While more and more people have discovered the benefits of omega 3 oils, there still is confusion about what they do, what foods contain them and the most appropriate sources to meet your needs. Flax oil and fish oil stand out as excellent sources of omega 3s, with some key differences between them.
Omega 3s
Udo Erasmus, PhD, a nutritional researcher and the author of "Fats that Heal, Fats that Kill," categorizes omega 3s as a sub-group of fats. Because of their different molecular shape, the body uses them differently from other fats. It uses them to form prostaglandins; these hormone-like substances act locally on cells to reduce inflammation and mediate the anti-inflammatory benefits that omega 3s offer against conditions such as arthritis, eczema and irritable bowels. Omega 3s also oxidize more easily, meaning that the body burns them more easily. These oils exist in plant forms, such as in flax seeds and walnuts, together with animal sources such as oily fish.
EPA and DHA
Almost all of the beneficial effects associated with omega 3s center around the content of the long-chain fatty acids, EPA and DHA. Full names eicosapentanoic acid and decosahexanoic acid, these two compounds convert readily into bioactive substances in the body. Charles Poliquin, the Canadian strength coach who has helped 16 Olympic medal-winning athletes, prefers that his clients use omega 3s sourced from fish rather than those from plants; gram-for-gram, these animal-sourced oils have more potency than their plant equivalents.
Alpha-Linolenic Acid
Flax seed oil contains a high concentration of of alpha-linolenic acid, also known as ALA. Organically grown seeds offer omega 3s without any of the risks of toxicity that may come with the consumption of fish oils; concerns exist about the contamination of oils sourced from fish that swim in polluted oceans. Dr. Michael Murray, a nutritionist and the author of several books on natural health, rates flax oil as the most useful source of omega 3s and notes that ALA makes up 80 percent of the oil. However, ALA represents a "raw" and less potent form of the omega 3s; the body must convert it into the long-chain omega 3s, such as EPA and DHA, to use them. The rate of conversion varies from one person and the next, with less than a third turning into the active omega 3s.
Using the Oils
In weighing the relative benefits of both flax seed oil against fish oil, a case certainly exists for both. Flax oil certainly represents a reliable and clean source of omega 3s and appears effective in providing all the benefits you might expect from these compounds. However, some individuals may not convert the raw omega 3s into their more usable forms; such people may include those over 40, those with cardiovascular concerns and those with vitamin deficiencies. For these people, fish oils stand out as a more useful product.
References
- Charles Poliquin: Fish Oil
- "Understanding Fats and Oils"; Dr Michael Murray; 1995.
- "Fats that Heal, Fats that Kill"; Udo Erasmus PhD; 1986.
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