The Benefits of Omega 3 Fatty Acids

Numerous studies are leading researchers to conclude that omega 3 fatty acids are not only an essential nutrient for human health, but also that increasing one’s intake may benefit and treat a number of ailments from which we suffer. While there are a greater number of studies regarding the relationship between omega 3 fatty acids and cardiovascular health, there are numerous other health conditions that may be positively affected by increasing one’s intake of omega 3 fatty acids and paying attention to the proper balance of fatty acids in one’s diet. The potential benefits of omega 3 fatty acids are such that there is little risk to increasing the amount of fats and oils containing omega 3s in one’s diet, and much to gain.

Arthritis

Several studies^1-4 have found that fish oil at dosages of at least 3g per day (one study² used 18g per day) significantly reduced morning stiffness and the number of tender, swollen joints in patients with rheumatoid arthritis. These beneficial effects were more common in patients receiving higher dosages of fish oil and were not apparent until fish oil had been consumed for at least 12 weeks. Regular consumption of these omega 3s has also shown to offer a reduction in the required medication levels of those with rheumatoid arthritis.

Alzheimer’s

Studies at the Department of Veterans Affairs (VA) and the University of California at Los Angeles (UCLA) have found that a diet high in docosahexaenoic acid (DHA) dramatically slowed the progression of Alzheimer’s disease in mice. More specifically, consumption of DHA cut the harmful brain plaques that mark the disease by up to 70%.⁵

Asthma

Most likely due to the anti-inflammatory properties of omega 3s, research suggests that omega 3 fatty acid supplements may decrease inflammation and improve lung function in adults with asthma. In a study of 29 children with asthma, it was found that those who took fish oil supplements rich in eicosapentaenoic acid (EPA) and DHA for 10 months had improvement in their symptoms compared to children who took a placebo pill.⁶ While many studies continue, the potential benefits to asthma are still under investigation and more evidence is needed to draw any definitive conclusions.

Attention Deficit/Hyperactivity Disorder (ADHD)

Children with ADHD have been shown to have low levels of essential fatty acids in their blood. In a study of almost 100 boys, those individuals with lower concentrations of omega 3 fatty acids in their blood demonstrated more learning and behavioral problems than those boys with normal levels.⁷ Animal studies have shown a link between low concentrations of omega 3s with lower levels of chemicals such as dopamine and serotonin in the brain, key components in regulating attention and motivation.

High Blood Pressure (Hypertension)

Diets rich in omega 3 fatty acids have been shown to reduce blood pressure in individuals with hypertension.⁸

Cancer

Colon Cancer
Significant dietary intake of omega 3 fatty acids may reduce the risk of colorectal cancer. Certain populations, such as the Inuit, who have high fat diets, but with that consume significant quantities of fish rich in omega 3 fatty acids, have surprisingly low rates of colorectal cancer. Animal studies have shown that the intake of omega 3s can prevent the progression of colon cancer, while high levels of Omega-6s can actually promote the growth of those tumors.¹⁰ Some studies have shown the slowing or reversing in the progression of colon cancer with daily consumption of DHA and EPA. That said, one animal study has shown that in rats with metastic colon cancer, omega 3 fatty acids (specifically ALA) in fact promoted the growth of cancer cells in the liver. While the jury is still out, it may be wise for individuals with late stage colon cancer to avoid high levels of omega 3s until further studies are done.

Prostate Cancer
Both population studies as well as clinical studies suggest that omega 3 fatty acids may inhibit the growth of prostate cancer. As with breast cancer, the balance of omega 3s to Omega-6s may play a role, while as with colon cancer studies, alpha-linolenic acid (ALA) has actually been seen in higher levels of individuals with prostate cancer in a study of 67 men with the condition.

Cholesterol

Cholesterol levels have been directly linked to cardiovascular health. omega 3 fatty acids have been shown in studies to raise one’s high-density lipoprotein (HDL) level in the blood (the “good” cholesterol), which can subsequently lower the levels of low-density lipoproteins (LDL) and triglycerides. In some cases, a person’s LDL has been shown to raise slightly, however with a greater rise in HDL, a person’s ratio of HDL to LDL can improve tremendously, which is considered an overall positive change to cardiovascular health. Omega 3 fatty acids have also been shown to increase the particle size of the LDL in your blood, which is also considered a positive and healthful change.

Depression

Individuals deficient in omega 3 fatty acids or who do not maintain a proper balance of omega 3 to Omega-6 fatty acids may have an increased risk of depression. Omega 3s are a vital component of nerve cell membranes, and if nerves cannot communicate efficiently with each other, it may impair mental functioning, and therefore mental health. In a study of individuals hospitalized for depression, levels of omega 3 fatty acids were notably low in all individuals, and those who consumed fatty fish two to three times per week for five years exhibited a significant decrease in feelings of depression and hostility.

Diabetes

Omega 3s have can help individuals with diabetes in two ways. Firstly, the consumption of Omega-3s has been shown to aid in stabilizing of blood sugar levels by sensitizing insulin receptors. Secondly, individuals with diabetes often suffer from high triglyceride levels and low HDL levels and may benefit greatly from a diet rich in fish and other sources of DHA and EPA. Some individuals with diabetes, however, lack the ability to convert ALA into the omega 3s used by the body, so will not be able to benefit from sources of ALA such as flaxseed or walnuts.

Heart Disease

Studies have shown that higher intake levels of EPA and DHA will aid in lowering the risk factors for heart disease, most importantly hypertension and high cholesterol. In conjunction with a diet low in saturated fats and trans fatty acids, including, or replacing these fats with omega 3 fatty acids has been shown to lower an individuals overall risk profile. Studies of heart attack victims have found that supplementing one’s one’s diet with omega 3 daily will dramatically reduce one’s risk for stroke, follow-on heart attacks, and death. There is also ample evidence that omega 3s may treat and even prevent arteriosclerosis by inhibiting the development of plaque and blood clots which can clog arteries.¹¹

Inflammatory Bowel Disease (IBD)

When used in conjunction with certain medication, such as sulfasalazine (a standard medication for IBD), omega 3 fatty acids may reduce symptoms of Crohn’s disease and ulcerative colitis, the two types of IBD. While studies continue, in animals, it appears that ALA works better at decreasing bowel inflammation than EPA and DHA. Fish oil supplements, however, can cause side effects that are similar to symptoms of IBD (such as flatulence and diarrhea) in some individuals. Time-release preparations may help reduce these unwanted effects.

Inflammatory Disorders

Studies suggest that diets rich in omega 3 fatty acids (and low in omega-6 fatty acids) may benefit people with other inflammatory disorders, such as osteoarthritis. Several studies of cartilage-containing cells have found that omega 3 fatty acids decrease inflammation and reduce the activity of enzymes that destroy cartilage. omega 3s being known anti-inflammatory agents, further studies are being done with regards to a number of other inflammatory diseases.

Macular Degeneration

Numerous studies have shown that individuals who consume more fish in their diet are less likely to develop age-related macular degeneration (AMD), an eye condition that can lead to blindness. In a study comparing 350 people with macular degeneration to 500 without the disease, it was found that those with a healthy balance of omega 3s to Omega-6s, as well as those who consumed more fish, were significantly less likely to suffer from macular degeneration.¹² A larger study confirms that EPA and DHA from fish, four or more times per week, may reduce the risk of developing macular degeneration, however, the study suggests that ALA may actually increase the risk of this AMD¹³, so it is best to be aware of the particular fatty acids one is consuming is one suffers from certain conditions.

Osteoporosis

Studies suggest that EPA may help increase calcium levels in the body, deposit calcium in the bones, and improve bone strength. Studies also suggest that people who are deficient in certain essential fatty acids (particularly EPA and gamma-linolenic acid [GLA], an omega-6 fatty acid) are more likely to suffer from bone loss than those with normal levels. In a study of women over 65 with osteoporosis, those given EPA and GLA supplements experienced significantly less bone loss over a three year period than those who were given a placebo. Many of these women also experienced an increase in bone density over that time.

Stroke

Population-based studies are suggesting that consumption of foods rich in omega 3 fatty acids may help prevent stroke by preventing plaque accumulation and blood clots which lead to stroke. A study released in the January 17, 2001 issue of the "Journal of the American Medical Association" suggests that a diet rich in omega 3 fatty acids may be as effective as daily aspirin therapy at reducing the risk of thrombotic stroke without the side effects of aspirin therapy.¹⁴ Investigators tracked 79,839 female nurses from 1980 to 1994. At the beginning of the study, the subjects ranged in age from 34 to 59 years and questionnaires regarding diet were used to determine the women’s intake of fish and omega 3 oil. After controlling for various risk factors of cardiovascular disease, researchers found that, compared with women who ate fish less than once a month, women who ate fish 1 to 3 times per month had a 7% reduced risk of stroke, women who ate fish once a week had a 22% risk reduction, women who ate fish 2 to 4 times a week had a 27% lower risk; and women who ate fish 5 or more times a week had a 52% lower risk.

Weight Loss

By helping regulate the body’s blood sugar levels, the consumption of omega 3s can help keep hunger in check, thus aiding in weight loss. In conjunction with a regimen of exercise and diet, the inclusion of omega 3 fatty acids in a weight loss program has been shown to offer individuals better control of their blood sugar and cholesterol levels, than those individuals who do not supplement their diet with omega 3s.

Additional Disorders

While further research is needed, preliminary evidence suggests that omega 3 fatty acids may also prove helpful in protecting against some infections and treating a variety of additional conditions including ulcers, migraine headaches, preterm labor, preeclampsia, emphysema, psoriasis, glaucoma, Lyme disease, lupus, and panic attacks.

Sources

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² Cleland LG, French JK, Betts WH, Murphy GA, Elliott MJ. Clinical and biochemical effects of dietary fish oil supplements in rheumatoid arthritis. J Rheumatol 1988;15:1471-5.

³ Volker D, Fitzgerald P, Major G, Garg M. Efficacy of fish oil concentrate in the treatment of rheumatoid arthritis. J Rheumatol 2000;27:2343-6.

⁴ Lau CS, Morley KD, Belch JJ. Effects of fish oil supplementation on non-steroidal anti-inflammatory drug requirement in patients with mild rheumatoid arthritis-a double-blind placebo controlled study. Br J Rheumatol 1993;32:982-9.

⁵ The Journal of Neuroscience, March 23, 2005, 25(12):3032-3040; doi:10.1523/JNEUROSCI.4225-04.2005

⁶ Nagakura T, Matsuda S, Shichijyo K, Sugimoto H, Hata K. Dietary supplementation with fish oil rich in omega 3 polyunsaturated fatty acids in children with bronchial asthma. Eur Resp J. 2000;16(5):861-865.

⁷ Arnold LE, Kleykamp D, Votolato N, Gibson RA, Horrocks L. Potential link between dietary intake of fatty acid and behavior: pilot exploration of serum lipids in attention-deficit hyperactivity disorder. J Child Adolesc Psychopharmacol . 1994;4(3):171-182. & Stevens LJ, Zentall SS, Deck JL, et al. Essential fatty acid metabolism in boys with attention-deficit hyperactivity disorder. Am J Clin Nutr . 1995;62:761-768.

⁸ Howe PR. Dietary fats and hypertension. Focus on fish oil. Ann N Y Acad Sci 1997;827:339-52.

⁹ Lockwood K, Moesgaard S, Hanioka T, Folkers K. Apparent partial remission of breast cancer in ‘high risk’ patients supplemented with nutritional antioxidants, essential fatty acids, and coenzyme Q10. Mol Aspects Med. 1994;15Suppl:s231-s240.

¹⁰ Tsai W-S, Nagawa H, Kaizaki S, Tsuruo T, Muto T. Inhibitory effects of n-3 polyunsaturated fatty acids on sigmoid colon cancer transformants. J Gastroenterol. 1998;33:206-212.

¹¹ Meydani M. Nutr Rev. 2000 Feb;58(2 Pt 1):56-9.

¹² Seddon JM, Rosner B, Sperduto RD, Yannuzzi L, Haller JA, Blair NP, Willett W. Dietary fat and risk for advanced age-related macular degeneration. Arch Opthalmol. 2001;119(8):1191-1199.

¹³ Cho E, Hung S, Willet WC, Spiegelman D, Rimm EB, Seddon JM, et al. Prospective study of dietary fat and the risk of age-related macular degeneration. Am J Clin Nutr. 2001;73(2):209-218.

¹⁴ JAMA, 2001; 285: 304-312. "Intake of Fish and omega 3 Fatty Acids and Risk of Stroke in Women"