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Omega-3: Is This the Right Supplement for Me?

Emma Hews, PharmD Candidate 2008
Shenandoah University
Prepared during Consumer Health Information Corporation Clerkship
McLean, VA

Throughout the recent years omega-3 has continued to make headlines. Omega-3 has been shown to help many diseases, especially those related to inflammation. With all the information out there, it can be hard to determine if this product is right for you.

What is Omega-3?

There are two common fatty acids known as omega-3 and omega-6. Your body cannot make either one of these fats. You need to get them from your diet. The body needs to maintain a balance of Omega-3 and omega-6. Omega-3 has anti-inflammatory effects, where omega-6 can promote inflammation. Many Americans have about 10 times the amount of omega-6 in their body. Too much omega-6 may help contribute to some diseases, especially those involving inflammation.

Where is Omega-3 found?

Common food sources of Omega-3

  • Fish such as salmon, anchovies, halibut, tuna
  • Olive oil
  • Nuts and seeds like walnuts, soybeans, flaxseeds

Common food sources of Omega-6

  • Some animal meat
  • Sunflower oil
  • Sesame oil
  • Soybean oil
  • Grapeseed oil

Why is Omega-3 Important?

The effect of Omega-3 has been studied with many different diseases. Many studies are showing that there is a positive effect on heath health and disease prevention. Omega-3 can help widen blood vessels. This may lead to lower blood pressure, and a healthier heart. Another way that omega-3 can help your heart is by lowering triglycerides. Triglycerides are a bad type of fat that is found in the blood. Scientists believe so strongly in the triglyceride lowering power of omega-3, there is even a prescription product (Omacor) for that reason. Omega-3 may also help with many other disease states such as depression, type II diabetes, dementia, osteoporosis, and inflammatory arthritis.

Are flaxseed oil and fish oil the same?

Omega-3 can be found in both flaxseed oil and fish oil. In fish oil the omega-3 comes in two active forms the body can use. These forms of omega-3 are known as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). A lot of heart disease studies have been done using EPA and DHA. Omega-3 in flaxseed oil is a little different. The omega-3 found in flaxseed oil has to be converted to a form the body can use such as EPA and DHA. This inactive form of omega-3 in flaxseed oil is known as alpha-linolenic acid (ALA).

Is Omega-3 safe?

Omega-3 is a very safe supplement to take.

  • There are almost no side effects from omega-3. A fishy taste in the mouth and some stomach upset are the most common side effects.
  • Omega-3 also has very few drug interactions. There is some interaction between blood pressure medicines and blood thinners (which are used to prevent clots). This happens because omega-3 can also help lower blood pressure and thin the blood.

There has been a study done that states that omega-3’s should not be used in people who have severe heart disease. As with any supplement, it is a good idea to talk to you doctor and pharmacist before starting on omega-3 products.

How much Omega-3 should I take?

  • Researchers from Pennsylvania State University have suggested that 500mg/day of EPA and DHA together may be necessary for heart disease prevention. This is the equivalent of 2 meals with fish once a week.
  • For those who have heart disease, these same researchers recommend 1000mg/day of EPA and DHA.

Is omega-3 really the right supplement for you? While many people could benefit from omega-3 supplementation, only your doctor and pharmacist will know if this is best choice for you.

References

  1. Deckelbaum RJ and Akabas SR. n-3 fatty acids and cardiovascular disease: navigating toward recommendations. Am J Clin Nutr. 2006;84:1-2.
  2. Gebauer SK, Psota TL, Harris WS, Kris-Etherton PM. N-3 fatty acid dietary recommendations and food sources to achieve essentiality and cardiovascular benefits. Am J Clin Nutr. 2006:83:1526-1535
  3. Hutchins H and Vega CP. Omega-3 fatty acids: recommendations for therapeutics and prevention. MedGenMed. 2005;7:18
  4. Omega-3 fatty acids, fish oil, alpha-linolenic acid.
    Accessed July 20th 2007.
  5. Omega-3 fatty acids, fish oil, alpha-linolenic acid.
    Accessed July 25, 2007.
  6. Natural Medicines Data Base
    Accessed July 25, 2007
  7. University of Maryland Medical Center

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