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-f T Ie've all heard that omega-3s I A I can work wonders for our V Y brain,heartandjoints,and
that taking a fish oil supplement is a highly efficient way to get all the omega-3s we need. But what do they
actually do, and how much do we need? Do we choose a fish oil tablet or liquid

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WHAT'S SO SPECIAL ABOUT OMEGA-35?

There are two types ofessential fatty acids our bodies need but can't produce: omega-3s and omega-6s. Our diets alreadyprovide sufficient omega-6 from meat, poultry, eggs, nuts and such plant-based oils as canola, sunflower and safflower. But Australia, and most of the Western world, is known to be deficient in omega-3s - specifically, long-chain omega-3s containing eicosapentaenoic (EPA)

that's'superi'advancedl'smartl'naturall 'wildl or with added glucosamine or vitamin D? Good Heolth delves into the world of omega-3s to answer some of the questions you might have.
92

and docosahexaenoic (DHA) acids, known to be vital to heart health, brain and eye development, and overall good health maintenance. The prime source of EPA and DHA is oily fish (see Best Fish Sources ofEPA/ DHA on the next page).

HOW DO WE KNOW IT'S GOOD FOR US?

Back in the r97os, researchers

Deborah Cooper. "Omega-3s help to

keep the fatty layer ofyour cells

discovered that, compared to their Western counterparts, the Greenland Inuits had a spectacularly low incidence of cardiovascular disease and other chronic illnesses. Their diets mainly consisted of wild fish, seal and whale blubber - all rich in EPA and DHA. Further controlled studies have revealed that omega-3s can benefit a multitude of conditions: they can protect against heart attack and stroke; reduce inflammation and relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease; prevent the development and progression of age-related macular degeneration; boost brain function; elevate mood; lower blood pressure; reduce triglycerides; and improve blood circulation - and these findings are championed by both the medical and naturopathic

pliable in order to to allow nutrients, electrolytes and neurotransmitters to transfer across the cell wall," explains Cooper. Kevin Krail, executive director of the Omega-3 Centre, explains that essential fatty acids need to build up in the cell membrane in order to do their job. "Once you stop eating fish or taking supplements, you have to start building all over again," he says.

HOW MUCH OMEGA-3 DO I NEED?

Opinions vary. The National Heart Foundation recommends soomg per day of combined DHA/EPAfor optimum cardiovascular health, and this dose is considered standard for general health maintenance. Two servings of oily fish per week equates to soomg per day. Not everyone agrees, however, that 5oomg of EPA/DHA a day is enough. "From a naturopathic perspective, our recommendation is that you have seafood in your diet five times a week," says Cooper. Moreover, therapeutic doses for serious conditions are considerably higher. Aballpark guide to daily dosages is: 5oomg to rzoomg a day for basic health maintenance and cardiovascular benefits and zooomg

to 3ooomg a day for therapeutic or preventative treatment (see table of Recommended Daily Doses of Combined EPA/DHA on the next page).

WHAT SHOULD I LOOK FOR IN A FISH OIL SUPPLEMENT?

There are two vital elements to consider: the amount of combined EPA/DHA in each capsule, and the quality and source ofthe fish oil. It pays to scrutinise the label because the number on the front can be misleading. For instance, many cheaper brands will claim a potency of rooomg but if you look closely at the breakdown of ingredients, you'll see that only a small component is EPA/DHA - usually only r8o/rzo. The lower the EPA/DHA content, >

communities as well as government health agencies around the world. Research into the role of omega-3s in treating obesity, cancer, diabetes and Alzheimer's disease is ongoing, with positive evidence gathering steam all the time.

WHAT DO OMEGA-3S ACTUALLY DO?

Basically, they keep everything flowing, explains naturopath

the more capsules you'll have to take each day, which means you'll end up spending more money in the long run. "Find a fish oil that's got 3oomg EPA and 2oomg DHA per capsule," says Cooper. Then you can talk to your health practitioner about whether you need to take a dose for maintenance or more for the therapeutic benefit. As for quality, thanks to the

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Therapeutic Goods Administration (TGA), here in Australia fish oil

supplements will have passed strict guidelines set for contaminants such as mercury, lead, arsenic and PCBs

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(polychlorinated biphenyls). However, if you see the words 'ultraclean','pharmaceutical grade' or'practitioner only' on the label, you can be assured that the fish oil will be free of any detectable
level oftoxins. Also, brands that are certified by the Global Organization for EPA and DHA Omega-3s (GOED), which has set the international gold standard for ethical and sustainable harvesting and manufacturing methods as well as freshness and purityvalues, are the highest quality of all.

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ARETHERE OTHER PRECAUTIONS?

Fish oil is a natural anticoagulant and blood thinner, so if you're taking blood pressure medications, or blood-thinning medications such as aspirin or warfarin, you should consult a doctor before taking it. Because of its blood-thinning actions, it is also advised to stop taking fish oil five to seven days before surgery.

vitamin A can cause serious side effects, especially in pregnant women.

WHAT IF I'M VEGETARIAN, VEGAN OR ALLERGIC TO FISH?

Plant-based supplements containing short-chain omega-3s, or alphalinolenic acids (ALA), derived from canola, flaxseed, walnuts and soy, have been suggested as an alternative. Unfortunately, ALAs don't pack quite the same punch as long-chain omega3s: they're simply not converted in the body as efficiently. More effective would be algal omega-3 supplements, from

WHAT ABOUT FISH

LIVER OILS?
Because of their high levels of vitamin A, cod liver oil and halibut liver oil are not safe to take in the same doses as

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DO I NEED ADDED NUTRIENTS WITH MY FISH OIL SUPPLEMENT?

There's a limit to what will fit into a capsule, so packing in extra elements such as vitamin D, evening primrose oil or glucosamine may mean sacrificing the amount of s o

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Mackerel Trout - rainbow and lake Halibut Herring Sea bass Sardines Swordfish Oysters Tuna - albacore, bluefin, yellowfin Turbot Pilchards Anchovies Salmon Krill*
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