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Omegas: Oil-right?

You haven't seen too much in this health column about fish oils, because frankly, the topic is a bit confusing. But the time has come to investigate fish oils and their apparent wide-spread use. Just as "whole grains" jumped on the marketing band wagon a couple of years ago, it now seems that fish oils, under the name of "omegas" are showing up in lots of foods besides fish.

There are many users of fish oil pills in our community. Some doctors prescribe them for their patients. Other persons just decide it is the in-thing to do. There is a lot of preliminary research (and on-going studies) to support their positive effects, but the most supportive evidence relates only to a few health effects, not all that are claimed.

There are omega-3s and omega 6s. The omega-6s come from vegetable oils and most of us get more than enough of these. There are three omega-3s that you will see promoted. They are ALA (alpha linoleic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid.) ALA comes from leafy green vegetables, nuts, such as walnuts, canola and soy oil and especially flax seed. Your body can convert ALA into EPA and DHA, but this process isn't very efficient. Therefore, flax and walnuts are not the best way to get EPA and DHA. The best source is from fish.

Nutrition Action Health Letter has tackled this topic in their most recent edition (October 2007.) The article is quite lengthy and a copy is yours for the asking. Their bottom line statement cuts to the heart of the matter. Simply stated, it reports:

1. There is fairly good evidence that DHA and EPA, the omega-3 fats in fish oil, can reduce your risk of a heart attack, but not your risk of cancer, memory loss or macular degeneration. (Research studies have not been able to produce enough positive results to make any definite statement about cancer, memory loss or macular degeneration.)

2. Eat fatty fish like salmon twice a week. This would give you 500 to 1,000 mg a day of DHA and EPA.

3. Vegetarians can get these oils from foods or supplements with DHA from algal oil.

4. If you have heart disease, the American Heart Association's advice is to take 1,000 mg a day of DHA plus EPA from fish oil. (Remember to always follow your doctor's advice.) 5.) Taking more than 3,000 mg per day may cause bleeding.

Since omegas are a hot item these days, you will start to see them added to several foods, such as yogurts or soy milks. You may also find foods that promote their omegas in their packaging. But there are a couple of pitfalls to be aware of with this marketing. First of all, the packaging (and advertisements) may use words like "boosts, supports or maintains." These type of words do not require any scientific backing for their use in advertising. Secondly, be sure to check the real amount you are getting in a serving. Some companies are putting the amount found in the entire container, not per serving, in bold print to attract your attention.

For free written information on this topic, that includes a list of foods high in omegas-3 and 6, as well as some information about marketing tricks, District residents (Hamden, North Haven and Woodbridge) can call QVHD, 203.248.4528. Or you can request information online or through email, dculligan@qvhd.org

Quinnipiack Valley Health District
1151 Hartford Turnpike
North Haven, CT 06473

Phone. (203)248-4528
Fax. (203)248-6671
E-Mail. info@qvhd.org