Socle Omega-3 Essentials
Socle Omega-3 Essentials
Recommendations from the American Heart Association
How much omega-3 do I need?
Can I get too much omega-3 fatty acids?
Where else can I get omega-3 fatty acids?
Does it matter if I get omega-3 fatty acids from a fish oil source or a plant-based source?
Is there anything I can do to get rid of the fishy aftertaste associated with fish oil capsules?
Are cod liver oil capsules a good source of omega-3?
Where can I find a reliable source of omega-3 fatty acids?
Recommendations from the American Heart Association
The American Heart Association (AHA) recommends ingesting omega-3 fatty acids for healthy patients interested in preventing heart disease and those with heart disease interested in preventing a second heart attack. This recommendation is based on clinical studies showing a significant reduction in cardiac events in patients consuming an amount equal to one gram per day.
How much omega-3 do I need?
According to reliable clinical studies supported by the AHA, for persons with established heart disease, a daily three- ounce serving of salmon, herring, trout, or sardines will provide the recommended amount. Tuna, halibut and flounder require larger servings to achieve the same results. For persons without established cardiovascular disease, eating fish two to three times per week is felt to be a preventive dose. However, it is difficult for many people to eat this quantity of fish on a regular basis. Therefore, the AHA also recommends getting the recommended amount from supplements.
To make the conversion between dietary intake and supplementing omega-3 easier, Socle has created a “Dietary Fish Equivalent” or DFE (similar to the Dietary Calcium Equivalent with calcium intake established by Socle).
DFE= 3 ounces of fish= 1,000 mg omega-3= Three Socle Omega-3 soft gels
*Remember to omit a daily serving for each fish serving per day.
Can I get too much omega-3 fatty acids?
There is some concern that fish oil products might be contaminated with toxins or pesticides if the fish were caught in contaminated waters. Heavy metals, especially mercury, are a particular concern. Fish oil supplements are considered relatively safe in this regard if properly purified. However, excess dosing, or megadosing, can lead to undesirable effects. The most common side effects when taken in excess are:
• gastrointestinal upset
• bleeding problems
• fishy aftertaste
• worsening of glucose control (unlikely to occur when taken appropriately)
• rise in LDL cholesterol (in patients with high triglycerides)
Where else can I get omega-3 fatty acids?
Omega-3 fatty acids can be derived from a fish source (DHA and EPA) or a plant source (Alpha linoleic acid) from vegetable oils.
The DHA and EPA from a fish source are more widely studied and supported for the purpose of primary and secondary prevention of heart disease. The body converts alpha linoleic acid from a plant source into DHA and EPA. However, even at high doses, alpha linoleic acid does not duplicate the effects of DHA and EPA from a fish oil source. The Western diet, including the vegetarian diet, is disproportionately higher in omega-6 fatty acids providing a ratio of omega-6 to omega-3 of about 30 to 1. The omega-6 fatty acids compete for the enzyme system responsible for elongating EPA and DHA, which is undesirable. The disproportionate increase in omega 6 fatty acids can lead to omega-3 fatty acid deficiency, producing a physiologic state that favors platelet aggregation and blood clot formation leading to heart disease. By supplementing with alpha linoleic acid, a more physiologic ratio of 4 to 1 is preserved. This would be one reason to get ALA in our diets.
Excess intake of alpha linoleic acid has been linked to prostate cancer. In several studies, men with the highest intake of alpha linoleic acid have up to 4 times the risk. Weight gain is also reported because of the high calorie content of alpha linoleic acid. Omega-3 fatty acids from alpha linoleic acid is found primarily in vegetable oils such as flaxseed (linseed) oil, canola (rapeseed) oil and soybean oil but is also in red meat. Omega-6 fatty acids (linoelic acid) is found in corn, safflower, sunflower and peanut oils.
Does it matter if I get omega-3 fatty acids from a fish oil source or a plant-based source?
In general, for primary prevention of heart disease, or to prevent a second heart attack, it is recommended to use a source of omega-3 fatty acid from a fish oil source. Extrapolating information about omega-3 fatty acids from a fish source to that of alpha linoleic acid from a plant source should not be done since clinical studies are lacking in this area.
Is there anything I can do to get rid of the fishy aftertaste associated with fish oil capsules?
This is a problem for some people, but not everyone experiences the fishy aftertaste and most of the time it is not bothersome. However, if this is a problem for you, keeping the fish capsules in the freezer reportedly helps alleviate this.
Are cod liver oil capsules a good source of omega-3?
The concern for this source of omega-3 fatty acids is the high concentrations of Vitamin A and Vitamin D contained in cod liver liver oil. This source can lead to toxic levels of Vitamin A and Vitamin D and so is not recommended to be used.
Where can I find a reliable source of omega-3 fatty acids?
Socle Omega-3 Fish Oil takes all these concerns into account. Like all of Socle’s quality products, doses and formulation are based on the clinical and scientific studies that are critically acclaimed and peer-reviewed to show benefit and efficacy. Socle provides you with exactly what the doctor orders without any unnecessary additives.
Sources:
1. Family Practice News. Jan 15, 2003. Heart Association Advocates Fish Oil Supplements.
2. Women’s Health in Primary Care. Jan 2003. American Heart Association Recommendations: Intake of Omega-3 Fatty Acids.
3. Journal Circulation. Fish Oil Consumption, Omega-3 Fatty Acids, and Cardiovascular Disease.106[21]:2747-57,2002.
To learn more about the facts and benefits of Omega 3 check out the International Cod Liver Omega 3 site.
