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Journals, internet, tv, friends or even neighbours tell us how beneficial are omega-3 fatty acids and that it is the best for our health if we buy and consume fish supplements everyday. How is it in reality? Let's start from basics.
Omega-3 fatty acids and omega-6 fatty acids are polyunsaturated fatty acids(PUFAs) with double bond at the third carbon or six carbon from the end of carbon chain. Omega-3 fatty acids that are involved in human physiology are: alfa-linolenic acid (ALA), eicosapentaenoic acid (EPA) , docosahexanoic acid(DHA). Family of omega-6 fatty acids is big but the most important is linoleic acid which is basis for other fatty acids(gamma linolenic acid, ericosadienoic, arachidonic etc). We cannot synthesize these acids in our bodies but we have to get them from food. They are essential for normal metabolism.
picture from http://www.projectswole.com/supplements/11-reasons-to-supplement-with-omega-3/
They are integral part of cell membranes in the body and affect function of cell receptors. They are precursors to many other substances in body such as fe hormones that are involved in regulating blood pressure and inflammatory responses.
Primary source of omega-3 fatty acids are oily fish, walnut oil , algal oil, linseed oil. Omega-6 we can find in soybean oil, linseed oil, sunflower oil, corn oil.
Huge boom for omega-3 and 6 fatty acids started in 1929 when the Burrs (George and Mildred) published their paper about rats deprived dietary fats for few months which resulted in scaly skin. After that, it was believed that those fatty acids are good for everything,startng from cancer through cardiovascular diseases til autoimmunologic ones. Recent studies have proved that they are beneficial for some conditions,but of course not for all.
Systematic review' Effects of omega-3 fatty acids on cancer risk' from 2006 proved that high intake of omega-3 does not prevent from cancer and there is no link between such consumption and cancer.
Intake of fish reduces risk of cerebrovascular disease but thanks to nutrients that fish is rich in( vit.B, D complex, amino acids, trace elements reduces) ,not thanks to omega-3 fatty acids- proved systematic review 'Association between fish consumption,long chain omega 3 fatty acids, and risk of cerebrovascular disease:systematic review and metaanalysis' from 2012.
On the other hand, it was proved that omega-3 fatty acids reduce significantly lower blood pressure not only in patients with hypertension but also with normal blood pressure : 'Long chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid and blood pressure'. and they also reduce blood triglyceride level 'Overview of prescription omega-3 fatty acid products for hypertriglyceridemia'.
There are many articles (fe 'Omega-3 fatty acids in inflammation and autoimmune diseases') that say omega-3 fatty acids are anti-inflammatory and can be helpful in autoimmune diseases,fe rheumatoid arthritis, psoriasis, sle, asthma and also mental health diseases but we should wait for more scientific evidents and further studies.
What is the most important? We should have balanced diet and take into consideration omega-6 to omega-3 ratio. Both of them are essential and both of them compete for the same metabolic enzymes and they have influence on production of eicosanoids that are involved in body's inflammatory and homeostatic processes. Some authors recommend 1:1 ratio and others 1:4(omega-3 3 times higher intake). We should also remember about intake of omega-3 fatty acids with natural products such as fish and not ready supplements.
REMEMBER:
Journals, internet, tv, friends or even neighbours tell us how beneficial are omega-3 fatty acids and that it is the best for our health if we buy and consume fish supplements everyday. How is it in reality? Let's start from basics.
Omega-3 fatty acids and omega-6 fatty acids are polyunsaturated fatty acids(PUFAs) with double bond at the third carbon or six carbon from the end of carbon chain. Omega-3 fatty acids that are involved in human physiology are: alfa-linolenic acid (ALA), eicosapentaenoic acid (EPA) , docosahexanoic acid(DHA). Family of omega-6 fatty acids is big but the most important is linoleic acid which is basis for other fatty acids(gamma linolenic acid, ericosadienoic, arachidonic etc). We cannot synthesize these acids in our bodies but we have to get them from food. They are essential for normal metabolism.
They are integral part of cell membranes in the body and affect function of cell receptors. They are precursors to many other substances in body such as fe hormones that are involved in regulating blood pressure and inflammatory responses.
Primary source of omega-3 fatty acids are oily fish, walnut oil , algal oil, linseed oil. Omega-6 we can find in soybean oil, linseed oil, sunflower oil, corn oil.
Huge boom for omega-3 and 6 fatty acids started in 1929 when the Burrs (George and Mildred) published their paper about rats deprived dietary fats for few months which resulted in scaly skin. After that, it was believed that those fatty acids are good for everything,startng from cancer through cardiovascular diseases til autoimmunologic ones. Recent studies have proved that they are beneficial for some conditions,but of course not for all.
Systematic review' Effects of omega-3 fatty acids on cancer risk' from 2006 proved that high intake of omega-3 does not prevent from cancer and there is no link between such consumption and cancer.
Intake of fish reduces risk of cerebrovascular disease but thanks to nutrients that fish is rich in( vit.B, D complex, amino acids, trace elements reduces) ,not thanks to omega-3 fatty acids- proved systematic review 'Association between fish consumption,long chain omega 3 fatty acids, and risk of cerebrovascular disease:systematic review and metaanalysis' from 2012.
In systematic review 'Association between omega-3 fatty acid supplementation and risk of major cv disease events' omega-3 fatty acids intake was not associated with lowering risk cardiovascular disease,myocardial infarction, sudden cardiac death and stroke. Also, the newest NICE guidelines (published july 2014) recommends that doctors should explain their patients that there is no evidence that omega-3 fatty acids help to prevent cardiovascular diseases.
On the other hand, it was proved that omega-3 fatty acids reduce significantly lower blood pressure not only in patients with hypertension but also with normal blood pressure : 'Long chain omega-3 fatty acids eicosapentaenoic acid and docosahexaenoic acid and blood pressure'. and they also reduce blood triglyceride level 'Overview of prescription omega-3 fatty acid products for hypertriglyceridemia'.
There are many articles (fe 'Omega-3 fatty acids in inflammation and autoimmune diseases') that say omega-3 fatty acids are anti-inflammatory and can be helpful in autoimmune diseases,fe rheumatoid arthritis, psoriasis, sle, asthma and also mental health diseases but we should wait for more scientific evidents and further studies.
What is the most important? We should have balanced diet and take into consideration omega-6 to omega-3 ratio. Both of them are essential and both of them compete for the same metabolic enzymes and they have influence on production of eicosanoids that are involved in body's inflammatory and homeostatic processes. Some authors recommend 1:1 ratio and others 1:4(omega-3 3 times higher intake). We should also remember about intake of omega-3 fatty acids with natural products such as fish and not ready supplements.
REMEMBER:
- Omega fatty acids are essential for our metabolism,they are 'start button' for different substances
- They cannot be synthesized in our body, we have to deliver them with food
- Omega-3 fatty acids can be found in fish, linseed oil, walnut oil. Omega-6 is in soybean oil, sunflower oil, linseed oil.
- There is evidence that omega-3 lower blood triglyceride level and blood pressure.
- Do not take supplements with omega-3, try natural products!
- https://en.wikipedia.org/wiki/Omega-3_fatty_acid#cite_note-Mac2006-4
- http://www.eufic.org/article/en/artid/The-importance-of-omega-3-and-omega-6-fatty-acids/
- http://www.ncbi.nlm.nih.gov/pubmed/12480795
- http://www.tandfonline.com/doi/abs/10.3810/pgm.2014.11.2828?journalCode=ipgm20
- http://www.ncbi.nlm.nih.gov/pubmed/24610882
- http://www.bmj.com/content/345/bmj.e6698
- http://jama.jamanetwork.com/article.aspx?articleid=202260
- https://umm.edu/health/medical/altmed/supplement/omega6-fatty-acids
- http://www.hsph.harvard.edu/nutritionsource/omega-3-fats/
- https://en.wikipedia.org/wiki/Omega-6_fatty_acid
- http://www.bmj.com/content/332/7544/752
- http://www.mayoclinic.org/drugs-supplements/omega-3-fatty-acids-fish-oil-alpha-linolenic-acid/dosing/hrb-20059372
- http://www.ncbi.nlm.nih.gov/pubmed/9478042
- https://www.nice.org.uk/advice/ktt4/chapter/Evidence-context
- http://jama.jamanetwork.com/article.aspx?articleid=1357266
