Summary of ZOE Science And Nutrition Podcast Episode: Omega-3 supplements: why you're (probably) wasting your money
— Description —
Omega-3, an essential fatty acid, is crucial for health and must be obtained through the diet Oily fish and fish oil capsules are rich sources of omega-3, which consists of ALA, EPA, and DHA While fish consumption is linked to reduced cardiovascular disease risk, fish oil supplements have limited benefits, except for high doses of EPA
The omega-3 index varies among dietary groups, with potential for risk reduction if vegans and vegetarians supplement with algal sources EPA and DHA offer various health benefits, including reducing triglyceride levels and improving cardiovascular health Despite conflicting opinions, the importance of separating evidence for the health effects of oily fish from omega-3 is emphasized
The challenges of providing nutritional advice due to scientific consensus issues are acknowledged, with a promise to share updated information through Zoe's personalized nutrition program.
Omega-3 supplements: why you're (probably) wasting your money
Key Takeaways
- Omega-3 is an essential fatty acid that must be consumed through the diet.
- Oily fish like mackerel and salmon, as well as fish oil capsules, are rich sources of omega-3.
- There are three important types of omega-3 fatty acids: ALA, EPA, and DHA.
- Oily fish consumption is associated with reduced risk of cardiovascular disease and mortality.
- Fish oil supplements have shown little benefit on health outcomes, but high doses of EPA omega-3 have demonstrated significant benefits.
- The omega-3 index is low in vegans, intermediate in vegetarians, and high in many omnivores.
- Vegetarians and vegans have a lower risk of cardiovascular disease despite lower omega-3 intake.
- There is potential for risk reduction if vegans and vegetarians were given an omega-3 supplement from algal sources.
Omega-3: Essential or Overrated?
- Dr. Sarah Berry explains that omega-3 is an essential fatty acid that our bodies cannot produce and must be consumed in our diet.
- Oily fish like mackerel and salmon are great sources of omega-3, and fish oil capsules are also popular supplements.
- Omega-3 and oily fish have been linked to reduced inflammation, lower risk of heart disease, improved brain health, and better gut health.
- There are three important types of omega-3 fatty acids: ALA, found in plant products, and EPA and DHA, found in oily fish and in small amounts in eggs and dairy.
- While ALA from plant-based foods can be converted into EPA and DHA, the conversion rate is low, so some people may need to consider taking a supplement of EPA and DHA.
- Despite the potential benefits, there is division among scientists regarding omega-3, even among those closely involved at Zoe.
Separate Evidence for Oily Fish
- Dr. Sarah Berry emphasizes the need to separate the evidence for the health effects of oily fish from the evidence for the health effects of omega-3.
- She points out the changes in studies researching the effects of omega-3 over the past few decades as the root of inconsistency in the evidence and division of opinion at ZOE around omega-3.
Oily Fish Reduces Cardiovascular Risk
- Oily fish consumption is associated with reduced risk of cardiovascular disease and mortality from cardiovascular disease. For every 20 gram increase in oily fish a day, there is a 4% reduction in cardiovascular disease. Having two or more oily fish portions a week can lead to an 80% reduction in the risk of cardiovascular disease.
- Studies have shown that fish oil supplements have very little benefit on health outcomes. However, the REDUCE-IT trial demonstrated that a high dose of EPA omega-3 had significant benefits, including lower heart attacks, strokes, and death compared to a placebo.
- EPA and DHA omega-3 have a beneficial effect on people with high triglycerides, reducing triglyceride levels by 30% to 45%. They also reduce blood pressure, improve blood vessel function, and have a potent anti-inflammatory role, which is valuable for chronic diseases like type 2 diabetes, some cancers, and cardiovascular disease.
- The omega-3 index, which measures omega-3 intake in the blood, is low in vegans, intermediate in vegetarians, and high in many omnivores. Despite lower omega-3 intake, vegetarians and vegans have a lower risk of cardiovascular disease due to other aspects of their diet. There is potential for improvement in risk reduction if vegans and vegetarians were given an omega-3 supplement from algal sources.
Challenges in Nutritional Advice
- Dr. Sarah Berry mentions the expensive cost of agricultural developments for GM plants containing EPA and DHA.
- Jonathan and Sarah discuss the challenges of giving nutritional advice, highlighting the lack of consensus among scientists.
- They promise to share updated information as the science progresses and invite listeners to try Zoe's personalized nutrition program.