Monday, June 30, 2008

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.

Friday, June 27, 2008

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

Thursday, June 26, 2008

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

Wednesday, June 18, 2008

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!

Tuesday, June 17, 2008

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.

Monday, June 16, 2008

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.

Monday, June 2, 2008

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.