Omega 3 Fatty Acid Preparations-They are NOT all Created Equal

So you’re cruising through the aisles of WalMart, Sam’s or Costco and come across the vitamins and supplements section in the pharmacy area. You spot a large bottle with a salmon on the front and a label that reads “heart healthy, rich in Omega 3.” For fifteen bucks you can get a bottle that will last 3 months and perhaps add years to your life. “No brainer,” you think and plop it into your huge cart. The problems are twofold: 1) you forgot to read the label and 2) you usually get what you pay for.

The data on Omega 3 fatty acids is clear and compelling. Epidemiologists long ago uncovered the fact that Greenland Eskimos almost never died of heart disease. The reason: a diet rich in oily fish such as salmon, mackerel, tuna, sardines, anchovies, etc. The common thread: omega 3 fatty acids. This wonder compound not only lowers triglyceride levels but also has anti-platelet or anti-clotting effects and anti-inflammatory effects, all important emerging factors in decreasing the risk of heart disease. There is also new research that this compound may also positively impact telomere length, a segment of DNA on chromosomes that acts as our biological clock- the longer the telomere, the longer we live. The only other factor that has been shown to positively impact telomere length is a starvation diet…no fun.

The point here is that supplements are an excellent alternative to naturally occurring Omega 3 fatty acids in fish, olive oil, canola oil, lentils, flaxseed and nuts but you must be selective. That bottle you picked up in Sam’s may only contain 30% omega 3, the other 70% being unhealthy fat. You actually spent money on a health food product that is unhealthy.

What to look for? First look at the milligram content of each gel cap (usually it is 1000 milligrams). Next, look at the content of each type of Omega 3, DHA (good for the brain) and EPA (good for the heart). These two compounds should add up to at least 90% of the total or 900 milligrams for a 1000 milligram gel cap. You can usually find these products at health food stores such as GNC (triple strength fish oil), but make sure they have U.S. Pharmacopoeia (USP) labels on them which certify the concentration. The other prescription alternative is Lovaza, an excellent product but expensive. Check with your physician before commencing, especially if you are on blood thinners such as Coumadin, but the usual dose is 2-4 gel caps per day. Fishy burps can be eliminated by ingesting frozen gel caps (place bottle in freezer). Quality fish oil is expensive but an excellent way to reduce your overall risk of heart disease and may be a novel way to extend life.