By Joan and James O’Keefe
A sharper mind, a happier mood, a healthier heart, a leaner body, and less inflammation: Thousands of scientific studies have documented an astounding array of physical, mental, and emotional benefits conferred by omega-3 supplementation. Omega-3 fats nourish the cells of the skin, hair, nerves, brain, heart, and virtually all of the tissues and organs.
You are what you eat. This overused cliché is literally true when we are talking about the type of fats we consume. The membranes of the cells throughout your body are mostly composed of lipids (fats). Omega-3 fats were plentiful in our natural food chain. Countless generations before us ate a high omega-3 diet of wild game, leafy greens, nuts and especially fish. Unfortunately modern food manufacturers have squeezed the omega-3s out of our diet and replaced them with harmful saturated and trans fats.
According to the USDA guidelines, Americans should strive for about 500 mg of DHA plus EPA per day. These two essential fatty acids are found mainly in fish. In order to meet these requirements, an individual must consume at least two oily fish meals per week or use omega-3 fish oil supplements. Since 2002, the American Heart Association has recommended the same dosage for healthy individuals, but 1000 mg daily for those with known heart disease. The USDA diet guidelines also acknowledge the research indicating omega-3’s impact on improved heart and brain functioning as well as other benefits to the body.
You should try to eat fish two to three times weekly, avoiding fried fish and large carnivorous species like shark, swordfish, and fish caught in contaminated waters like most freshwater lakes in America. These fish can contain dangerous contaminants like mercury or pesticides, especially in their skin. To avoid consuming these remove and discard the fish skin, visible fat, and dark flesh before cooking. The best choice for cooking fish is to broil, grill, bake, or boil rather than fry.
Some people complain of a fishy aftertaste or belching after taking fish oil. This is the only real side effect of fish oil and can be minimized by using a more highly concentrated “pharmaceutical-grade” omega-3 supplement, keeping the bottle in the freezer, or using an enteric coated variety, like CardioTabs Omega-3 Fish Oil.
We believe the evidence indicates a more optimal dose of omega-3 to be about 1000 to 1500 mg of DHA + EPA daily. To accomplish this you will need to read the label on your bottle of fish oil. Look for DHA and EPA and add the two numbers to determine how many pills you’ll need to take to reach the desire amount. The capsules can be taken all at one time, generally with a meal, or in two divided doses, such as with breakfast and the evening meal.
For all its benefits, omega-3 fat does have one downside – it is easily oxidized and thus in high doses can deplete your body’s antioxidant levels. To prevent this you should try to use extra virgin olive oil as your primary cooking and salad oil. Extra virgin olive oil is rich in antioxidants, including vitamin E and squalene, which provide protection against oxidation of the omega-3 fat, ensuring that you will get the full benefits without any downside from fish oil supplementation. If you have triglyceride levels over 150 mg/dL, you may need 2000 to 5000 mg of EPA + DHA to normalize your triglycerides and risk of heart disease.
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