Omega-3, Fish Oils Prescription vs Supplement Overview: Consuming omega-3 fatty acids, particularly the long-chain omega-3s found in fish and seafood (also known as fish oil), has been associated with significant health benefits, such as reducing cardiovascular disease risk. However, recent national surveys have shown that adults in the United States are consuming significantly less than the recommended amounts of seafood and omega-3 fatty acids. What is Omega-3? Omega-3 fatty acids are a type of polyunsaturated fatty acids (PUFAs) with a specific chemical structure that contains a double bond in the third bond of the fatty acid chain. Of the various omega-3s, three have specifically been researched for their health effects: alpha-linolenic acid, docosahexaenoic acid, and eicosapentaenoic acid. (2) Fish provide a primary source of EPA and DHA in the human diet. Many fish feed on phytoplankton, which consumes microalgae, the aquatic organisms that produce PUFAs. (1)(2)In theory, the essential fatty acid ALA, found in plant-based sources such as nuts and seeds, can be converted to the long-chain fatty acids EPA and DHA in the liver. As a result, EPA and DHA are not considered to be essential to obtain from the diet. However, conversion rates of ALA are generally less than 15%, increasing the need to consume dietary sources of EPA and DHA, such as fish, seafood, and omega-3 supplements. (2) Some of the more important health benefits of omega-3s also come from EPA and DHA, as opposed to ALA, so it’s important to ensure these are included in your diet or supplement plan. Known Benefits of Omega-3 and Sources Shows anti-inflammatory effects Improves symptoms of Rheumatoid Arthritis Plays a structural role in cells Assists with cardiovascular disease Reduces risk of cognitive decline and dementia Supports infant health and neuro-development during pregnancy (2) Foods high in omega-3 include cold-water fish, oysters, and organ meats, providing EPA and DHA, as well as flaxseeds, chia seeds, leafy green vegetables, and walnuts, providing ALA. Quality: There are various forms of omega-3 fatty acids found in supplements, differing based on their manufacturing process, chemical structure, and bioavailability, which refers to the extent to which the active ingredient is absorbed and ready to be used in the body. (2)(3) Natural Fish Oils Omega-3 fatty acids naturally occurring in fish are found as triglycerides, which contain three fatty acid chains bound to a glycerol molecule, and free fatty acids. Natural fish oils contain approximately 18% EPA and 12% DHA.Many fish oil supplements are derived from natural triglycerides that are processed to contain a higher concentration of EPA and DHA. (4) In contrast, omega-3 fatty acids in vegan omega-3 supplements are primarily in a natural triglyceride form. Ethyl Esters Ethyl esters, a concentrated form of omega-3 fish oil, are produced from natural triglycerides by replacing the glycerol molecule on the triglyceride with ethanol. (2) A study that compared the bioavailability of three concentrated forms of fish oil with natural fish oil, natural cod liver oil, and placebo found that ethyl ester fish oil concentrate supplements resulted in lower EPA and DHA serum levels than the other omega-3 formulations, suggesting that ethyl esters are less efficiently absorbed. Prescription Fish Oils Prescription fish oil in the United States is typically found in free fatty acid or ethyl ester forms. (5) Common prescription fish oils include Lovaza and Vascepa. Certain prescription fish oils consist of a self-emulsifying formula, allowing the omega-3s to be emulsified in the stomach. This improves the bioavailability of the omega-3s when consumed without a high-fat meal, which may be beneficial for individuals following a low-fat diet. Be Careful of Contaminants in Supplements Certain types of fish have been found to contain potentially harmful levels of environmental contaminants, such as mercury, polychlorinated biphenyls (PCBs), and organochlorines. Studies that have tested fish oil supplements report that levels of these toxins are typically below the detection limit. (6)(7) However, vegan omega-3 supplements, such as algal oil, may have a lower risk of contamination than fish oils. Summary: Historically, the human diet contained an equal ratio of omega-6 to omega-3 fatty acids. As our omega-6 intake has increased, so has the prevalence of chronic diseases. (8) Fortunately, taking omega-3 supplements is an effective and generally safe method to increase your omega-3 intake. (2) Stay informed about omega-3 supplements and consult with your integrative healthcare practitioner about which supplements are best for you.

Dietary supplements are supposed to be designed to support wellness and while many manufacturers strive to provide safe, quality ingredients; not all do. Quality in vitamins and supplements is not one in the same. In the United States, supplements aren’t regulated as rigorously as prescription medications. This can lead to differences in supplements produced by different manufacturers. Ingredient quality and sources may be highly differential between products produced by one company and another.

There are some important vitamins that are responsible for key functions in your body and in your brain. As you can probably gather, maintaining health has many facets. One such facet of top priority is maintaining health of your brain. The brain is the operation center of your body and while all parts play a function, the brain is responsible for the proper function of all of them.

Is Intermittent Fasting Good For Gut Health? In a new study recently presented at the annual meeting of the American Physiology Summit in Long Beach, CA, researchers from the Arizona College of Osteopathic Medicine at Midwestern University in Downers Grove, IL, reported that intermittent fasting may also help protect the gastrointestinal system — mainly the small intestine — as it ages.Researchers used a mouse model that they had genetically modified to accelerate aging. One group of mice had food available at all times, while the other group only had access to food during alternating 24-hour cycles.After 8 months, scientists found that the mice on the fasting plan gained less weight and had structural changes in their small intestines associated with better glucose control and decreased inflammation.“Our study suggests that intermittent fasting is a beneficial dietary practice to control weight gain, improve blood glucose levels, and promote positive intestinal effects by reducing inflammation and oxidative stress while altering intestinal structure,” Spencer Vroegop, a second-year student at the Arizona College of Osteopathic Medicine at Midwestern University and first author of this study, told Medical News Today. What is Intermittent Fasting? Intermittent fasting is a timed schedule of eating at certain periods of time and then withholding food for an extended duration, a period known as fasting, when a person abstains from eating.Several different methods of intermittent fasting are determined by how many hours or days the fasting lasts for, how many hours or days a person can eat, and how many calories they can consume.Some of the more popular patterns of intermittent fasting include time-restrictive eating, where the fast lasts 12, 14, or 16 hours, and the eating period stretches over the remaining hours of the day, or the 5:2 method, where a person consumes only 500 calories for 2 days of the week and then eats normally for the remaining 5 days.About 12% of American adults follow intermittent fasting as their diet or eating pattern of choice, according to the International Food Information Council’s 2023 Food and Health Survey, making it currently one of the most popular diets.In addition to weight loss, recent studies show that intermittent fasting may offer other health benefits, such as protection against type 2 diabetes, cardiovascular disease, and cancer, as well as against gastrointestinal issues, such as inflammatory bowel disease (IBD) and ulcerative colitis.