Omega-3 Fatty Acids

By Trevor Shewfelt, Pharmacist at the Dauphin Clinic Pharmacy

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The information in this article is intended as a helpful guide only. It is not intended to be used as a substitute for professional advice. If you have any questions about your medications and what is right for you see your doctor, pharmacist or other health care professional.

I am usually telling people to be careful of about natural health products because some of the claims are a little extravagant. Well this time, I am excited about Omega-3 fatty acids. Omega-3 fatty acids are not new. They’ve been around for years. The interesting thing is now they are be made and promoted by the biggest pharmaceutical manufacturer in the world, Pfizer. Pfizer made their Omega-3 a behind the counter product, so you have to ask your pharmacist for it.

Let’s start with some fatty acid terms. Omega-3 and Omega-6 fatty acids are called essential fatty acids because your body can’t make them. You have to eat them. In Canada, our usual diet contains lots of Omega-6 fatty acids, but not much Omega-3. So, you definitely don’t need to buy an Omega-6 supplement. In fact some people think Omega-6 promotes inflammation, so too much of it could be harmful.

What are Omega-3 fatty acids good for? Omega-3 fatty acids, especially EPA and DHA can prevent heart disease. They can reduce at type of fat in the blood called triglycerides. They may help rheumatoid arthritis, high blood pressure, depression and other conditions, but this evidence isn’t as strong.

There are different kinds of Omega-3 fatty acids. The three you will hear about the most are alpha-linolenic acid (AHA), eicaspentaenoic acid (EPA), and docosahexaenoic (DHA). AHA occurs in flax oil and walnuts. Although AHA has some health benefits, it is the EPA and DHA which are found in fish oils seem to be the most potent for heart health.

What is the best way to get Omega-3 fatty acids with EPA/DHA? You should eating fatty fish like salmon, tuna, and sardines. The American Heart Association recommends everyone eat at least two fatty fish meals (baked or broiled) weekly for good heart health. People who have heart disease should eat fatty fish daily.

One of the potential problems about eating lots of fish is mercury contamination. So, women who are pregnant, may become pregnant or breast feeding and young children should limit their intake of fatty fish. One more concern with fish oil is blood thinning. Fish oil can slightly increase your risk of bleeding if you take more than 3 grams per day. To be safe, if you are on blood thinners like asa, warfarin,or plavix, talk to your doctor before taking fish oil.

The magic amount of fish oil seems to be 1g or 1000 mg per day of total DHA+EPA. That works out to about 1.5-2.5 ounces of salmon, 2-3 ounces of sardines or 12 ounces of tuna (light, canned in water and drained). If we are trying to lower triglycerides, we may need more than 3 grams of Omega-3 per day.

So if you don’t like eating fish, can you get your Omega-3 with EPA/DHA in it from supplements? Well if you don’t have any heart disease, the evidence still points to eating fish as your best alternative. If you have had a previous heart attack, there was an interesting Italian study in 2001 called GISSI-Prevnzione that says that adding 1 g of Omega-3 capsules per day will reduce your chance of dying a little bit even if you are already following a proper diet, and taking the proper post heart attack medications.

So, most of us should just eat more fish. Omega-3 supplements may be helpful, but we aren’t sure. And, although I am really quite excited by these new supplements from Pfizer, remember Vitamin E. Five years ago I would have told you Vitamin E was great for your heart, but now we don’t think so. The interesting looking research has led me astray before.

As always if you have any questions or concerns about these or other products, ask your pharmacist.