Posted by andrewb on February 16, 2000, at 10:59:00
In reply to Omega-3: Fish or Flax, posted by Abby on February 15, 2000, at 22:53:26
> Given all the publicity about fish oils and brain disorders I thought I might start supplementing. Even if they do nothing, they provide a cardiovascular benefit.
>
> Is there a difference between omega 3 fatty acids from fish and those from flax? Most of the research seems to have been done with fish. Andrew Weil, however, thinks that the oil used for capsules may be contaminated. He suggests grinding flax seeds and adding them to cereal or yogurt. This is too much work for me. Apparently flax seed oil goes rancid fairly quickly. Does anybody know the pros and cons of the two types?
>Abby,
Of the three omega 3 fatty acids (EPA, DHA & ALA), flaxseed oil contains only ALA. All three of these fatty acids are important to your health but EPA and DHA are especially important for brain function and to possibly help alleviate depression. ALA can be converted by the body into EPA and DHA, however there is controversy as to whether the body can perform this conversion efficiently. Furthermore, excess flaxseed oil (over a tablespoon a day) may be bad for the cardiovascular system.
People generally take fish oil as a source of DHA and EPA. Contamination, as Dr Weil says, is a concern. Mercury in the marine ecosystem becomes cocentrated in the fatty tissues of fish. Mercury levels are especially high in long-lived, warm water fish such as swordfish. A reasonably clean and cheap source of fish oil comes from salmon. Some manufacturers put their fish oil through a purification process. Another surce of EPA and DHA is plankton. Supplements from this source are uncontaminated but more expensive.
Cost becomes important if you decide to take the large amounts of EPA and DHA required to purportedly help with depression. To help with depression a person should be taking 5 to 6 grams/day of EPA. This is roughly 14,000 mgs/day of fish oil. (The lablel on the fish oil bottle should tell you how much EPA and DHA is contained within.) When taking this much fish oil a person should also take antioxidants, i.e. vitamin E, to counter the oxidative stress of the oils.
poster:andrewb
thread:21723
URL: http://www.dr-bob.org/babble/20000209/msgs/21808.html