but probably as accurate as anything. (So the website uses the RDI from the International Society for the Study of Fatty Acids and Lipids figure of 500 mg of Omega 3 per day.)

And we have also seen various disagreements about the amount of Omega 3 in some types of fish as well, so that may not be 100% accurate.

The overall message seems to be however that whilst it is true that there are concerns about toxic contamination of fish, you would need to eat quite a lot before you should really be worried. The calculations on the website, it says, are based on the mercury standards from the Food and Drug Administration and Environmental Protection Agency. 

Note however that this is slightly different if you’re pregnant, and the website does give specific advice to pregnant women, as well as recognizing the importance of eating fish for pregnant women as well.

So if you’re asking yourself how much fish to eat, or how much fish is safe, head over to How Much Fish and see what they say about the particular fish you’re thinking of eating tonight.

Sardines are a fish that are small in size but big in other respects. We wanted to look at the health benefits of sardines, because eating sardines is one of the simplest ways of getting some good nutrition into your diet.

Sardines were named after the small Italian island called Sardinia. They are a very small fish that live in schools and which are very easy to catch for this reason. They are quite plentiful.

Sardines had the dubious distinction of being the first fish ever to be put in a can. And canned sardines are one of the most common fish in the supermarket.

Of course our website is about the health benefits of Omega 3 fats, and probably the most important of the many nutrient in sardines is the Omega 3 fatty acids. But that’s only the beginning of the story when talking about the nutrition in sardines.

If you read our website you’ll know that the Omega 3 fatty acids are essential for good health for a whole range of reasons, and we won’t go into them all here. If you’re interested in knowing more about why you should be increasing your intake of the Omega 3 fats then browse our categories on the right.

And of course the most important Omega 3 fatty acids, DHA and EPA, are found primarily in fish. However not all fish are packed with Omega 3 fats, in fact the amount of Omega 3 fats varies widely between different types of fish. Some are quite low in Omega 3.

That’s because the Omega 3 fats are primarily found in the oil in a fish, and therefore more oily fish also tend to have more Omega 3 fats.

And sardines, including canned sardines, are very high in the Omega 3 fats, with somewhere around 200 milligrams for every 100 grams of sardine that you eat. This might not sound much, but some of the more commonly recommended fish for Omega 3 content include tuna and salmon, which have around 20 percent of this. That makes it a little clearer that sardines are packed with Omega 3.

Of course the Omega 3 fats must rank very high amongst the health benefits of eating sardines, particularly as sardines are very high in these good fats, but Omega 3 is only one of the reasons why you should eat sardines. In fact the best way to get a regular dose of Omega 3 in your diet is to take daily high quality Omega 3 supplements, (though not all are high quality).

Sardines are also high in other nutrients. They are high in calcium, and of course calcium is important for your bones and nerves.

Sardines are also high in a range of vitamins, including vitamin E, vitamin D and some of the B group vitamins as well, in particular vitamin B-12. Vitamin B-12 is important to a range a bodily functions including the formation of red blood cells and your immune system, as well as your central nervous system.

One of the health benefits of sardines is that the Omega 3 fats in particular, but also some of the vitamins and anti oxidants, are very good for your skin.

They are also high in phosphorus, protein and potassium. In fact sardines are so good for you that there is now a sardine diet.

And of course a can of sardines is not the only way to eat them. If you can get them then sardines are very good eaten fresh, and here’s a few tips about cooking sardines.

Sardines tend to go off reasonably quickly. When buying them make sure you buy them the day you intend to cook and eat them.

And don’t freeze them, unfortunately they do not freeze well, you’re always better to buy them fresh.

Sardines are easy to cook. They are very good grilled or barbecued, and a good way to do this is to add a little olive oil and lemon, marinate them first and then cook them for a minute or 2 over a good heat. Because sardines are quite small they cook fast, and this is sufficient.

Some people eat the bones, however for some the backbone is a little too much, and you may prefer to butterfly your sardines to remove the backbone.

But remember, ounce for ounce sardines will rate alongside any fish on the shelves for good nutrition. They are extremely nutritious as well as the very tasty and they have one other major advantage we haven’t yet mentioned.

We have talked elsewhere about the toxic contamination of some fish. As a general rule fish which are high on the food chain, and which are predatory fish which eat other fish, tend to accumulate more of the industrial toxins now being found in fish such as Mercury and PCBs.

However sardines are quite clean. They are low on the food chain and their diet is low in potentially contaminated foods.

And finally there is one other benefit of eating sardines. It’s not a benefit to you, it’s a benefit to the sardines, though in a way it is also benefit for you.

Whilst many fish are an endangered sardine fishing is relatively sustainable compared to many of the other fish that human beings eat. In other words we won’t be killing all the sardines any time soon, and that’s good for them, and good for you, because you can continue to eat them, and enjoy the many health benefits of sardines.