Earlier this week I heard the results of a just-accepted-for-publication research project on fish oil / Omega-3 fatty acids. The minute the paper is published in early 2008 I'll link to the details. For now, I'd like to say- and by say I mean loudly request / ask / soapbox:
Please ensure that your Omega-3 to Omega-6 ratio is as high as possible. If you eat a standard western diet- omnivore or vegetarian- it won't be, because you get too many omega-6's. The best way to do this now is to take fish oil supplements. The study I heard about showed significant results from taking high doses of fish oil to start, and then reducing them to maintenance levels once a good 3:6 ratio existed.
Getting plenty of Omega-3's has significant positive health effects. We already know it protects the heart, the retina (especially for diabetics or pre-diabetics), and other healthy functions. This new study shows yet another protective effect, one which surprised me. The participants had their ratios measured throughout the study, and there was a significant correlation between a better ratio and a positive change in a physiological function where the participants had suffered from a decreased function.
Why do Omega-3's have a protective effect?
In short, Omega-6 in the diet can take either an anti-inflammatory or pro-inflammatory pathway. Sufficient Omega-3's in the diet prevent the latter.
Why fish oil, and how much?
Because the EPA and DHA omega-3's in fish oil are immediately available. Not everyone is able to convert flax oil into the important omega-3's. The study I heard about, and other studies of omega-3, gave 3-15 grams a day of fish oil supplements (providing, iirc, 500-1500 mg of EPA / DHA). Yes, this sounds high, but is equivalent to eating a portion of salmon each day. This isn't an "unknown to the human body" supplement. Less may also have a protective effect, but that hasn't been studied.
Fresh fish oil does not have a "fishy" smell- if it does, it's old and the oil is getting oxidized / rancid, as all oils eventually do. You can get oil in capsules, bottled oil, or, of course, eat salmon, herring, or other oily fish. TJ's has sardines in salmon oil- that's about as healthy as it comes.
What if you're a vegetarian?
Try to find a supply of marine algae sourced oils. They are the source of fish's omega-3's. Marine algae is expensive (I've heard. Haven't looked at it myself), but this is worth it. You can also try flax / borage oil, but you might be among the people who can't quite use it.
