Is the omega-3 supplement industry a scam?
Read on to find out...
We’ve had a lot of questions about omega-3 and supplementation in particular. So we have delved deep into this topic to answer the question, is the omega-3 supplement industry a scam?
Omega-3, also known as alpha-linolenic acid (ALA), is an essential fatty acid meaning we have to obtain it from our diet. It is what’s called a polyunsaturated fat, with another being omega-6. Omega-3 has a lot of proven beneficial properties. Its purported to improve cardiovascular health, reduce inflammation, maintain a healthy brain by providing cellular structure and also found in high levels in the eyes and testis.
However what is rarely mentioned is that it isn’t omega-3 which does all this, it is actually the molecules that it forms.
You see, omega-3 is part of a chemical process that results in the formation of molecules called DHA, DPA and EPA. And it’s these molecules that we’re interested in.
Omega-3 and omega-6 pathways (it is rather complicated I admit)
However, there is a problem. You see the actual conversion to these molecules is very poor. Multiple studies report very little production of EPA/DHA from omega-3, with one study reporting only 5% of omega-3 is converted to EPA and less than 0.5% to DHA. Another study also suggests a less than 5% conversion to EPA. (Check the comments for all the studies I mention).
So this then raises the question, is the omega-3 supplement industry we’ve been peddled a scam?
My friend Dr Kohilathas believes so and he’s written a really interesting blog on his website about whether omega-3 supplemetnation is doing more harm than good.
He’s great so follow him on twitter!
In this he writes about the potential oxidisation of these pills, which forms harmful molecules called lipid peroxides which can breakdown further into even more harmful molecules. He writes about a study which stated:
Extract from his blog on his website, link here
Now to be frank, there is limited information available on how oxidsed omega-3 supplements are because the process required to do this analysis is expensive and health brands don’t want this information uncovered,.
However the few studies that have looked into this have found oxidation wasn’t uncommon, affecting between 11-62% of products.
And scarily, there haven’t been any studies on humans using oxidised omega-3 to see what potentially harmful effects they may lead to.
What we do know is that omega-3 is a long-chain polyunstaurdated fat. Other polyunsaturated fats are unstable and therefore oxidise easily. Therefore one could postulate that omega-3 as a polyunsaturated fat would also oxidise by the time it reaches our mouths.
So what does this all mean?
As I’ve said earlier, this is an incredibly nuanced discussion and you need to understand both sides of the argument to come up with a rational decision.
What we do know to be true and good for you is the following:
1) Increase your omega-3 intake through diet: The best fish sources of omega-3 are salmon, mackeral, herring. With regards to meat consider switching to grass-fed/pasture-fed meat (there’s a huge difference between omega-3 content of grass-fed and factory-farmed meat. This is why you should be wary of studies that show meat consumption leading to disease because they’ll use factory-farmed meat which has much lower levels of omega-3). And then let’s not forgot the humble chia and flaxseeds, and walnuts too.
2) If you want to supplement then go for krill oil or supplements that focus on DHA and EPA rather than omega-3 (make sure they’re sustainably sourced too, most now use algae rather than fish)
3) Uses oils like extra virgin olive oil, coconut oil, hemp oil or avocado oil as they are high in omega-3
4) Cut out refined seed oils like canola oil, sunflower oil, rapeseed oil, grapeseed oil, vegetable oil and safflower oil
5) Store any supplements in a dark container, away from sunlight and in a cold environment
6) Subscribe to our channels to learn more!
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