Is Your Source of Omega 3 Safe?
"Healthy" Fatty Acids Come from Many Sources - Some Toxic!
Omega 3s, the darlings of the health-conscious, tout benefits for just about every system of the body. However, the wrong source could pose unexpected health risks.
Omega 3's: Proceed with Caution
There are many benefits of taking omega 3 fatty acids. Each day we learn more and more about them and what they can do for us. However, it’s important not to let health-conscious zeal and misinformation get in the way of caution. Let's take a few steps back, examine what we are dealing with, and, armed with information, choose the best sources for optimum health. The alternative is risking toxicity to your body and possibly that of a fetus.
What are Fatty Acids? (A Brief Primer)
A fatty acid is either saturated or it isn't. As for the unsaturated fatty acids, they are either polyunsaturated or monounsaturated and consist of chains of different lengths with either one (as in monounsaturated) or multiple (as in polyunsaturated) hydrogens removed. The more hydrogen atoms that are missing the less stable the chain, as it will seek to fill that empty spot - sometimes with harmful radicals.
Manufacturers, eager to improve shelf life and product stability, will pump hydrogen gas into oils in order to fill those hot spots up, thus making the result hydrogenated. Thus, a saturated fat is born. Monounsaturated fats, like olive and canola oil, are much more stable.
The Chemistry of Omega 3 Fatty Acids
The area where hydrogen was removed from the chain contains a lot of energy that constantly wishes to bond with something else. In the case of omega 3 fatty acids, this spot is precisely three links down in the chain, just as it is six links down in Omega 6 fatty acids. This is where the name comes from.
There are three kinds of polyunsaturated omega 3s:
- alpha-lineolic acid (ALA)- found in flaxseed/oil, pumpkin seed, hemp seed/oil, walnut/oil
- eicosapentaenoic acid (EPA) - found in fish oil
- docosahexaenoic acid (DHA) - also found in fish oil
Enter: The Toxins
EPA and DHA are both long chained and usually found in cold-water "fatty" fish such as salmon, tuna, herring, mackerel, sardines, which are plankton eaters. While these fish contain optimal amounts of Omega 3s, they may contain unacceptable amounts of mercury or polychlorinated biphenyls (PCBs).
Think you're safe with farmed fish? Think again! PCBs are typically found in farmed salmon, in addition to antibiotics. Wild salmon is the best way to go.
Excessive mercury can be a result of contaminated waters due to run-off, direct pollution, oil spills, etc. In 2003, the FDA announced warnings and guidelines urging pregnant women not to consume more than 12 ounces of mercury-containing fish.
Fish liver oil is another source to approach with caution due to excessive amounts of vitamins A and D. Besides, why consume the part of the fish that stores all the toxins to begin with?
Another cautionary note is to scrutinize your vegetable sources of Omega 3s and avoid those suspected of containing agricultural contaminants, be it pesticides, chemical fertilizers or fungicides.
Flax seed oil is available commercially and is a wonderful source of Omega 3s and 6s. Choose high-quality brands that are cold-pressed and in dark containers. Keep refrigerated for best results. Look for canned tuna that is labeled certified mercury free.
To keep abreast of current advisories regarding fish safety, visit the US Environmental Protection Agency.
Suggested reading for detailed information on this and other nutritional topics:
Staying Health with Nutrition: The Complete Guide to Diet and Nutritional Medicine; Elson M. Haas, MD, 2006, Celestial Arts, NYC
