by Leslie Baker, PharmD, RPh |
The essential polyunsaturated fatty acids omega-3 and omega-6 have been extensively studied and the benefits to the cardiovascular system are well known. What is not as well known are the differences between omega-3 and omega-6 fatty acids and how much of each should be consumed?
The most common omega-3 fatty acids found in the human body are alpha linolenic acid (ALA), eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). Since these are essential fatty acids, all 3 of must be obtained either from the diet or by taking supplements. EPA and DHA are found in high concentrations in fatty fish such lake trout, mackerel, herring, sardines, albacore tuna and salmon; foods that are lacking in many American diets. ALA is found in canola, walnut, flaxseed and their oils, tofu and other forms of soybeans. The body can readily use EPA and DHA. Although the body can use ALA, it must be converted to EPA and DHA first. Gender, smoking and diet appear to affect this conversion and it is thought to be inefficient in many people.
Linoleic acid (LA) is the primary omega-6 fatty acid found in food. American diets are generally abundant in LA, which comes primarily from vegetable oils such as corn, sunflower, safflower and soy. The American Heart Association currently recommends that at least 5% to 10% of daily calories come from omega-6 polyunsaturated fatty acids.
The question of should there be a balance in the amount of omega-3 fatty acids and omega-6 fatty acids consumed remains controversial. Omega-3’s help reduce inflammation and omega-6’s tend to promote inflammation so there are many that believe there needs to be a balanced ratio between the two (somewhere around 2:1 and 4:1) in order for both to work together and promote good health. Recent data shows that higher intakes appear to be safe and may even be more beneficial when a low-saturated-fat and low-cholesterol diet is followed. The latest review of evidence indicates that although omega-6 fatty acids are linked to inflammation, anti-inflammatory molecules are also formed and these suppress the production of substances that are crucial in the formation of atherosclerotic plaques (these plaques build-up in arteries restricting blood flow to the heart).
Whether you subscribe to the theory that there should be a balance between the omega-3 and omega-6 fatty acids or not, it is well established that most Americans do not consume the necessary amount of omega-3’s in their diet. Taking a high quality supplement, which contains the American Heart Associations recommendation of 0.5 to 1.8 grams of EPA and DHA per day, may be a solution to eating the two servings of fish per week that many of us miss.
References:
- Harris W., et al. Omega-6 Fatty Acids and Risk for Cardiovascular Disease. Circulation [Internet].2009 Feb 17 [cited 2009 December 22];119:0-0. Available from http:circ.ahajournals.org.
- www.physorg.com/news152527394
- www.americanheart.mediaroom.com
- www.hsph.harvard.edu/nutritionsource/questions/omega-3/inedx.html
- www.umm.edu/altmed/articles/omedga-3-000316.htm
For more info, contact Leslie Baker at (775) 829-0774.
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