Omega 3 Absorption In Men & Flaxseed Oil Vs. Fish Oil

Omega-3 fatty acids are polyunsaturated fatty acids found in foods including flax seed and fish. Because your body is unable to produce them, omega-3s are essential in the diet. The three main types of omega-3s are ALA, DHA and EPA. While absorption of omega-3s is similar in men and women, ALA must be broken down, while DHA and EPA can be readily used. If you suffer from a deficiency in the enzyme delta-6 desaturase, assuring you get adequate amounts of preformed DHA and EPA is important, according to the textbook "Integrative Medicine."

Classification of Fats

Three major classes of fats exist. They are classified according to the type of bonds linking them together. Saturated fats are found in beef and dairy products. Monounsaturated fats contain one double bond and exist in vegetable oils such as olive and canola oils. Polyunsaturated fats, or essential fats, contain more than one double bond and have many sources. Omega-3s are a type of polyunsaturated fat. Examples of omega-3 fatty acids include alpha-linolenic acid, or ALA, eicosapentaenoic acid, or EPA and docosahexaenoic acid, abbreviated as DHA.

Omega-3 Importance

Omega-3 fatty acids serve several important purposes in your body. They help keep the lining of your cells healthy and function in transporting chemicals among your cells. They are also crucial for a healthy nervous system and the production of energy. Perhaps their most widely known role is in the regulation of inflammation.

Inflammation

Your body uses polyunsaturated fatty acids to produce prostaglandins and leukotrienes. These chemicals mediate inflammation. Inflammation is your body's response to injury, infection or disease and involves symptoms such as swelling, redness and pain. Some classes of prostaglandins promote inflammation, while others decrease inflammation. Omega-3 fatty acids, particularly DHA and EPA, help to reduce inflammation. In order for ALA to be effective, your body must convert it to DHA and EPA. It does this by means of the enzyme delta-6 desaturase.

Omega-3 Differences

In order to fully benefit your health, ALA must be metabolized by delta-6 desaturase. However, this enzyme is slow and limited by many factors, according to the "American Journal of Clinical Nutrition" in 1993. Dr. Joseph Mercola notes that 3 g to 4 g of ALA is equivalent to 300 mg of EPA. Additionally, EPA and DHA are more rapidly utilized by the body than ALA. Consuming Omega-3 sources higher in EPA and DHA than in ALA may improve the benefits of these essential fats.

Flax vs. Fish

While both flax seed oil and fish oil are sources of omega-3 fatty acids, they differ in the relative amounts of the three main types of omega-3s they provide. In general, fish is high in EPA and DHA, while flax is high in ALA. For example, 1 tbsp. of sardine oil contains 1.5 g of EPA and 1.5 g of DHA. By contrast, flax seed oil contains no EPA and DHA. However, it contains more than 7 g of ALA.

Recommended Intake

The USDA recommends that men should consume 1.6 g of omega-3 fatty acids each day. Women should consume 1.1 g. If you are pregnant or lactating, your requirements are increased to from 1.3 g to 1.4 g.