Unfortunately, you cannot rely solely on plant foods to meet your omega-3 requirements. As I mentioned previously, in Part-2. the essential fat LNA is required to synthesize the more bioactive omega-3’s EPA and DHA. However, this enzyme driven process declines with age. For optimum health, a quality source of EPA and DHA omega-3s is essential.
The best omega-3
You’ve probably heard a lot lately about the health benefits from consuming cold water fish (salmon, tuna, sardines, cod and other cold water varieties) as well as and other marine oils sources such as krill. It’s because they’re a good source of the bio-active omega-3’s EPA and DHA.
The fuss about these marine oils appears to be legit. An ever increasing amount of research shows that EPA and DHA are indispensable constituents for good health and a disease-free lifespan.
Our capacity to synthesize EPA/DHA from the essential fat LNA decreases with age! For optimum health, a quality source of the omega-3’s EPA and DHA is essential.
Firstly, these particular omega-3’s are so important to our health because they form the all-important phospholipids structures within the membranes of cells that constitute our organs and tissues. These phospholipid structures ensure that the out shell of every cell is fluid rather than solid.
This enables a plentiful supply of oxygen and other nutrients get into cells while allowing efficient transportation of waste products out of cells. A deficiency in these fats means that every cell in your body are like little houses without windows. As you can imagine, with very little fresh air able to get in or out, it wouldn’t take long for things to get pretty funky in there. There is no way cells can function optimally. Therefore, peak performance by the organism becomes an impossibility.
Secondly, EPA and DHA are recognized as powerful anti-inflammatory compounds. They modulate the body’s production of inflammatory meditators to help protect against or reduce the risk of inflammation-related conditions such as cardiovascular disease, obesity, diabetes, osteoporosis, and cancers. While both DHA and EPA omega-3 fats are an integral part of optimum nutrition, the benefits of EPA for building muscle really shines through.
Not only is EPA recognized in medical science as a potent anti-inflammatory that has no unwanted side-effects, EPA is also the only non-pharmaceutical compound shown in research to inhibit the major pathway of muscle breakdown.
Many people follow calorie-restricted diets for prolonged amounts of time. Studies have shown that calorie-restriction also activates this pathway and maybe one reason why so many dieters lose so much strength and muscle mass. EPA appears to down regulate this pathway and reduce the destruction of muscle protein during periods of calorie-restriction. Increasing the ratio of EPA in the diet also appears to enhance fat utilization during exercise. In one study, regular use of an EPA-rich supplement resulted in significantly greater use of fat for fuel.
As far as supplementation goes, it important to remember that the amount of EPA incorporated into tissues is not only dose dependant but also ratio specific. EPA has to compete with other dietary fats to become built-in to cell structures. The higher the ratio of EPA to other fats in the diet means that more EPA is effectively incorporated into tissues.
Taking fish oil capsules provide equivalent amounts of both omega-3 EPA and DHA. Therefore, regardless of how many capsules you take, fish oil will do nothing to increase the ratio of EPA in the diet.
A high potency EPA supplement is required the market. Without a doubt it is the most effective way to increase the ratio of EPA in your diet. Find and purchase the highest potency EPA you can afford.
The amount of dietary EPA incorporated into tissues is ratio specific. The higher the ratio of EPA to other fats in the diet means that more EPA is effectively incorporated into tissues.
Many fish oil capsules provide equivalent amounts of both omega-3 EPA and DHA. Regardless of how many capsules you take, fish oil will not increase the ratio of EPA in the diet!
The bottom line is, check how much EPA is in your marine oil capsules.
What about other “good fats,” do we need them?
We do. That’s next week.
Dr Paul Cribb is an award-winning sports scientist, author, personal trainer and the creator of mp-body.com – the first ever science-based, research-proven, nationally accredited body transformation program. Learn more here