Omega 3 and EFA Supplementation Made Easy
Doctors and researchers have really begun touting the benefits of EFAs, and EFA supplements are abundant on the market. EFA in the right amounts is believed to help fight a whole host of ailments including heart attack, stroke, arthritis, auto-immune problems, acne, PMS, weak bones, low energy, dry skin, obesity, type II diabetes, depression, hormone imbalance, mental fatigue, stress, and symptoms of mental illness and Alzheimer’s.
Finding the right supplement or dietary advice for getting the right mix of EFAs can get very confusing for most people because there are so many components, initials, abbreviations and lots of conflicting advice. Let’s break it down and see if we can’t get to the essential information on essential fatty acids.
EFAs, or Essential Fatty Acids are dietary components that our bodies require, but cannot make on their own. Omega 3 and omega 6 are essential fatty acids. Omega 9 is often included when discussing EFAs, but technically it is not one because our bodies can indeed produce their own supply of omega 9.
OMEGA 3: There are three types of omega-3s: DHA and EPA, which are found in fish and marine algae, and ALA which is found in plants, seeds, and nuts. DHA and EPA are most important in terms of supplementation. Omega 3 inhibits inflammation, which is believed to be the basis for most disease.
OMEGA 6: Omega 6 comes in the form of LA and is more abundant in the diet. We get it from most oils, baked goods, nuts cereals, and avocado. Omega 6 promotes inflammation which when kept in check is important for proper immune functions.
EFAs are highly beneficial, each in their own way, but only when we get them in the correct balance. Many researchers believe that the proper diet should have an Omega 6 to Omega 3 ration of 4:1 or less, and some even say 1:1. It is estimated that the average American diet is more like 30:1. This imbalance is believed to be at the heart of many health issues.
The reasons for the imbalance are many. Primarily, today’s grain fed animal and farm raised fish products reduce the amount of omega 3 that we get from the meat, dairy and seafood in our diets. Omega 6 is more prevalent naturally because it is available in many non-animal based foods. Plus, the amount of omega 6 we receive has increased over the years because of cheap oils used in the production of processed foods.
SUPPLEMENTATION: To get a good supplement, follow these guidelines. If you are on blood thinners or other medication, check with your doctor before adding fish oil or other supplements to your diet.
1) Get an Omega 3 fish oil supplement. Increasing the amount of Omega 3 will offset the excess omega 6 in the diet. Stay away from EFA “blend” products that boast a blend of 3, 6 and 9. These are labeled as a benefit, when in fact they contain cheap fillers that you don’t need and don’t want. Almost all omega 3 supplements have other fish oil components so you probably won’t find one that is 100% omega 3, but this should be the main component.
2) Focus on the amount of EPA and DHA. Your supplement should provide a combined minimum of 500 mgs of these two components.
3) The ratio of EPA to DHA is important too. Look for a ratio of 2:1, and at a minimum 3:2. With a combined 500mg supplement that would be about 300mg EPA and 200mg DHA.
4) Make sure the label says that the product is molecularly distilled or purified. This insures that toxins like Mercury and other impurities have been removed. Most fish oil supplements today are found to be safe in this regard, but the label should say so.
5) Added vitamin E is good. EPAs oxidize and the added vitamin E will protect you against free radicals caused by oxidation.
6) Optionally, you can select a product with a lemon flavor as these tend to decrease aftertaste and the fish oil burp that some people experience.
Get your EFAs every day and improve your overall health.
Author : Marty Brill is a freelance writer and web master who reports on various topics including diet, nutrition, fitness and self improvement. You can check out Marty’s latest project Pink Motorcycle Helmet where he takes an interesting look at the American female biker market, including helmets and other women’s motorcycle gear.
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