The benefit and detriment of Nutrition in a Sound Bite

In the press this morning is an article suggesting that a high fat diet during pregnancy may lead to obese children. It went on to suggest that offspring were obese even when they (the offspring) did not eat a high fat diet after birth; the offspring also had high triglycerides in their blood.

The study was completed in rats and the full reference citation is not yet available; they report it’s to be published in the November issue of Journal of Neuroscience.

‘Nutrition in a sound bite’ often leads to confusion and misinformation and frequently does not serve or improve the health of our society. What’s the solution?

Here’s the scenario.
*We know most women (over 90%) do not consume the minimum recommended amount of omega-3 fatty acids during pregnancy - the minimum.
*We know omega-3 fatty acids are nutritionally essential during pregnancy; omega-3 fatty acids are required for normal development of the brain, nerves and eyes in children.
*Omega-3s are dietary essential nutrients. The human body does not make them; they must come from diet. There is no substitute.
*We know inadequate intake of omega-3s during pregnancy compromises the health and IQ in children.
*We have failed to distinguish quality of fat. Not all fats are the same. Omega-3s are essential and necessary, while saturated and trans fats need to be limited.
*Young women may see this report and make choices to reduce fat in their diet, including omega-3s, unless they are under the care of a savvy professional who is nutritionally informed. *Too little omega-3 consumption during pregnancy may increase risk for post-partum depression
THE RESULT; a blanket reduction of fat in the diet during pregnancy does not improve the health status of our pregnant women or their offspring.

There lies the conundrum.

What is the solution? If the offspring in this study had high triglycerides, we know the mothers did not consume adequate omega-3s.

I am looking for input. How do we keep nutrition messaging simple enough, but complete enough to promote the overall healthful messages important for our communities?

I would love to hear from you.

Chia seeds as food or pet?

In recent months, I’ve seen chia seeds appear as a 'new' source of omega-3 fats. Last week, I read an advertising blog stating that chia seeds 'win' as a source of omega-3s. The blog left me concerned over some mistruths that were stated as fact. That is one more reason to know who is writing a blog, and their qualifications (my bio is posted here).

Omega-3 fats in chia seed are plant-source omega-3s. And while plant-source omega-3 has some health benefits, we know from research that the plant-source is not a substitute for the omega-3s in fish and better fish oil products. The omega-3s are different.

Chia seeds are more like flax seeds. To get the nutritional value (including omega-3) from flax seeds, the seeds must be finely ground and consumed immediately, or kept chilled and away from light. I have yet to see these recommendations for consuming chia seeds.

When people consume whole flax seeds, they do not get the nutrients from inside the seed, unless they chew each seed thoroughly. If people eat chia seeds whole, do they get any omega-3 from the seed, or does it pass through the body undigested?

The blog also stated that the nutritional value in fish oil is diminished because it is a processed food. This is completely untrue. Let me clarify.

Better companies sell fish oil that is refined and purified to increase its nutritional value, not diminish it. Purification does remove other fats that exist in fish (fats that we already get enough of, or we don’t want more of, like saturated fat). When companies concentrate the fish oil (like PharmaOmega), then there is much more nutritional value in the fish oil capsules.

It is true that poor quality (e.g. inexpensive) fish oil generally contain little omega-3 and more fats we don’t need; that is one reason the price is low. Inexpensive fish oil is often oxidized, and does not function in the body as well as high quality fish oil. You wouldn’t eat bad fish, so why take bad fish oil. I do not recommend poor quality fish oil, and there is evidence that it may do more harm than good.

The idea that nutritional value of fish oil is diminished because it is a processed food is false. They could have rightly written that eating fish provides calories and other nutrients, such as protein and B-vitamins, but that is not what was written in the blog.

You can rely on this blog to be truthful and research and science-based.

Bottom line: Consume high quality fish oil, eat some fish and enjoy your day.

Fish oil and LDL-cholesterol - what's going on?

The benefits of omega-3 fish oil for the heart are undeniable. I don’t believe there is more research on any one nutrient, any one natural product, in humans and the heart (and I’ve worked with natural product research for 20 years).

Omega-3 fish oil is proven to reduce triglycerides, improve circulation, lower resting heart rate, normalize blood pressure, reduce inflammation and maintain healthier blood vessels. Adults who have more omega-3 (EPA and DHA) in their blood are less likely to die from sudden cardiac death or have a fatal first heart attack. And this is just the short list of benefits.

On the same token, there is poor understanding about omega-3 fish oil and LDL-cholesterol. Clinical research indicates that omega-3 fish oil may slightly increase LDL-cholesterol. If this happens, how can it be good?

Earlier this month, Dr. Andrew Weil addressed this topic in an email, and I’m glad he did. Maybe, together, we can better understand what is going on.

Having LDL-cholesterol in our blood is healthy, normal and necessary. Let’s take a closer look.

LDL-cholesterol (LDL-c) is transported in the blood in what are called ‘particles’. LDL-c particles can exist as small and dense particles; small, dense particles are considered damaging and they increase risk for heart disease. LDL-c particles can also exist as large and buoyant particles; large and buoyant particles are considered healthful and they reduce risk for heart disease.

Omega-3 fish oil makes LDL-c particles larger and more buoyant (e.g., healthier)

The Bottom Line: We need some LDL-cholesterol in our body (cholesterol has benefits, too). Omega-3 fish oil helps us have a healthier form of LDL-cholesterol and that reduces risk for heart disease. The levels may go up, but because the form is healthier, it is good.

Please write with questions or comments. I hope this is clear. Is it?

Absorption Enhancers for Omega-3?

Answer me this: When have generally healthy Americans ever had trouble absorbing dietary fat?

It’s evident that Americans are stellar at absorbing fat from the diet. It’s not a matter of IF we absorb fat; it’s a serious matter of the TYPE of fat we are absorbing (when it comes to health and chronic disease risk). For better or worse, we efficiently absorb fat we eat. What we are seeing today are results from eating diets rich in saturated and trans fats and diets low (deficient) in omega-3s. We haven’t always eaten like we do today. We also haven’t needed absorption enhancers in our fish oil capsules.

A colleague sent me a website link today that was selling an omega-3 product by putting down omega-3 fish oil capsules that did not contain ‘absorption enhancers’. After I stopped laughing, I realized how this deceptive marketing was problematic for patients and consumers.

The website ‘appeared’ to be providing objective product evaluations. It ‘seemed’ to be reasonable until one looked for contact information, company validation, claim substantiation, etc.

Please share the word. Fish oil provided in simple gelatin capsules is readily absorbed in the gastrointestinal tract. It’s documented and proven. Fish oil, like any fat-based food or supplement, is better absorbed with a meal or snack that contains some fat. That’s basic nutrition. Vitamin C is best transported with water because it’s water soluble.

To be sure, there are some health conditions that warrant special fish oil preparations. For example, individuals with crohn’s disease benefit from taking enteric-coated fish oil. In general, enteric coating of fish oil capsules is a marketing approach to mask inferior product or create a reason to inflate the price.

What Americans fundamentally need is quality fish oil products (concentrated, purified, fresh) and methods for effectively evaluating bogus websites.

As for this blog, I am a registered dietitian. My license can be verified with the Commission for Dietetic Registration for The American Dietetic Association. Staying true to my professional license, I discuss valid ingredients, published research and follow sound nutrition science principles.

Omega-3s from food or supplements? Keep it simple

A commentary just published in The Journal of the American Dietetic Association discusses whether people should consume omega-3s from food or supplements (Kris-Etherton, Hill, 2008).

Omega-3 fats are essential to the diet because humans cannot make them and they are required for normal growth and development in humans (from conception to old age). We need them.

Although we do not have a US RDA at this time, most experts agree that adults need a minimum of 500 mg of EPA and DHA from fish oil for health maintenance, and more for therapeutic benefits (e.g. reducing triglycerides, relieving pain of arthritis). The American Heart Association recommends a minimum of 1000 mg EPA and DHA from fish oil for individuals at risk for heart disease (2000 – 4000 mg to reduce triglycerides). The American Psychiatric Association recommends a minimum of 1000 mg EPA and DHA from fish oil for people with mental health concerns.

It is reported in the Commentary that the mean intake of EPA and DHA from diet in the US is 100 mg per day. Also reported, the mean intake of fish in the US is 2.92 ounces per week. There is wide gap between minimum recommended intake and actual consumption.

I am a registered dietitian (RD), and my professional license is maintained by The American Dietetic Association. I support the ‘food first’ concept, and recommend people eat a variety of healthful foods (note: chocolate in moderation is a healthful food). I also remember that a dietary supplement, by definition, is a supplement-to-the-diet.

We know Americans are under consuming a nutrient that is essential for good health. We are seeing the direct impact of under consumption of this nutrient (e.g. inflammation). There is a linear relationship between the decrease of omega-3s in our diet and higher prevalence in depression over the last 80 years.

Keep it simple: Choose health and greater longevity. Eat a varied diet, choose fresh fish when available, and supplement your diet to remove the gap.

Just one capsule of PharmaOmega Life provides your daily minimum (or 6-8 capsules of other products).

Statin drugs approved for children as young as 8 years old

Children as young as 8 years old with high cholesterol can be prescribed statin medicines to lower cholesterol, according to the new policy of the American Academy of Pediatrics (AAP). http://aappolicy.aappublications.org/cgi/content/full/pediatrics;122/1/198

Typically these children are obese, and may have high blood pressure. We know medical professionals are struggling with how to manage the huge onslaught of childhood obesity. How does a doctor tell parents or their children that their child is fat, overweight, chubby, short-for-their-size? What word do you use that isn’t offensive?

That’s only the beginning. The greater challenge is: What is a doctor to do about it. So the doctor can counsel an overweight child, who more often than not has an overweight parent, to make lifestyle changes. “Exercise, eat right”. Maybe even quantify it, and suggest 30 minutes a day of activity and eat 5 servings of fruit and vegetables. And the doctor becomes the trainer in lifestyle intervention; something that they themselves are not trained to do. What’s the follow-up? When will the doctor see the family again?

Well now doctors can give the health-challenged child and parents a ‘solution’. A prescription drug that is only presumed safe for children, and send them on their way. Yahoo! It gets the doctor off the hot seat, and takes the responsibility away from the parent or their child.

It does not help to prevent the problem from getting worse. Fat kids become obese adults. It does not empower the family. It does not affect the cause. We don’t even know if it will be a cure. A cure is unlikely, given the number of adults in the US on statin drugs, and our rate of death by heart disease.

We know diet and exercise make a difference. And diet and exercise can influence genetic expression. We are not helpless but we live like we are.

We live in a world where exercise and nutrition advice are gleaned from commercials, websites and grocery store ads. Where volume of cheap food is the norm. We’ve made it ‘fun’ to get fat.

Why aren’t we being taught and supported by the professionals (dietitians, health educators, trainers, etc) who are skilled and trained to deliver, monitor and manage individuals and families? What happened?

Moreover, what are you going to do about it?

Is that fish you are eating?

Man evolved eating EPA and DHA omega-3 fats from fish. We learned omega-3s were dietary essential fats in the early 1900’s. We observed that omega-3s from fish significantly reduced heart disease in the early 1970’s. Today we know substantially more. We know that omega-3s from fish can reduce risk for sudden cardiac death and simple supplementation can measurably reduce triglyceride levels and normalize blood pressure; we’ve seen relationships between omega-3s and mental health, including the association between too little omega-3s and more homicide and suicide attempts. We’ve seen omega-3 supplementation improve learning in children. We know that omega-3s are required for normal development of brain and eyes and we think that omega-3 intake over our lifetime may reduce dementia. We even know that taking omega-3 supplements along with regular exercise can reduce body fat. We have trusted fish to be a reliable source.

And now we are learning that fish we are farming does not have much omega-3 (not only does it have less omega-3, it has more omega-6, the fat we want to reduce). What are we doing to ourselves? Perhaps more importantly, what are we doing to the health of our country and our future?

To quote directly from research published this week in the American Journal of the American Dietetic Association (Weaver, et al), “tilapia (the fastest growing and most widely farmed fish) and catfish have much lower concentrations of n-3 PUFA, very high ratios of long chain n-6 to long chain n-3 PUFAs, and high saturated fatty acid plus monounsaturated fatty acid to PUFA ratios.” See abstract of article The content of favorable and unfavorable polyunsaturated Fatty acids found in commonly eaten fish

Current dietary goals are to: Increase omega-3 fats, reduce omega-6 fats, improve the omega-3 to omega-6 ratio in our diet, and consume less saturated fat. The opposite of the profile of tilapia, mentioned above.

If you choose to eat tilapia, consider it more like chicken.

Is the need for omega-3 related to gender?

Scientists from California and Pennsylvania are suggesting that omega-3 fats are more important for brainpower in girls, than in boys. Presenting data collected from a national nutrition survey (NHANES) and cognitive test scores, they report that consuming omega-3s, found in fish, may be twice as important for girls, than boys.

They also suggest that higher intake of omega-6 fats, as found in soy, sunflower and corn oils, can reduce brain power. Given the enormous increase of omega-6 fats in our food supply today, these findings, if accurate, could have far reaching effects in our country. Brainpower, and the ability to learn and apply new information is necessary for growth and development, individually, nationally and culturally. Could changes we’ve made to our food supply be influencing our smarts?

In light of research known to date, this presents food for fodder. Omega-3s are required nutrients and because humans cannot make them, they need to be consumed in the diet (which is why they are called essential fats).

By far, more boys than girls are diagnosed with attention deficit disorders (ADD) and this condition affects learning. Children with ADD have lower levels of omega-3s in their blood, and supplementing with omega-3s helps these children learn. This supports the idea of increasing omega-3 intake in boys.

This new information suggests a greater need for omega-3s in girls. We know that girls have more fat on their bodies, particularly post puberty, and girls eat fewer calories than boys. Could it be that females retain more omega-3s for reproductive survival? What does this have to do with learning? Do girls simply need more omega-3 for optimal health; does health status impact learning ability?

It's curious that more boys have attention deficits and lower omega-3 levels, and yet girls with more omega-3 levels have greater brainpower. Looks like omega-3 intake is important for boys and girls (personally, I'm all for hips adding to intelligence!)

In adult women, greater levels of omega-3 during pregnancy improve child’s IQ (both boys and girls). Too little omega-3 during pregnancy is associated with lower IQ in children. We also know that omega-3 helps depression (whether people are on meds or not) and we believe more women than men have depression, although this isn’t certain. It may be that more women are diagnosed with depression, compared to men.

What’s more unsettling in these findings is that more omega-6 was associated with lower test scores. One out of every 10 calories consumed in the US today is omega-6 fat (low average). That is 10%. What is our intake of omega-3 EPA and DHA? It doesn’t even register on the scale. Now that is frightening.

Camelina or Fish oil

Just today I had a question about Camelina and was asked to compare it to Fish oil.

Camelina (Camelina sativa) is a plant native to Northern Europe and Central Asia. It is a fairly good source of ALA, the plant form omega-3. Camelina has traditionally been used for animal feed crop, and there is new interest in this plant for its ALA content. It grows well in Northern US climates, such as Montana.

Fish oil is a source of EPA and DHA. While Camelina contains the plant form of omega-3, this form offers limited benefit in humans, when compared to the proven health benefits of EPA and DHA from fish oil.

It would be a great idea to use camelina in feedstock, as it would help offset the dietary imbalance of fats we have in industrialized nations today. The abundant use of corn and soy in feedstock has lead to our dietary imbalance. Soy and corn are rich sources of omega-6 fats. These major contributors of omega-6 fats through our meat supply have lead to an increased need for omega-3s. Confused yet?

Bottom line: Reducing the amount of omega-6 in our diet would help re-establish our fat balance. This applies to man and animals. We are what we eat.

Can plant and fish (oils) get along?

A recent publication in Nutrition Reviews (Stark, et al, 2008) has sparked conversations that look like ‘Fatty Acid Wars’. The benefits of omega-3 fatty acids from plants, primarily ALA (as found in flax seed) and omega-3 fatty acids from fish (EPA and DHA) are being discussed. Because of all the press on health benefits of EPA and DHA from fish oil, one person stated that plant source omega-3s (ALA) has been maligned. Goodness! Can these fat families get along?

While it is true that ALA is the essential omega-3 fat in textbook biochemistry, it’s equally true that EPA and DHA are the fats with which targeted and therapeutic benefits, including life-saving intervention, have been well documented in humans.

For years it was thought that ALA readily converted to the longer chain EPA and DHA fats (they are all omega-3 fats) but research has shown this is not the case. EPA and DHA reside in cell membranes and perform a variety of unique functions. Research shows that plant omega-3 fats are not a substitute for fish omega-3s for several health conditions. But just because ALA is not a substitute for EPA and DHA, doesn’t mean ALA doesn’t have benefit. Both types of fats have a place in the diet. It depends on a person’s health goals, lifestyle, family history and more.

Essential fats have been being undergoing scientific scrutiny for decades. The cost of human clinical trial work is great, and if investigators were seeing the benefit from plant forms that they were seeing in fish forms, research would have followed that direction. It’s primarily gone the way of fish (oil).

Round 1. Plant (ALA) vs. Fish (EPA & DHA).
Flax seeds are a highly nutritious food, providing valuable fibers, lignans, and plant source fats, including ALA. As a nutritionist I recommend fresh flax seed as part of a balanced diet, supporting good health and preventing disease. It is also a sustainable crop.
Purified fish oil, an excellent source of EPA and DHA, has had an enormous amount of research showing that dose and form matter, particularly when targeting certain health condition (e.g. arthritis, depression, attention deficits) or looking to reduce risk of disease (e.g. heart disease, macular degeneration). I can’t speak for all fish oil, but PharmaOmega fish oil is derived from sardines and anchovies; these fish are plentiful in supply, not endangered, and fishing them does not disturb the aquaculture. I also recommend eating fish, with caution toward which fish you eat.

Both plant foods and fish have always been major contributors to our diet. Our dietary needs have changed largely because of our current food manufacturing practices. We have changed the balance of fats we eat, such that we have an enormous amount of omega-6 fats (also essential to diet), and far too little omega-3s. This imbalance has impacted our health and disease risk in modern countries.

The bottom line: Eat more omega-3s. Eat some flax for all the benefit it offers, and eat purified fish oil for all the benefits it offers. Beware of food companies sprinkling ground flax into their foods and making big omega-3 claims. Remember, in the human body, plant source omega-3s are not a substitute for fish source omega-3s. Nonetheless, there is room for both plant and fish (oils) and they can co-exist nicely. Both are winners.

Email me directly if you have questions at Gretchen@nlppp.com

Stark AH, et al. Update on alpha-linolenic acid. Nutr Rev, 2008; 66(6): 326-332

Purified omega-3 fish oil is an effective, natural alternative for depression in pregnancy

Another study has reported that pregnant women who were depressed improved by taking omega-3 fish oil supplements during their pregnancy, as reported in the Journal of Clinical Psychiatry (Su, et al. 2008).

In this study, depressed pregnant women were given either 3.4 grams of omega-3 or placebo (a look-alike pill without omega-3) for 8 weeks. Research scientists then scored all the women (the researchers did not know which women were taking fish oil and which were not). The pregnant women who took fish oil became less depressed, compared to the other women. The improvements with fish oil were seen in all of the measurement tools used by the researchers.

We often underestimate the severity of depression. Depression can be a serious medical condition with serious risks. Depression happens in adults and is on the rise among children and seniors. It also happens during pregnancy. Effective and safe treatment in the US and Canada is questionable, despite the money spent on medical research. Most people who take antidepressants do not stay on the drugs. The reasons people cite are negative side effects (weight gain, decreased sex drive) or they simply don’t get better.

Why do we care about omega-3 fish oil, depression and pregnancy? We care for many reasons. In addition to limited options for medical therapy for women during pregnancy, the associated side effects, some women who take the medicines find they don’t work. Some women don’t want to take prescription medicines while pregnant and some women can’t afford medical care. And when we don’t feel good (aka depressed) we don’t take as good of care of ourselves (you don’t have to be pregnant to know that!). Lack of good self care has consequences, like poor nutrition, too little exercise, isolation, troubles with sleep and handling stress. These consequences can affect the rest of the family, such as readiness of the family and home for the new baby, preparing nutritious family meals, etc. You don’t have to be pregnant to know that depression affects family and friends. The pressure in our culture to be happy while pregnant doesn’t help.

The good news is that purified fish oil is natural, good quality fish oil is available, and here we see another study showing that it is effective. This study complements other the studies showing that omega-3s from fish oil can reduce depression in pregnant women, without unwanted side effects.

The most critical issue regarding supplementation during pregnancy is purity of product. I assure you that PharmaOmega fish oil products are purified. They are also concentrated, so you get more of the good stuff, the EPA and DHA, per capsule.

Study citation: Su KP, Huang SY, et al. Omega-3 fatty acids for major depressive disorder during pregnancy: results from a randomized, double-blind, placebo-controlled trial. J Clin Psychiatry, 2008; 69:644-651

Vitamin D and our children

This morning ABC news aired a documentary about the lack of vitamin D in children in the United States. The disease called rickets, also known as ‘brittle bone disease,’ is back. Rickets is preventable with proper nutrient intake.

Vitamin D is a vitamin made in the body from sun exposure, and also found in some foods. Vitamin D is used to build strong (dense) bones, develop a stronger immune system and improve absorption of calcium. Kids are not getting enough vitamin D.

What’s happening today, is that kids are wearing sunblock when playing outside, and this blocks natural production of vitamin D. Then, many children are not eating foods with vitamin D. It’s a conundrum! Children’s bones and immune systems are paying the price.

What’s unfortunate about vitamin D, just like omega-3s, is that most people don’t know they have too little until it’s too late. The good news is that supplementation works.

For children, PharmaOmega makes a product called ‘Child’. Child provides 200 IU of the best form of vitamin D plus 350 mg’s of omega-3s in 2 very small 'pea sized' capsules. This is more omega-3 per serving than any other product for children, and it has important vitamin D as well. Kids can take 2 or 4 capsules (depending on their age) with or without a multiple vitamin.

Keep life simple and remember, nutrition only works when the nutrients are consumed!

Why is Dr. Oz missing EPA?

On ABC news this morning, Dr. Mehmet Oz, a regular expert-guest on The Oprah Show, discussed lifestyle measures for preventing heart disease. He spoke about the differences in risk with apple vs. pear shaped bodies, waist measurement relative to height (best if waist is less than half of height), the impact of stress, the importance of sleep, etc. All good information.

But when it came to recommending omega-3 fats, known to be vital to cardiac health, Dr. Oz, once again, gave recommendations only for DHA, and not EPA. DHA is one of the 2 functional omega-3 fats, but some of the best evidence for prevention of heart disease is attributed to EPA and how EPA works in the body.

I sure would like to discuss this with Dr. Oz, and welcome the opportunity to show him the scientific evidence.

Could fish oil omega-3s have prevented Tim Russert's death?

Like you, I heard the tragic news on Saturday morning. I was struck by how shocked and saddened I was by the loss of someone I really didn't know, yet just like Peter Jennings, I lived like I knew Tim Russert. My heart goes out to the Russert family.

At first I wasn't sure if my sadness was due to the disruption this will be to my Sunday morning ritual of watching him on Meet the Press (selfish of me), or the loss of a skilled journalist who worked hard to identify and bring-a-voice to genuine issues in this country, or simply the loss of a 58-year-old man who had a great smile, before his time.

Personally, it's a bit of all of the above, and as a Nutrition Scientist I consider the science and am frustrated by the lack of public knowledge. In the research arena we know that consumption of EPA and DHA from fish oil significantly reduces risk of sudden cardiac death by a whopping 36 – 60%. Powerful information that has not reached the public.

Given that two-thirds of the time, sudden cardiac death happens in people without indication of heart disease and their first sign of heart disease is death, IF we could do something about it, shouldn’t we? We can.

13 years ago a study involving 885 adults reported that those with a higher intake of omega-3s from seafood (EPA and DHA) had a 60% lower risk of sudden cardiac death compared to those with a low intake of omega-3s (JAMA, 1995). Sixty percent! There was a 10-times higher risk for unpredicted heart-related death in people who consumed no omega-3 EPA and DHA. The ‘higher’ intake of omega-3s was just below 500 mg omega-3 EPA and DHA, about half of what the American Heart Association currently recommends for prevention (not treatment). We know alot more about fish oil today.

This month, a scientific paper reviewed several types of studies, looking at omega-3 intake and risk for cardiac death (AJCN, 2008). Combined results from 15 large studies are these: Risk of sudden death was reduced by 36% from consuming only 250 mg omega-3 per day. The paper also discussed 4 clinical trials. The summary: Whether you have heart disease or not, you can reduce your risk of sudden cardiac death up to 33% with omega-3s.

Your Take Home Message: More than half of the people who die from sudden cardiac death have no indication of heart disease and their first indication is death. Evidence shows you can reduce your risk for a heart-related death up to 36% from consumption of EPA and DHA omega-3. Experts agree a minimum of 700 mg EPA + DHA per day is best, and 1000 mg is a better minimum intake for those at risk. These are minimum levels. I’m referring to mg of EPA and DHA, not mg of fish oil. Read the label.

PS. I look forward to the day when simple-to-do and proven Nutrition Prevention prevails in our culture. Research suggests that more unwarranted deaths could be prevented. Granted, I do not know if Mr. Russert consumed fish oil, nor do I know his health details. Regardless, please use this information for good.

Omega-3s around the dinner table

I sat around a dinner table on Saturday evening with a group of folks I had not met before. Conversations moved from events of the day, movies at the box office, to health. A 20-something woman was waiting to learn if she were pregnant. An elderly man who had retired from the national parks service mentioned his arthritic pain.

Knowing the research as I do, I knew that both the younger woman and older man would benefit significantly from supplementing with omega-3 fish oil.

In regard to the young woman, we know in the science ‘world’ that a pregnant woman’s level of omega-3 at conception and during pregnancy impacts the child’s health in youth and adulthood. The baby’s growth and development (in regard to the brain, eye, nerves and immune function) are dependent on omega-3s, and the child’s risk for chronic diseases in adulthood is influenced as well. And mothers benefit from having enough omega-3 – her mood, heart and metabolism. Mom and babe need at least 400 mg of omega-3 per day, and they get more benefit from around a gram of EPA and DHA daily. Must be a purified source. I sat there, knowing that most people don’t know these new research findings.

And for the older gentleman, clinical research has shown that consuming 3 – 6 grams of EPA and DHA from fish oil measurably reduces arthritic pain in adults with rheumatoid arthritis (RA). This has been shown in several human studies. These omega-3s complement standard medicines for rheumatoid arthritis and experts in the field recommend taking them together. Many people with joint pain get benefit from taking the right dose of the right product from omega-3s alone, if they take it long enough. It depends on one’s health history and current lifestyle.

Then, I thought to myself, if I say out loud that omega-3s from fish oil could benefit both people, the dinner guests would think that omega-3s are miraculous and/or I’m crazy; what does RA and pregnancy have in common?

Well, the truth is, omega-3 fish oil does help both of these conditions and the connection is pretty simple. It has to do with tissue (cellular) levels of omega-3s; their influence on inflammation, nerve transmission, cellular communication and basic nutrition! Omega-3s are required for normal human health and we are not getting these essential vitamins in our diet.

Because the health status of people in my life matter, I choose to mention omega-3s at dinner, and promised to follow-up the next day.

Want a longer life? Read on....

I have just returned from a 5-day scientific meeting focused entirely on fatty acid health and nutrition. The meeting was convened by the International Society for the Study of Fatty Acids and Lipids (www.ISSFAL.org).

My brain is full, but the ‘take-home’ message is clear. Eat omega-3 fats, the ones found in fish and omega-3 fish oil supplements, as if the length of your life and health depends on it, because it does. This may sound sensational but it’s supported by good evidence. Remember, EPA and DHA omega-3s are essential fat vitamins; our body can’t make them, we must eat them, and most Americans don’t eat enough. That we know for sure.

The research community knows that omega-3 from fish oil is required for proper heart and brain function. Consuming omega-3s reduces your risk for heart disease and here are two research findings that are not often discussed. (1) Having omega-3 (EPA and DHA) in your blood when having a heart attack will remarkably reduce your risk of dying in a first heart attack, and, (2) omega-3s significantly influence how your blood and immune system respond to a heart attack – the plaque and inflammation. Simply put, a cardiovascular ‘event’, as they call it in the hospital, is a big ‘hit’ to the immune system – plaques burst, inflammation peaks. How your body responds in the following seconds and minutes depends on your ability to manage inflammation. The amount of EPA and DHA in your body influences your immune and inflammatory response.

And one more thing – taking omega-3 EPA and DHA reduces resting heart rate. A lower resting heart rate is correlated to living longer.

At times like this I just love my field of nutrition. Do you know of any other nutrient with these profound effects? If so, please write me.

No Magical Mystery Tour

Today, the makers of Airborne agreed to pay 23 million to settle a class action law suit for allegedly making false claims. I’ve worked in the dietary supplement industry, with research and education, for over 15 years.

This is what I know:

There is good clinical evidence for some nutrition supplements.

Dietary supplement companies are not permitted to make claims for health conditions (even when there is good evidence in humans).

Consumers respond to claims, that is, they buy products that claim ‘to cure’ (this supports the TV weight loss ads).

Very often, the benefit of a nutritional supplement is in ‘Prevention’. Most consumers do not respond to ‘Prevention’ claims. Most wait until they have a problem, then look for a cure. It often costs much less to prevent a condition, especially if you know you are at-risk. It takes doing something.

Finally, regulators who have the authority to regulate claims have turned an eye for so long, the situation has become difficult to manage.

What are dietary supplement companies to do?

Taking good quality fish oil on a regular basis prevents heart attacks (companies can’t say this). CLA prevents weight gain (people buy products to loose weight, not prevent gain even though preventing gain would reduce the need for weight loss, and likely be more successful). CoQ 10 should be supplemented by people on statin drugs (doctors don’t know this).

It is crazy that people think they can eat fast food 3-4 times a week, then take a natural product to reverse the damage. It is ridiculous for people to think they can smoke for 20 years, then take a supplement to keep them from getting sick.

This is no Magical Mystery Tour. The dietary supplements that work, work with your body to prevent disease and promote health. They don’t replace lifestyle and they don’t save a life of unhealthy habits.

In regard to the Airborne situation, stating that something ‘supports immune function’ will not sell as much product as ‘miracle cure buster’. If it’s true that the makers of Airborne falsified credentials and clinical research, that is absolutely unforgiveable. In my opinion, that deserves reprimand.

For myself, I am on an airplane 2-3 times a month, and before I travel, I take an extra dose of vitamin C. That is for prevention, I want it in my body when I’m exposed to germs and viruses. Prevention works.

When the doctor doesn't know

A doctor asked me today how fish oil companies handle the contaminants, pollutants and heavy metals that are found in our fish supply. He asked if fish oil supplements were purified. He asked me because he hadn’t known anyone to ask.

The question took me by surprise as I forget that doctors don’t know these things, and they usually don’t have qualified people to ask. Doctors are trained in the use of drugs, not nutrients. If doctors don’t know, how can they educate their patients?

What follows here is my answer:

Most of the fish oil on the market comes from sardines and anchovies. These small fish are omega-3 rich and not endangered.

The fish oil sold at ‘big box’ and ‘volume’ stores is referred to as commodity fish oil, it is the inexpensive/volume priced product and provides 12-30% omega-3. This fish oil is slightly filtered slightly and put into capsules. Most of the mercury is usually removed especially since this toxic metal is ‘on the radar’ of consumers. These inexpensive products may or may not be oxidized (rancid). They tend to have an 'off' flavor (oxidation and contaminants) but they are cheap. They also tend to have trans fats, saturated fats and cholesterol; if only 15-30% is omega-3, what is the rest? It is other fats. Compliance with patients is usually low with these products and this bad flavor/unpleasant experience is the unfortunate experience of many people.

Fish oil concentrates, offering 50% or more omega-3 (EPA and DHA) go through a multi-step purification process (beginning with chilling to remove saturated fats, then clay filtering, etc) and then are distilled to concentrate the EPA and DHA. As the level of omega-3 increases, the amounts of other fats are reduced. These products are handled with much more sophistication, as the challenge lies in maintaining freshness through the concentration process. Flavoring may be added, and natural antioxidant stabilizers, such as d-alpha tocopherol, are added. These products cost more, but the benefits are many: more omega-3 per capsule, less unhealthful fats, avoiding free radical pro-oxidants, and of course the greatest benefit, significantly better patient compliance. These products don’t need to be coated to ‘hide’ or ‘mask’ oxidation and bad flavor.

The other challenge is that folks may be taking 1 gram of fish oil, unaware of how much omega-3 they are getting. 1 gram of commodity fish oil can provide 120-300 mg of omega-3. 1 gram of better fish oil provides up to 700-800 mg omega-3. That’s up to 6 times as much in one capsule. There are only a few companies who offer these products. The company I work for is one. The amount of omega-3 consumed makes all the difference – to nutrition status, restoring health and reducing chronic disease. It is sad to watch people take omega-3 supplements, believing that they are doing themselves some good, when in fact, they are not getting enough of the product, or they are getting a poor quality product. Would you eat bad fish for good nutrition?

Fast Food or Fish oil; Harm or Health?

Could it be a clear choice? It might depend on how important your liver is to you.

In a study published today (Kechagias, et al, 2008), when adults ate fast food hamburger, fries and coke once or twice a day, their liver enzymes became elevated, putting them at risk for liver disease - within a month. “Fatty liver” as it is known, occurs unrelated to alcohol intake and it may be heavily influenced by what we eat.

On the contrary, fish oil supplements protect the liver. Purified fish oil supplements are known to support healthy liver function and proper metabolism of fat. You may know that fish oil supplements can reduce blood triglycerides by 30 – 40% (triglycerides are a fat in your blood, and high levels put you at risk for heart disease). To achieve this remarkable reduction, you have to take enough. The American Heart Association recommends 2 to 4 grams of EPA and DHA (that’s not grams of fish oil, it’s grams of omega-3 fish oil supplies) from products that are guaranteed purified and fresh.

Our liver tends to be ‘under attack’ by all kinds of pollutants and toxins in today’s world, so even if you don’t have high triglycerides, fish oil promotes good fat metabolism and healthy liver function.

I don’t know anyone who completely avoids fast food, but we do know that a good amount of EPA and DHA is good for you. We need a healthy liver; our life depends on it.

Oh, no! Dr. Oz

On the Oprah show aired February 5, 2007, Dr. Oz provided a great list for anti-aging. The list was comprehensive yet fairly simple and practical. When reviewing foods and vitamins, I was surprised to see him miss the all-important Omega-3 fat known as ‘EPA’.

He recommended DHA Omega-3, which is very important for the brain and vision, and appears to play a role in maintaining cognition. The other Omega-3 fat, EPA, is the anti-inflammatory Omega-3, and the one that is good for the heart, necessary along with DHA for mood and mental health, very effective for rheumatoid arthritis and more. Let’s remember, obesity is an inflammatory health condition.

His food recommendations of flax and chia provide some Omega-3, but it’s the plant form and research indicates that plant sources are not reliable sources of EPA and DHA as found in fish and purified fish oil.

Dr. Oz was wise to recommend magnesium along with calcium, as they occur together in foods and work together in the body. EPA and DHA are similar; they are found together in foods and work together in the body. Would you choose to use your left hand without your right hand when they work better together?

I would like to speak with Dr. Oz and provide him scientific literature on this topic. I invite a referral!

Wear Red on Friday!

This Friday, February 1st is National Wear Red Day, sponsored by the American Heart Association (www.goredforwomen.org). This effort is designed to remind us that heart disease is still the #1 killer of women. If we learned anything in the last century, we have learned that how we live and what we eat influences our risk for heart disease.

There is one nutrient that undeniably improves heart health and reduces risk for heart disease. It is a nutrient that we need every day and most of us are not getting enough (primarily because our current food supply is inadequate). That nutrient is the Omega-3 fats found in fish oil.

Omega-3s from fish oil have been shown to improve overall mortality (better than statin drugs), reduce triglycerides, normalize blood pressure, improve vascular function (blood vessels), improve overall circulation, reduce inflammation and inflammatory markers, improve immune function, reduce risk of stroke, normalize heart rate and important, if not most important, reduce risk for sudden death. EPA and DHA, the beneficial omega-3s in fish oil, have been proven useful in both the prevention and treatment of heart disease. For more research on any of this, please contact me.

Women who have diabetes have a greater risk for heart disease and clearly benefit from consuming more omega-3s. There are several studies on this, find one here: http://www.pharmaomega.com/shop/library/article.aspx?id=317&catid=1

Women with more DHA in their blood have less plaque build-up. A study here: http://www.pharmaomega.com/shop/library/article.aspx?id=319&catid=1

And finally, if someone is on hormone replacement therapy or not, omega-3s can reduce a woman’s risk for heart disease: http://www.pharmaomega.com/shop/library/article.aspx?id=321&catid=

How we live is as important as how long we live; fish oil improves quality of life as we age. Research findings support this, as well.

Is that a therapeutic dose you are taking?

I recently had a conversation with a friend about doses of fish oil. She’s been taking an omega-3 fish oil product that provides less than 400 mg of EPA and DHA in three (3) capsules. “But you get more capsules in a bottle”, she told me, “so it’s a better value”. Now she is a bright person, but in fact, the product was not a good value. Some fish oil supplements provide a lot more EPA and DHA in only ONE capsule.

Fish oil is fish oil, and there are different grades (different quality standards) and different doses of EPA and DHA per gram of oil (concentrations). So, we compared the amount of omega-3 per dollar. The product providing 700 mg omega-3 in one (1) capsule was, by far, a better value. And, she could take only one capsule and stop swallowing 5 capsules a day just to get her omega-3s.

The next question asked, is whether or not she was taking a therapeutic dose. She thought, because she was taking 3 capsules, that she was getting a good dose.

The bottom line on dose is this: We do not have formal recommendations for EPA and DHA intake in the United States, but the estimated Minimum daily intake for adults is 500-650 mg EPA and DHA. That meets basic nutritional needs.

In my opinion, the minimum therapeutic dose of fish oil begins at 1 gram of EPA and DHA per day. That’s the minimum amount recommended by the American Heart Association if you have a family history of heart disease, and that is the minimum recommended for mental health or mood conditions. These are minimum intakes.

Most professionals and researchers, who know about fish oil, take 2-3 grams of EPA and DHA per day.

It's Healthy Weight Week (Jan 20-26, 2008)

This is ‘Healthy Weight Week’, established by the Healthy Weight Network, and a good time to remember that a healthy weight is often not our dream weight. A healthy weight includes mental health and physical health and reduced risk for chronic disease. Today is also called ‘Blue Monday’ as it’s the day when conventionally, people are ‘blue’ from breaking their New Year’s resolutions, getting post-holiday bills and the weather. Yes, the weather in the US is not conducive to many outdoor activities right now.

Here’s my suggestion: Avoid falling into the ‘blue’ trap by staying active and making good choices in your diet. Also, be realistic about a healthy weight. Making good choices is not perfection or idealism. Making good choices is making a ‘better’ choice, perhaps with only one or 2 foods, one meal at a time.

In regards to omega-3 fish oil, just by virtue of how omega-3 fats work, if you choose to consume them (reminder: your body can’t make them), they can improve your mood (help prevent the ‘blues’), strengthen your immune system (in the cold weather), support healthy metabolism (while exercising) and reduce inflammation (after exercising or too much celebration).

Sex differences with Omega-3 marine fats

Published today in the scientific literature is a study reporting that women have more DHA than men, as measured in blood (measuring blood is one way to get an idea of how much total omega-3 one has in the body). This study also reported that men have more EPA than women, but the difference was not as pronounced. You can read the research abstract at: http://www.pharmaomega.com/shop/library/article.aspx?id=314&catid=7

Now, I read a lot of research, and most of it is technical and serious. This study has serious implications, but it also touches my funny bone. It’s been shown that, in general, women are better multi-taskers than men. Women also tend to do better on tests. DHA is an omega-3 fat that is stored in the brain, is critical for optimal development of the brain in infants, and research is suggesting that the more DHA we have as we age, the better our brains will function as we age.

In all seriousness, part of the reason women have more DHA is related to reproduction and survival of the species. Nonetheless, here’s a fun thought to ponder: If women have more DHA than men, does that mean women are smarter?

Make it great in 2008

Happy New Year

Ah, the time of year when we begin with a fresh page, transition from the past into the future. Is there another more universal time that this happens in the world? Exciting. It is up to us. And it's up to all of us.


I encourage you to set (at least) one goal for your personal health. We all have the capacity to take one new step. We are learning that health is not something that you are good at or bad at, and it's not something you take on or put away. It's a way of living. We have control and choice over the greatest part of our health status. Research is even showing that how we live impacts our genetic
Omega-3s from fish oil are an integral part of healthy living. I've stated before the need of getting them through diet and supplements. High quality fish oil, such as PharmaOmega LIFE (pharmaomega.com) is an excellent, simple and easy way to get your daily dose in one capsule, or take more for specific health conditions.

This is also the time of year when a strong immune system is your best friend. The fats in fish oil have been shown to promote healthy immune functioning in adults, seniors and children. From the back-to-work-and-school colds and flu to more chronic conditions these essential ‘good for you’ fats support good immune health.