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In recent times, you’ve probably heard the terms “fish oil”, “Essential Fatty Acids” (EFAs) and “Omega-3”. As with many buzzwords, it is easy to dismiss these as marketing gimmicks with no hard science behind them. However, it would be wrong to do so. EFAs are completely backed by numerous studies and, in my opinion, represent the greatest nutritional deficit facing mankind today.

A good way to understand how fatty acids are beneficial for the human body is to look at the way they interact. The Omega-3 and Omega-6 fatty acids form different “signaling paths” that control a staggering amount of bodily functions, especially ones involving inflammation and the central nervous system. There is essentially a perfect ratio between the Omega-3 and Omega-6 acids in a human body, allowing for the greatest “communication” on the signaling paths. This ratio is 3 units of Omega-6 for every 1 unit of Omega-3 (although this is still hotly debated, even getting close to this ratio will provide a world of difference¹. This is all well and good, except that scientists have begun to understand that the average human has far less Omega-3 acids in their body than what would constitute a perfect system, and often humans consume more Omega-6 than they should. In fact, the average Western diets provide ratios of 10:1 to 30:1! This makes sense, as Omega-6 acids mostly come from animal fats and vegetable oils (Western diet staples). Omega-3 acids come from foods less common in Western diets, such as fish, flax oil, kiwis, hemp, and lingonberries.

The skewing of this ratio has been partially responsible, scientists think, for the advent of “lifestyle diseases” (and most coincidentally relate to inflammation)! Strokes, depression, obesity, heart disease, and Type 2 Diabetes are examples of lifestyle diseases. Can more EFAs help prevent most or all of these diseases? If you are deficient, very much so.

Still not convinced? Here’s some interesting studies that have been performed recently (verbatim from T-Nation and Wikipedia):

• “The Nutritional Physiology Research Group in Australia showed that omega-3 enriched fish oil combined with exercise provides significantly greater fat loss benefits than exercise or fish oil alone.”²
• Researchers in Scotland have found that people who take FFA score 13% higher on IQ tests.
• Taking a daily fatty acid supplement may boost the effectiveness (or even replace) antidepressants in some people. Depressed people who added omega-3s to their treatment showed less anxiety, fewer sleeping problems, less overall sadness, and fewer sexual problems.
• In a six-month study involving people with schizophrenia and Huntington’s disease who were treated with EPA or a placebo, the placebo group had clearly lost cerebral tissue, while the patients given the supplements had a significant increase of grey and white matter.³
• Some studies were conducted on prisoners in England where the inmates were fed seafood which contains Omega Three Fatty acids. It was observed that the high consumption of these fatty acids led to a drop in the homicide rates. Another study was conducted in Finland where they found that prisoners who were convicted of violence had lower levels of Omega Three Fatty Acids than normal.⁴
• According to a study from Louisiana State University in September 2005, fish oil may help protect the brain from cognitive problems associated with Alzheimer’s disease. A study from the University of Adelaide indicated that fish oil may be as or more effective than Ritalin for treating Attention-deficit hyperactivity disorder.⁵
  

How does one get more Omega-3s, then? One easy thing to do is to eat more fish. However, since mercury pollution has risen so quickly, eating seafood is not as recommended as it once was. The best way to increase your concentration of Omega-3 fatty acids, in my opinion, is fish oil capsules. You can find these in the pharmacy section of any supermarket. Take anywhere from 1-10 capsules a day with water as a dietary supplement. Another easy way to add Omega-3 to your diet is to eat cage-free eggs or buy meat that comes from grain-fed animals. Smart Balance even makes a tasty spread fortified with Omega-3s.

EFA research continues to this day, and more and more people are discovering the many benefits of supplementation. The change in your diet is not something you will effectively feel, but you will thank yourself later in life for getting more Omega-3s.

1. Simopoulos AP, Leaf A, Salem Jr N. Statement on the essentiality of and recommended dietary intakes for omega-6 and omega-3 fatty acids. Prostaglandins, Leukotrienes and Essential Fatty Acids 2000;63:119-121. [↩]
2. T-Nation Article [↩]
3. International Review of Psychiatry, vol 18, p 149 [↩]
4. New York Times Article [↩]
5. Walter J. Lukiw (2005-06-28). “A role for docosahexaenoic acid–derived neuroprotectin D1 in neural cell survival and Alzheimer disease“. J. Clin. Invest 115: 2774-2783. DOI:10.1172/JCI25420. Retrieved on 2007-02-09. [↩]