Maurice Boscorelli
Senior Member
- Joined
- May 30, 2010
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Take a fish oil supplement that contains a large concentration of DHA omega-3 fatty acids to prevent cardiovascular disease and lower oxidative stress that leads to chronic inflammation. Two new studies on the role that omega-3 fats play in health indicate the following three things: DHA is necessary to protect the heart, getting your omega-3s by eating fish increases exposure to mercury, and it’s essential to get your omega-3s in a digestible form for them to promote health.
A large scale study published in the European Journal of Clinical Nutrition found that healthy men who had higher serum omega-3 levels had lower biomarkers of chronic inflammation as measured by C-reactive protein. The study included 2682 Finnish men with an average age of 52 who got their omega-3s from the diet in the form of fish consumption rather than by taking a supplement. Results showed that those who had higher concentrations of the omega-3s DHA and the lesser known DPA had significantly lower levels of C-reactive protein. The inverse association between these omega-3s and C-reactive protein was evident across the spectrum such that the men with the lowest omega-3 levels had the highest amount of inflammation.
The omega-3 DPA is primarily found in seal and krill oil, and one reason there is little research on it is that DPA is converted in the body into DHA and EPA. Researchers suggest that the DPA in the participants’ diet likely contributed to the higher DHA serum levels, indicating the key is to include a large amount of DHA-rich omega-3s in the diet. Additionally, DPA is not commonly available in fish oil supplements because it is not a particularly sustainable product, and krill and seal oil do not appear to be as easily digested as other fish oils such as salmon and tuna.
For example, new research in the journal Lipids, Health, and Disease measured the digestibility of a number of different omega-3 sources in rats. Researchers also tested the incorporation of DHA in to the brain following intake of the omega-3s. Corn oil (a control), flaxseed, krill, menhaden, salmon, and tuna oils were all compared for digestibility and DHA incorporation over 8 weeks. The krill oil was least digestible and produced the lowest levels of DHA in the brain. Salmon and tuna were the most digestible and produced the highest DHA brain level, indicating they are the most effective at supporting health.
One concern is that tuna is a highly contaminated fish and should be avoided. The study in the European Journal of Clinical Nutrition addressed the issue of contamination by measuring the level of methylmercury in the participants’ hair. There is a concern that other fish in addition to the highly toxic tuna contain dangerously high levels of mercury, which may lead to health risks in individuals who eat large amounts of fish. Although the men who had higher levels of serum omega-3s did have higher levels of methylmercury in their hair, there was no evidence that this increased oxidative stress or inflammation. Rather, the opposite was evident in that the men with the lowest omega-3 levels had the lowest hair methylmercury levels and the largest amount of C-reactive protein.
Even though this study suggests that eating fish with high mercury content doesn’t lead to chronic inflammation, it is suggested that you limit your intake of heavy metals because they will likely cause other problems. For best results, take a fish oil supplement with a large quantity of high quality DHA fatty acids from a producer that measures for heavy metals and toxicity. Grass-fed, grass-finished beef and wild meats also provide a nice concentration of omega-3s to the diet, as do small, cold water wild fish (not farm raised).
Take away from these studies a commitment to get your omega-3s from a clean source, whether it is in the diet or by supplementing. Ensure you are getting a large quantity of DHA. Don’t get caught up in the suggestion that DPA is necessary or think that you need to buy krill or seal oil. Although these may be beneficial for health, look at the overall picture and consider digestibility of the fatty acids, contamination, the source, and what happens to it when you ingest it. To read more about omega-3s and how to get the optimal fat intake through diet and supplementation, please read
A large scale study published in the European Journal of Clinical Nutrition found that healthy men who had higher serum omega-3 levels had lower biomarkers of chronic inflammation as measured by C-reactive protein. The study included 2682 Finnish men with an average age of 52 who got their omega-3s from the diet in the form of fish consumption rather than by taking a supplement. Results showed that those who had higher concentrations of the omega-3s DHA and the lesser known DPA had significantly lower levels of C-reactive protein. The inverse association between these omega-3s and C-reactive protein was evident across the spectrum such that the men with the lowest omega-3 levels had the highest amount of inflammation.
The omega-3 DPA is primarily found in seal and krill oil, and one reason there is little research on it is that DPA is converted in the body into DHA and EPA. Researchers suggest that the DPA in the participants’ diet likely contributed to the higher DHA serum levels, indicating the key is to include a large amount of DHA-rich omega-3s in the diet. Additionally, DPA is not commonly available in fish oil supplements because it is not a particularly sustainable product, and krill and seal oil do not appear to be as easily digested as other fish oils such as salmon and tuna.
For example, new research in the journal Lipids, Health, and Disease measured the digestibility of a number of different omega-3 sources in rats. Researchers also tested the incorporation of DHA in to the brain following intake of the omega-3s. Corn oil (a control), flaxseed, krill, menhaden, salmon, and tuna oils were all compared for digestibility and DHA incorporation over 8 weeks. The krill oil was least digestible and produced the lowest levels of DHA in the brain. Salmon and tuna were the most digestible and produced the highest DHA brain level, indicating they are the most effective at supporting health.
One concern is that tuna is a highly contaminated fish and should be avoided. The study in the European Journal of Clinical Nutrition addressed the issue of contamination by measuring the level of methylmercury in the participants’ hair. There is a concern that other fish in addition to the highly toxic tuna contain dangerously high levels of mercury, which may lead to health risks in individuals who eat large amounts of fish. Although the men who had higher levels of serum omega-3s did have higher levels of methylmercury in their hair, there was no evidence that this increased oxidative stress or inflammation. Rather, the opposite was evident in that the men with the lowest omega-3 levels had the lowest hair methylmercury levels and the largest amount of C-reactive protein.
Even though this study suggests that eating fish with high mercury content doesn’t lead to chronic inflammation, it is suggested that you limit your intake of heavy metals because they will likely cause other problems. For best results, take a fish oil supplement with a large quantity of high quality DHA fatty acids from a producer that measures for heavy metals and toxicity. Grass-fed, grass-finished beef and wild meats also provide a nice concentration of omega-3s to the diet, as do small, cold water wild fish (not farm raised).
Take away from these studies a commitment to get your omega-3s from a clean source, whether it is in the diet or by supplementing. Ensure you are getting a large quantity of DHA. Don’t get caught up in the suggestion that DPA is necessary or think that you need to buy krill or seal oil. Although these may be beneficial for health, look at the overall picture and consider digestibility of the fatty acids, contamination, the source, and what happens to it when you ingest it. To read more about omega-3s and how to get the optimal fat intake through diet and supplementation, please read
