Supplementing with Omega-3 Fatty Acids

by Malc on May 21, 2009

In the last post, I said that generalised inflammation is heavily implicated in causing or worsening the main degenerative diseases – cancer, heart disease, diabetes and Alzheimer’s disease.

After cutting down on Omega-6 in the diet, omega-3 supplementation is the top way for most people to reduce their level of generalised inflammation.

Milk-cheese-w200-h200 The reason for this is that nearly everyone has too many Omega-6 fatty acids in their diet, and too few Omega-3 fatty acids.

If you are taking a 3-6-9 fatty acid supplement: stop now! Why take extra Omega-6 fats when you are already taking too many in your diet? This is a marketing ruse.

Avoid Omega-6

I haven’t found anyone who can tell me why we should need to have extra Omega-6. Omega-6 is the enemy. I really don’t understand why companies sell it as a supplement. We have loads of it in meat, milk, cheese and the common oils – sunflower, safflower and soy.

If I have missed something – tell me in the comments.

salmon2-w200-h200Get More Omega-3

Omega-3 is only found in quantity in oily fish and walnuts. Green vegetables have a tiny amount: hemp seeds and linseeds have fair amounts – but it is nothing as accessible as that from oily fish or walnuts.

olive-oil-w200-h200 HOW TO DO IT

To counteract generalised inflammation, which accompanies cancer, heart disease, diabetes and Alzheimer’s, do the following to cut down on Omega-6 and increase Omega-3:

  • Reduce fatty meat. Focus on low fat meat – chicken and turkey breast are good.
  • Avoid or minimise sunflower, safflower and soy oils. (Use olive oil – which has little Omega-6 or Omega-3 – it contains mainly ‘monosaturated’ fats. )
  • Eat plenty of oily fish – sardines, mackerel, north pacific salmon (this type has less chance of heavy metal contamination)
  • Eat moderate amounts of walnuts.
  • Supplement with a top quality Omega-3 supplement. Add up the EPA + DHA delivered  it should preferably be 100mg, or at least 500mg. Many health-shop brands deliver much less.

walnuts-w200-h200And do get your blood checked for C-Reactive Protein (CRP). (Hopefully you can persuade your doctor to do it – and save £75 or £100 in the UK – half that in the states!) Then you will know how much of a challenge you are facing – if any. After 6 months, retest the CRP to check how you are doing.

 Book on C-Reactive Protein


  • Iona Askew

    this article is great, and so true. I am caring for an elderly parent with early stage Alzheimers, and I have changed the way they both eat, focusing more on the medeterranean diet – much like the article talks about. IT has made a big difference, that and doing brain exercises and daily walks. also, I found a great free bonus book about brain food, it really works and is well worth a read.
    brainandmemoryfoundation.org

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