Multis, Omegas, and More... Oh My!

Adapted from www.cityslim.com

While it is possible to obtain all the essential nutrients our bodies need from a well-balanced diet, omega-3 is the only physiologically-required nutrient that we actually do not get enough of! In fact, if you had to choose between taking a multivitamin and omega-3 fatty acid, most nutritionists and doctors alike would recommend omega-3 over the multi.

Why is this? Omega-3 is a naturally anti-inflammatory compound found in fish liver oil from cold-water fish, which produce this fatty acid to help insulate them. It also happens to be a component in the brain’s grey matter. (Specifically, docosahexaenoic acid, or DHA makes up 22% of the brain’s phospholipid subclasses). Therefore, it should not surprise you that studies have shown omega-3 from supplements and from the diet can improve cognitive function and protect against neuropsychiatric disorders, particularly depression.[1] But wait, there’s more! This wonder-acid not only plays key roles in cognitive development and learning (children fed with breast-milk, naturally enriched by omega-3 fatty acids, have been shown to score higher on standardized tests administered later on in life)[2], but also in:

visual development

immune and inflammatory response

preventing neurological degeneration

protecting against cardiovascular disease

cancer prevention

Just with respect to the heart, omega-3 fatty acids reduce the risk sudden death by cardiac arrhythmias by up to 50%; reduce coronary disease morbidity and mortality; lower triglycerides; and demonstrate antithrombic effects. Promising animal studies now show that omega-3 fatty acid decreases cholesterol delivery to arterial walls due to the triglyceride-clearing effect of this supplement in the blood.[3]

So why do you need a supplement? Well, first of all, our bodies cannot synthesize these long-chain compounds all on its own. We can, however, produce the two essential types, eicosapentaenoic acid (EPA) and DHA, from ingesting the 18-carbon omega-3 fatty acid alpha linolenic acid, otherwise known as flaxseed oil. But this process requires myriad enzymes and processes, such elongations and desaturations, which ends up leaving us deprived of our precious forms of polyunsaturated fatty acid.

Therefore, the best way to accumulate healthy levels of omega-3 fatty acid in our bodies is either by ingesting EPA—and DHA—rich foods, such as salmon, sardines, mackerel, or tuna (or other omega-3 enriched products on the markets such as eggs and orange juice) or by taking a supplement.Personally, when I find my diet lacking in fish, I opt for the Whole Foods Brand version of omega-3 supplements. The Whole Foods variety incorporates several critical aspects of omega-3 preparation that are critical in any supplement:

Molecularly Distilled Omega-3 (so your supplements are pure and toxin-free)

Contains both EPA & DHA

Tested to be free of PCBs (polychlorinated biphenyls), dioxins, pesticides and heavy metals

Derived from cold water fish oil

Comes in a supplement with Vitamin E to protect from oxidation [Vitamin E is also represented as tocopherol or mixed tocopherols.]

There are no established Percent Daily Values for supplements, but usually you can take up to 3 softgels a day WITH FOOD! Remember to take these with a meal because they may prevent the absorption of dietary fat (or triglycerides) and if you do not, you may get a stomach ache or bloating from this natural oil. Also, I suggest taking omega-3’s that have a pleasant lemon-flavor (as do the ones at Whole Foods) or ones that advertise “no fishy flavor!” Omega-3 can also be represented as fish oil, fish liver oil, or cod liver oil.

Need I say more? Go out and grab yourself some pure disease-prevention in bottle or treat yourself this evening to a tasty filet de poisson!

Learn more on www.cityslim.com

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[1] Sanchez-Villegas A, et al. Long chain omega-3 fatty acids intake, fish consumption and mental disorders in the SUN cohort study. Eur J Nutr. 2007;46:337-346.

[2] Birch EE, Garfield S, Hoffman DR, Uauy R, Birch DG. A randomized controlled trial of early dietary supply of long-chain-polyunsaturated fatty acids and mental development in term infants. Dev Med & Child Neurology. 2000;42:174-181.

[3] Qi K, Seo T, Jiang Z, Carpentier YA, Deckelbaum RJ. Triglycerides in fish oil affect the blood clearance of lipid emulsions containing long—and medium—chain triglycerides in mice. J Nutr. 2006;126(11):2766-72.