Can you overdo it with omega-3 fats?
Today's post is the second part of two part-answer to a question posted by a NutritionData user. Yesterday, I explained why consuming only monounsaturated fats could lead to nutrient deficiencies--but that it is almost impossible to do so.
Today, let's consider whether it's possible to get too much omega-3 fat. We've all heard that we all need to eat more omega-3 fat in order to increase the ratio of omega-3 to omega-6 fat in our diet. But can you go too far?
Many people have come to think of omega-6 fats as "bad" fats when, in reality, both omega-3 and omega-6 fats are essential to good health--playing different but complementary roles in supporting the immune system, cellular functions, and growth. The two work best when there is a relative balance between them.
Many consider the ideal ratio of omega-6 to omega-3 to be 1:1. But the average American diet has a ratio of 20:1. (That's twenty times as much omega-6 as omega-3.) This huge imbalance causes problems--in this case, mostly in the form of excessive systemic inflammation. But if the imbalance were in the other direction, 20 times as much omega-3 as omega-6, we'd be likely to see different problems, such as immune insufficiency or cognitive problems.
While it's theoretically possible to get too much omega-3 (or enough omega-3 to create a significant imbalance), it's not likely. You'd have to eat a diet composed almost entirely of fish, seaweed, and flax. Consuming excessive amounts of fish oil supplements, and severely restricting your intake of grains and vegetable oils could also hypothetically create an imbalance. But, obviously, neither of these are dietary approaches that any nutritionist would recommmend.
To get an idea what the omega ratio of your diet is, you can analyize a typical day's diet (or log your actual diet for a day or two) using MyND. Be sure to include any fish oil, flax, or essential fatty acids you may take as supplements.) At the bottom of your analysis report, you'll see a tally for the total omega-6 and omega-3 fat.
The closer the two numbers are, the better, but if you can get your omega-3 intake to even half of your omega-6 intake you're doing great! If your omega-3 intake is more than twice your omega-6 intake, you might want to back off the fish oil and be sure your diet is otherwise balanced, including a variety of fruits, vegetables, protein foods and whole grains.
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Posted by: Lana | Oct 14, 2009 4:50:13 AM
I understand the ratio, but what about the dose? I'm aiming for 4:1 but is there any upper limit as far as how many grams of omega 3 you can take? Just as an example, if I ate 10g of omega 3 and 40g of omega 6, that's still in the 4:1 ratio but is 10g too much? What would be the upper limit?
Posted by: Donna Walag | Mar 26, 2009 12:42:14 PM
Amy,
When I quit smoking, many years ago, I chewed a lot of sugarless cinnamon flavored gum. That seemed to help me a lot.
Posted by: Nicole | Dec 5, 2008 12:55:05 PM
Thanks for this perspective!
I have read a lot about the Omega 3/Omega 6 balance, and I wonder if 1:1 is really the ratio one should be striving towards, considering it's difficult to find such a ratio in a varied diet of healthy, whole foods.
I agree that most people should drastically cut down on their sources of Omega 6s but I think that a ratio of 1:1 or even 2:1 Omega 6 to omega 3 is incredibly difficult to achieve and not necessarily health promoting. (To get even a 2:1 ratio most people would either have to eat virtually no fat at all...or make the sole sources of their fat be salmon and flax seeds.)
Consier that walnuts, which are touted as a good source of omega 3s, have a ratio of 4-5:1 omega 6/omega 3.
Olive oil is a great source of omega 9's (monounsaturated fat). If you look at the omega ratios, you'll see that it has about 13 times the omega 6 as omega 3.
Grass fed beef has a ration of of 2.6 to 1 omega 6/omega 3.
It may be that people with certain illnesses benefit from a 1:1 or 2:1 ratio of omega 3/omega 6 (to inhibit inflammation), but I'm not convinced that's the "ideal" ratio for someone in good health.
Posted by: texasgal1982 | Oct 15, 2008 8:55:41 PM
Thanks for that informative article. The pantry tool is a great tool. Though I do know that even when taking Omega 3 the correct ratio of DHA to EPA has to exist. I've read many articles that also say this is VERY true. I saw a very informative video from Cornell University on the research page from the supplement called Neurovi from neurovi.com. Anyway, just thought I would share that info!
Posted by: | Sep 10, 2008 6:59:27 PM
www.thepaleodiet.com is based on, and cites loads of peer reviewed studies -- some of them with links.
Posted by: Erik | Sep 10, 2008 6:57:19 PM
Patcharakorn: your body is the result of hundreds of thousands of years of evolution. It's adapted to a diet of vegetables, fruit AND animal foods. Sorry to say this, but healthwise the answer to your question is: eat meat!
(Not too much saturated fatty stuff, though.)
Posted by: Katie | Mar 20, 2008 9:05:28 AM
You mentioned that users should log their supplements with the Pantry tool. I would like to add the flax oil supplements to my pantry, but I don't see a listing for the fatty acids in the custom data entry. Also, the listing for flax oil isn't close to the supplements I take; the numbers would be off if I chose 100mg x12 (the supplements are 1200mg of flaxseed oil). How do you add the supplements?
Posted by: Monica Reinagel | Mar 11, 2008 11:27:39 AM
Patcharakorn,
we often discuss issues relating to vegetarianism on the blog. I'd also recommend that you visit the Vegetarian Resource Group at http://vrg.org for pointers on becoming a vegetarian or vegan.
Posted by: Patcharakorn | Mar 10, 2008 11:32:24 PM
i'm a new vegetarian. how can i do for my good health.
Posted by: rblake | Mar 9, 2008 11:41:27 AM
In flax, oils are released and soon start to go rancid. (That's why you should grind your flax fresh each time.)
What happens to the oils when the ground flax is baked? Do they still remain with the same nutritional benefit?
Posted by: amy | Mar 6, 2008 1:00:14 PM
thank you! i am actually on day #28 and the urges are almost gone..the mental triggers are still there but i replace them with thoughts of good health and a longer life. i am no longer eating non-stop and actually am looking at the content of what i eat for the first time in my life..i do smell "less smokey" and when i run to the bus i don't have to wait 20 minutes to catch my breath...all good stuff. this blog has been incredibly helpful and supportive...thanks to all for the good wishes! if i can stop smoking...anyone can!
Posted by: Shirley Draeger | Mar 4, 2008 1:13:00 PM
Amy, keep that fruit and those veggies at hand! Also remember that you no longer STINK! Exploring cookbooks that have healthy recipes is a great pass time while fighting the urges. Gets that whole "healthy" thing going for you. Continued success. Shirley
Posted by: Patcharakorn | Mar 2, 2008 8:32:57 AM
I'm a vegan. How can I have for my good health. [ I'm 40 years old.]
Posted by: amy soricelli | Feb 26, 2008 2:51:51 PM
thank you Shirley! I have been told to put the money away and watch it grow...i am too busy munching on grapes and brocolli snips to think about that right now...but i do see a difference in my skin and hair and wrinkle development. my daughter actually asked me what handcream i have been using - she used to say that it felt like i was wearing gloves 24/7. thanks to all for the support and this excellent blog is helpful for mind and body and spirit.!!
Posted by: Shirley Draeger | Feb 25, 2008 10:53:56 AM
Amy, congrats on quitting! I quit 8 years ago, after smoking for almost 30 years. First of all it was "cold turkey" with the help of Zyban (spelling?), which I took for two weeks. It is really in your mind set. I used those little oyster crackers as a "fill in" or cig sub. I got on the treadmill and did the calorie count thing-walked off the extras I was consuming. Fresh veggies are good munchies. This quest for low calorie snacks set in motion a new understanding of just exactly what we were eating, what was the value and what was the calorie count. I think we eat healthier now. Since I had already stopped smoking in the house, in my car and at work, some of it was easier. I didn't have a drink for almost 6 months as the association with smoking was just too great. I also rewarded myself by putting my cigarette money away every paycheck and actively saved for something special. I purchased a custom made desk/cabinet/TV armoire for our TV room. I also got custom blinds in that room for the windows. Purchased a new computer with a flat screen. I've also bought some beautiful furniture for the patio. We travel to Europe every year and each trip I do something special with that cigarette money. I am constantly rewarded. Reward yourself, commend yourself every day. Buy some expensive face cream and fall in love with the fact that you will not continue to get those ugly smoking wrinkles. Good Luck. We can all do whatever we put our minds to.
Posted by: Dave Hamilton | Feb 21, 2008 7:30:30 AM
Two years ago I encountered a company, who I now represent, that identified the Omega 3 issue and lack in the general publics diet. By focusing on "Functional Foods" they have introduced the first USDA and CFIA approved levels in both pork and chicken products, comparable to the best fish options(.4-2.0).My family alternates 1.2 average daily Omega 3 consumption between fish,pork(ribs,bacon,roasts,tenderloin,sausage,meatballs)and rotisserie chicken.I personally have lost 40 lbs, have less joint pain and enjoy everything a lot more. Nutrition Data as a tool was instrumental in the initial loss and continies to be my maintenence guide. Thanks!
Posted by: PA | Feb 19, 2008 4:07:01 PM
I took niacin (B3) when I was trying to stop smoking. It really helped knock the nicotine cravings. When I ran out of the B3, I started craving to smoke more. When I got back on B3 several days later, it was much easier. I did not like the flushing (getting red and itchy) from the natural niacin, so I got the synthetic niacinamide, which diod not make me flush and worked just as well.
Posted by: Drew | Feb 13, 2008 6:45:56 PM
The downside of Omega-3 supplements is that most of them are composed of fish oil. You may say good. I say bad. Little did I know that, while trying to change my lifestyle for the better, I ended up overdoing it with the fish. Too much will cause gout in susceptible individuals. My advice is, stay away from the fish oil supplements and stick with fresh fish.
Posted by: amy | Feb 13, 2008 4:28:59 PM
Hi there! I have been a smoker - horribly enough - almost all of my adult life...I am on Day #6 of being a non-smoker...and Cold Turkey as well...what are some good snacks to munch on - during the day - that will not be filled with sugar - and might possibly be healthy? this is a tough battle for me and i need all the help i can get....thanks much!
