My Friend Whines, Every Time That I Hear About Something Is Good for Me, I Find an Article

Omega-3 Frauds

My friend whines, “Every time that I hear about something is good for me, I find an article the next week about how manufacturers are taking it too far and trying to sell things that are not as good for me as they say they are.” It is nearly impossible to sift through all of the information and always make the right choices. We have known for years that omega-3 fatty acids are beneficial to us. They reduce our risk for dying from sudden cardiac arrest by about 30%. We all want some of that. So, we walk through the grocery store and see hundreds of products fortified with these fatty acids. But how do we know which products are worth our money?

Health claims

No conclusive information links omega-3 fatty acid intake to stroke prevention, stopping blood from clotting, providing us with more “energy” (remember that “energy” means “calories’ in food labeling), improving our sleep, or aiding our memory. Of course, omega-3s also were studied for their effect on asthma, cancer, dementia, neurological diseases, diabetes, inflammatory bowel disease, rheumatoid arthritis, kidney disease, lupus, osteoporosis, macular degeneration, diabetic retinopathy, and more. So far, none of those studies are conclusive.

All that is known for sure is this—omega-3 fatty acids prevent sudden-death heart attacks. So, do not put faith in labels that tell you otherwise. It is not, so far, a miracle for all ills.

The different forms

The two forms of omega-3 fatty acids found in fish are eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). DHA also is found in algal oil, a good alternative for vegetarians who do not want to eat either fish or take a fish oil supplement. The main form of omega-3s found in flaxseed, soy, and canola oils is alpha-linolenic acid (ALA). Unfortunately, studies are not as clear on the benefits of ALA. In fact, some fear that a high intake of ALA actually may increase the risk of prostate cancer in men.

Labels

These tips may help you better understand food labels;

·  The FDA has approved the following health claim: “Supportive but not conclusive research shows that consumption of EPA and DHA omega-3 fatty acids may reduce the risk of coronary heart disease.”

·  Structure and function claims, such as “heart-healthy omega-3s,” require no FDA approval, because no specific disease is mentioned. Words such as “support,” “maintain,” or “boost” also need no FDA approval.

·  No daily values for EPA, DHA, or ALA exist. May food companies, however, have taken it upon themselves to invent their own. Ignore labels such as, “contains more than 175% of your daily needs.”

·  It might help to know how much omega-3 fatty acid is found in salmon, for comparison, when judging foods that actually do provide amounts of these fatty acids. For example, 3 ounces of farmed Atlantic salmon contains 1800 milligrams of EPA and DHA.

References and recommended readings

Liebman B. Omega medicine? Is fish oil good for what ails you? Available at: http://www.cspinet.org/nah/10_07/cover_omega3.pdf. Accessed July 11, 2009.

Schardt D. Hook, line, and Cheerios: when labels and ads don’t quite add up. Available at: http://www.cspinet.org/nah/10_05/hook.pdf. Accessed July 11, 2009.

Schardt D. Just the flax: a “miracle” seed comes down to earth. Available at: http://www.cspinet.org/nah/12_05/flax.pdf. Accessed July 11, 2009.

Review Date 10/09

G-1098