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(HealthNewsDigest.com) – We’ve heard all along that the fatty acids known as the Omega 3’s are the good fats, protecting us from many diseases, mostly chronic diseases that increase as we age. But just this past week a report was released that some of these benefits did not hold up as shown in a recent study. So, are these fats good for us and beneficial or not?
This past week the news came out that Omega-3 supplements do not slow mental decline in Alzheimer’s patients according to a new study published in the Journal of the American Medical Association. In this study conducted by the Alzheimer’s Disease Cooperative Study, Alzheimer’s patients who took an omega-3 supplement showed no benefit in either their cognition or brain atrophy.
In brief, researchers randomly assigned 402 participants to either a DHA supplement (2 grams per day) or a placebo for 18 months. Fish oil and other fish products have been touted as beneficial for their omega-3 fatty acid—specifically DHA—content.
Let’s note a few things about this study. It is one study; it used supplements versus whole foods containing DHA, and participants were individuals who had been diagnosed with mild to more advanced Alzheimer’s disease. What I am stating here is that from this one randomly controlled study, supplementation of the omega -3 fatty acid DHA did not result in a significant positive outcome for Alzheimer’s patients.
Does this make it conclusive that omega- 3’s are not beneficial for brain health, or help to prevent Alzheimer’s? Or does it mean conclusively that only supplementation of the Omega -3 fatty acid DHA does not slow down the progression of the disease? How about supplementation of all the Omega-3 fatty acids, would they be beneficial? What I can say is that one study, no matter how high on the grading scale of scientific methods used, can arrive at a final conclusive answer, and this study only addressed supplementation in Alzheimer patients (please note, I am not disputing the findings of this study as an individual study!).
So, let’s take a look at what a review of the current literature suggests regarding Omega- 3 fatty acids, and Alzheimer’s disease (review referring to multiple qualifying studies).
“In the case of Alzheimer’s Disease, various genetic, medical and environmental factors appear to be causative. The risk of AD increases, when one of these factors leads to a decreased cerebral perfusion, which causes an insufficient flow of blood to the brain. Thus, the beneficial effects of n-3 omega PUFAs (polyunsaturated fatty acids) can decrease the risk of AD by easing the flow of blood in the brain and central nervous system. Additionally, the recommended daily intakes of omega-3 fatty acids in AD have yet to be determined” (source listed below).
The review does go on to report additional studies regarding the Omega -3’s and their effect on dementia and AD, to state that ” we have got very few data as related to the association between n-3 omega and dementia. According to some findings, people with dementia have significantly lower levels of n-3 omega in their blood than people at the same age with normal cognitive function”. In other findings they report, “evaluated were the association of red blood cell membranes, total 3 omega’s (meaning DHA and EPA) and blood mercury with the incidence of dementia and AD. They found no correlation of participants of age 65 and older, AD or dementia to typical high fish intake”.
One interesting point they did make to the lack of positive correlation was the high oxidation rate of the omega 3’s, which can be offset with Vitamin E supplementation (E is a free radical scavenger lowering the negative effects of oxidation in our body). In addition, another limitation in these last studies is, “because dementia risk doubles with every 5 years over age 65 years, the initial protective effect of the fatty acids against dementia and AD may be due to their protective effects against cardiovascular diseases rather than their direct effect on the diseases themselves”.
Okay, one more source, so bear with me. According to a scientific systematic review (the highest form of scientific evidence) reported in by The Cochrane Library, “Evidence from biological and epidemiological studies suggests that lower omega- 3 intake is associated with an increased risk of dementia. In experimental animal models, dietary enhancement of DHA slows the expression of Alzheimer’s pathology and improves cognitive performance. These findings raise the possibility of similar preventative benefits in humans. Omega -3’s have also being shown to reduce vascular risk, inflammation and oxidative damage. Available clinical studies comparing the occurrence of Alzheimer’s disease between elderly persons with different levels of dietary omega 3 PUFA intake, suggest that risk of Alzheimer’s disease is significantly reduced among those with higher levels of fish and omega -3 consumption. However, because these studies are not randomized trials, they provide insufficient evidence to recommend dietary and supplemental omega -3 PUFA for the explicit purpose of dementia prevention”.
What can we make of all this? One study does not make fact as report in JAMA, and while more research is needed, we can all increase our health by eating fresh fish high in Omega- 3 fatty acids. The Omega -3 fatty Acids are made up of more than DHA, and multiple studies do indicate their positive effect on our health (Please seek the advice of your doctor before taking supplements particularly with medical conditions and/or concurrent use of other drugs including OTC drugs).
What are All Omega 3 fatty acids?
Linolenic Acid is the primary member of the Omega-3 family. Once we get this valuable fat from our diet, our body can make the other valuable members of the omega -3 family such as EPA and DHA. Many of us can more easily eat foods that contain EPA and DHA. These two fatty acids are vital to our health since they are found in high proportions in the cells of our brain (vital to the fetal/infant developing brain), in our eyes, and in all cell membranes (especially important to our skin). These fats also play a role in the prevention and treatment of Heart disease, Hypertension, High Cholesterol, and inflammatory diseases including possibly Arthritis and Cancer. In fact, these essential fats have been shown in some studies to help inflammation similar to aspirin, and other NSAID’s. Some problems that can arise from their deficiency are skin lesions, reduced learning, neurological problems and impaired vision along with other chronic diseases. It is estimated that we do NOT get enough of these fats.
What foods are high in Linolenic Acid and EPA and DHA?
Linolenic: Sources include flaxseed, soybean, walnut oils, nuts and seeds such as walnuts, soybean kernels, soybeans and dark green leafy vegetables. For those of us who are strict Vegans, it is essential that we have a diet very high in these foods in order to make EPA and DHA.
EPA and DHA: Sources include shellfish and coldwater fish such as salmon, mackerel, tuna, anchovy, herring, sardines, bluefish. Human milk is another source (only if mom gets enough that is!). Moms- to -be, please ask your doctor about these essential fats for your developing baby’s health.
How much do we need?
Most of us Americans do not get enough of these Omega-3’s and instead we eat more foods that are high in another group of fatty acids known as the Omega-6 fats. Studies show that we may be taking in a much higher proportion of Omega -6 fats to Omega 3’s than is desirable for our health (Omega -6 fatty acids are found in vegetable oils and in high proportion in animal meats ). Our body can store these Omega fats in our body, but it is estimated that we don’t eat enough of the Omega 3’s to do just that. Optimal intake of the omega-3’s is estimated to be about 1 to 1.5 grams per day (it is estimated we only take in 1/10th of that amount).
How much fish should we eat to get our omega- 3’s? The fish mentioned above provide about 1 gram per 3.5 ounces. Since we are supposed to get at least 1 gram per day, the math tells me we definitely need more fish. For our vegetable choices, flaxseed is our best bet. One teaspoon of flaxseed oil supplies us with approximately 2 grams of our linolenic fatty acid. Want another way of getting this valuable fat? Buy whole flaxseed in a health food store, grind in a coffee grinder and then sprinkle in cereal, yogurt or any food (flaxseeds must be ground to allow our body to absorb the nutrient). Flaxseed is also a great natural source of phytoestrogens (remember our synthetic hormone replacement controversy?). Please note, these recommendations are not conclusive, more studies are still needed. Also please ask your doctor about vitamin E supplementation with a high omega ‘3 intake.
So, as far as the Omega-3’s go, a fat is not just a fat. I think we can say that it’s true, they are overall to- date “Good Fats” according to the scientific research reviews!
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Here’s to Our Health!
June M. Lay M.S.
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Sources:
Ugur Gogus
1* & Chris Smith2; Review article, n-3 Omega fatty acids: a review of current knowledge, International Journal of Food Science and Technology 2010 The Authors. Journal compilation 2010 Institute of Food Science and Technology. Retrieved from Wiley Interscience.
Lim WS, Gammack JK, Van Niekerk JK, Dangour A. Omega 3 fatty acid for the prevention of dementia. Cochrane Database of Systematic Reviews 2009, Issue 1. Art. No.: CD005379. DOI: 10.1002/14651858.CD005379.pub2.
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