Is flax oil as good a source of omega 3's as fish oil?

The importance of Omega 3 fatty acids was first noted in inuit populations who ate a high fat marine diet, and yet had no cardiovascular disease. We've since learned that it was the nature of the fats that was responsible for the protective effects. It is now known that they are also important in brain development and our ability modulate inflammatory processes, which is the basic foundation of most diseases.

While it is true that flax oil does contain omega 3 fatty acids, they are not the same as those found in fish oils. The bottom line is the flax versions need to be converted in the body to the DHA and EPA, which are the beneficial omega 3's found in fish oil. Unfortunately this is an inefficient conversion at best, estimated to be between 5-20%. Flax is still a useful source, however it will not have the same therapeutic effects as the oils found in cold water fish. There are a few things to keep in mind when it comes to getting your fish oils.

1. Sources should come from small, cold water fish. The cold temperatures is what causes the fish to make omega 3's to prevent their cell membranes from freezing (think of butter in the fridge vs olive oil - butter is solid, olive oil is fluid). Also, the older and larger the fish, the more time it has been spending accumulating mercury and other toxic residues in it's fat tissue. Tuna is a well known example of a fish to limit/avoid because of it's mercury content. Good sources include sardines, herring, anchovies, cod, and salmon. Incorporating these into the diet is helpful, and in my opinion, the way we were meant to get them.

2. Supplements: You get what you pay for. When purchasing supplements, look at the label and see what fish they extracting the oils from. Also, look for EPA and DHA content. If all it says is "Fish oil" and/or it doesn't list the sources, it's best to move on. Although not required, some manufacturers test each batch for quality and heavy metal content, which is a huge advantage. With regards to supplements, one caveat - if you're pregnant, beware of cod liver oil. For most other people it's great, because it has vitamin A and D, which are both important. Vitamin A can be toxic to fetuses though, and should be avoided in pregnant mom and infants under the age of 1.

3. Omega 3 to Omega 6 ratio. A healthy balance between the two are optimal, and our culture tends to have an overwhelming abundance of 6 and a deficiency of 3. So, when considering supplementing, avoid ones that contain omega 6 and or 9 as well - they compete for the same enzymes as omega 3's, and just get in the way. Fatty acids are what make up our cell membranes. As you can imagine, there are a lot of them in our body! it takes time to shift the balance in favour of the omega 3's, but it's well worth it.

Warm regards,

Bryn