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.
Monday, July 28, 2008
Friday, July 25, 2008
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).
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).
Tuesday, July 15, 2008
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?
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?
Thursday, July 10, 2008
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.
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.
Wednesday, July 2, 2008
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.
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.
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