Long-Chain Omega-3 Fatty Acids Improve Brain Function, Structure in Older Adults (2014)

https://academic.oup.com/cercor/article/24/11/3059/304487

by alwillis • 4 years ago

186 163 4 years ago

academic.oup.com

I can't guarantee it's not the placebo effect, but I've personally felt better since I started taking NOW Ultra Omega 3-D, which is 1200mg of fish oil concentrate containing 900mg of Omega 3s and 1000 IU of Vitamin D. Many brands offer similar products that work perfectly fine so I don't want to sound like a shill, but from my research with sources like ConsumerLab.com this particular version seemed to offer the lowest cost per verifiable amount of active Omega 3s.

pstuart• 4 years ago

ConsumerLab looks intriguing but rather spendy w/o giving a sense of range/depth/quality of reviews.

greggsy• 4 years ago

Labdoor is another testing site.

https://labdoor.com/rankings/fish-oil

The main problem with these sites is that many - if not all - brands and products are US-centric, which makes the reviews fairly useless in the rest of the world.

PostOnce• 4 years ago

I wouldn't have commented if they didn't name it "Ultra Omega 3-D" which is about as bad as the quantum nano shampoo with techron they try to sell me.

One can of sardines has >2x the omega 3s and is less likely to be counterfeit or adulterated as many suppliments have been found to be.

The vitamin D is another matter though, harder to get enough of in winter, but also easier to overdose on with suppliments.

kmmlng• 4 years ago

With sardines you are of course introducing the mercury issue.

Vitamin D dosage is a surprisingly controversial topic, with many voices claiming the recommended dose is much too low and you are very unlikely to overdose if you are not taking completely unreasonable amounts of it.

have_faith• 4 years ago

but also easier to overdose on with suppliments

I was under the impression that vitamin D is one of the harder supplements to overdose on and people don't take enough generally, is that not the case? (I don't take any).

pinewurst• 4 years ago

(2014)

Copenjin• 4 years ago

I've always a lot of doubts on the quality of fish oil supplements being sold (not only for the amount of omega 3 but also for the content of less desirable chemicals derived from farmed fish), and also there has been a lot of research downplaying various omega3 supposed benefits over the years.

jonmc12• 4 years ago

See Labdoor.com and Consumerlab.com to verify supplement quality.

There are some good meta studies on Omega-3s. Dr Bradley Stanfield[1] walks through Mayo Clinic meta analysis[2]. Rhonda Patrick[3] is the best resource for an interpretation of the data.

TLDR; consume enough omega-3s (DHA/EPA) to get omega-3 index above 8.0. Discrepancies in research outcomes are attributed to study design, methodology of measuring intake, methodology of measuring blood.

[1] https://www.youtube.com/watch?v=58RkZy6FEco&ab_channel=DrBra... [2] https://www.mayoclinicproceedings.org/article/S0025-6196(20)... [3] https://www.youtube.com/watch?v=XcvhERcZpWw&t=2108s

swader9992• 4 years ago

Only kind that doesn't give me massive boils on my forehead is "Carlson, very finest fish oil" expensive...

adrian_b5• 4 years ago

It is very good to be skeptical about the composition of the food you buy, and to check as much as possible which it is.

However, when you buy some kind of fish oil for which the vendor provides precise values for its content in DHA, EPA and vitamin D, and you buy this in a country where such false claims are punished, you can be reasonably certain about the quality of the oil.

I have not seen a vendor publishing the admissible content of mercury, but in most countries there are legal limits for it.

I have seen a few studies where random samples taken from various fish oil commercial products were analyzed for mercury, and in most cases the content was significantly lower than encountered in most fish meat that is sold. Also one would eat much less fish oil per day, e.g. at most a spoon, than one would eat fish meat, when choosing a fish dish.

I agree that unfortunately, due to the human stupidity in managing waste, now eating any fish-derived products implies some risks.

However, in the case of fish oil obtained from some reputable source, I believe that the benefits outweigh the risks. The only good alternative to fish oil is the oil obtained from cultures of some unicellular living beings, but that is about 8 times more expensive than fish oil, so few people can afford it in the quantities that are needed for the recommended daily intake.

Regarding the research downplaying the "omega3 supposed benefits", I have read many such studies and the conclusions were mostly opposite. While in many cases there could not be observed any effects from taking various vitamin supplements, there were nonetheless in most cases measurable good effects from the use of omega3 supplements.

The reason for this is easy to understand. Any kind of vitamin, mineral or omega3 supplements can have effects only when the food eaten is deficient in those substances, otherwise there is no effect.

Someone who eats large quantities of food obtained from animals will not need any kind of omega3 supplements. On the other hand someone who is either vegan or eats mostly vegetable food, will need omega3 supplements, like also vitamin D and vitamin B12 supplements.

I am not vegan, but I eat mostly vegetable food, so I add some cod liver oil to the olive oil that I put in my food, to ensure an adequate daily intake of DHA, EPA and vitamin D.

adrian_b5• 4 years ago

I want to add that actually the best source of omega-3 fatty acids is eating the brains of animals.

However, since the mad cow disease, this has become a much less frequent choice, even in Europe, where it previously was a popular dish in many places.

Moreover, eating small quantities of fish oil seems better ethically than eating pig brains.

manmal2• 4 years ago

It's important to choose oil with a low totox value, which indicates low oxidation (= rancidity) status.

zsolt224• 4 years ago

There are 3 types of omega3:

1. Trigliceride 2. Ethyl ester 3. Re-esterified trigliceride

Almost all suplements sold are ethyl ester which means poor absorption and fast degradation (rancid).

Always buy triglycerides.

If you take ethyl ester, make sure it’s fresh and take it with fatty food

stinos• 4 years ago

Could you post sources? I feel this is especially wanted for free dietary advice on the internet. Not saying that you're wrong, I simply don't know, but just a quick search on 'bioavailability of n-3 fatty acids' show a lot of research which goes various ways and not necessarily confirming what you say here.

andy_ppp2• 4 years ago

This probably covers it, not sure if the original papers are mentioned in here but I haven't heard of these guys misleading people: https://www.youtube.com/watch?v=XcvhERcZpWw

alecco• 4 years ago

But those registered krill oils are way more expensive. Alleged absorption improvement is 2.5x (in only 1 study AFAIK). Just take more cheaper algae or fish oil. This all smells of krill oil manufacturer marketing. And who knows who funded that study.

proto-n• 4 years ago

Are they 2.5x more expensive? Taking more is also more expensive.

vjerancrnjak• 4 years ago

To improve your suggestion, it's very easy to also get triglyceride non-fish omega-3 (DHA+EPA), so now there shouldn't be less worry about other stuff getting into it.

andy_ppp2• 4 years ago

Is it exactly the same as the fish stuff the stuff from algae? It's definitely tempting to go that route if it really has the same benefits...

whitepaint• 4 years ago

Isn't it enough to just have 2 servings of fatty fish a week? Why use pills?

eurasiantiger5• 4 years ago

Don’t eat fish. The microplastic levels are too high for human consumption, not to mention dioxins in farmed fish.

francis-io2• 4 years ago

As childish as I know this sounds, as a white male in my early 30s, I don't really eat fish. I like the occasional can of tuna, but thats it.

It might be an aspergers thing with me about texture, but I don't like the bones. I also can't really eat solid fat on steaks for the same reason.

I think chia seeds have a good source of omega 3, along with good quality grass fed meat, but not close to optimal amounts. These days I supplement with whole foods, desiccated and/or freeze dried and put in pill form. The cronometer app is great for seeing a whole day breakdown and looking for deficiencies, which showed me nearly 0% daily omega 3 without supplementation.

I did hear somewhere that certain populations of people might not get the benefit of omega 3, and that the usually cited studies were done on populations with a long historical trend of eating mainly fish (I'm sorry, I don't have the study to hand, so I can't link it)

piva00• 4 years ago

There are also people like me in the world, vegetarians...

ID1452319• 4 years ago

The article mentions a dose of 2.2g/day LC-n3-FA, whereas a mackerel fillet contents 4g in one piece - therefore, it seems not.

francisofascii• 4 years ago

Maybe because 2-3 servings is on the low end of ideal. If we didn't have mercury in our fish, we could eat more. Just speculating here.

reactspa• 4 years ago

Does anyone know what happens to the fish this oil is extracted from?

If it's sold to us, it wouldn't have any oil in it, now, would it?

sinenomine3• 4 years ago

I avoid getting my omega from fish because it contains mercury and other "forever chemicals". There are suppliers of high-purity DHA omega 3 and that's good enough for me.

dustingetz• 4 years ago

what brand?

djmips• 4 years ago

What do you do if you are allergic to fish but don't want to take supplements?

triyambakam2• 4 years ago

Algae oil. That's what I take as a vegan, and I also eat ground flax and chia in smoothies regularly

pure_simplicity3• 4 years ago

ALA (short chain omega 3) is very important to get. It is converted to DHA/EPA, but the conversion efficiency depends on the ratio between your omega 6 and omega 3 intake. The same enzyme that converts ALA to DHA converts omega 6 to the inflamatory arachidonic acid. Since omega 6 is so abundant in most oil rich foods, you have to be mindful of how much you ingest relative to ALA omega 3, which is harder to come by. Hence the algea oil is important too, because it contians pre-formed DHA/EPA

Just to give some bacground info.

ddorian43• 4 years ago

Eat more ruminant red meat.

pure_simplicity3• 4 years ago

That would have to be grass fed for best results. it's the ALA (short chain omega 3) in the greens that get converted to DHA/EPA so grain fed won't have a lot of omega 3. You can observe this difference in the butter from grass fed versus grain fed: thd grass fed derived butter melts at lower temperatures because of the higher omega 3.

However you can also take algea or algea derived omega 3 supplements, i think the species is called nannochloropsis gaditana, and it has vegan omega 3, so probably causes no issues with fish allergies.

Terry_Roll3• 4 years ago

Assuming you dont want to take fish supplements. Carnitine (L or N Acetyl) because Carnitine although made in the body helps the body use fatty acids as energy in the mitochondria. Limited studies because obviously it cant be patented and a decent study will cost in excess of £/$/€1million, but existing studies suggest the above, it only seems to have an effect on those who are obese which would seem logical, and it also works on aging humans perhaps because the amounts produced by the body decline with age. It also seems to help with depression so the comfort eating may decline. Its also linked to glutamate, glycine and something else in the brain but studies exist in the usual places and some medical experts also discuss it on Youtube if you cant interpret the studies found in places in like pubmed or google scholar.

The only suggested risk with Carnitine is an increase in something called TMAO (Tri MethylAmine Oxidase) its what makes fish and vagina's (trimethylaminuria) smell this can be elevated with Choline or Carnitine if certain bacteria exist and although TMAO is thought to help contribute to atherosclerosis, Fish which is touted as healthy like here is also high in TMAO, so there are questions over whether TMAO is actually good or bad.

Some seeds also have omega 3's and 6's, they are precursors for CBD, but you'll find the Omega's in most diets so if you dont want it to be used for CBD production, maybe consume some CBD.

pure_simplicity3• 4 years ago

There is not much to question about TMAO being bad. Fish having a high Omega 3 content which is protective against atherosclerosis may explain why TMAO from fish consumption is not as problematic as that from consumption of other meats. Before we start reconsidering if TMAO is bad, it's far less speculative to consider whether tmao's bad effects that are known have been offset by positive effects of omega 3 which are also known.

manmal2• 4 years ago

Do you prefer the N over the L (ALCAR) form?

jakswa• 4 years ago

I'm no nutritionist but I read that one source might be: high-oleic sunflower canola oils.

Sunflower oil is naturally high in polyunsaturated fatty acids, which are great for frying and cooking with but can expire quickly. To remedy this, harvesters have bred a healthier form of this oil that is lower in polyunsaturated fats and higher in oleic acid.

https://soylent.com/blogs/news/healthy-plant-fats-your-body-...

nwienert• 4 years ago

I have a collagen issue and so googled for studies about omega 3 and collagen the other day. Was surprised to find a strong negative result for wound healing and collagen formation (in mice, but the effect size means something)

https://www.nature.com/articles/s41598-019-45508-1

It’s interesting to note the anti-inflammatory effect seems directly responsible for slowing healing (where you want it), and that this may be broadly applicable. We don’t always want less inflammation, everywhere.

stephen_g• 4 years ago

For anybody without any specific issues like yours, surely this effect would be hardly observable? They administered 2 g/kg every day for four weeks, which is absolutely massive, whereas most people eating a lot of fish might be eating at most 0.05 g/kg of EPA/DHA, and that would probably only be a couple of days days a week… I take “high strength” fish oil supplements (for an autoimmune condition), and that only has 900 mg of triglycerides per capsule (1.5g of fish oil), which for me is 0.01 g/kg. I usually take two, except on days I eat salmon, when I only have one.

sendfoods• 4 years ago

Flaxseeds contain short-chain omega-3s, algae contain very long-chain omega 3s. Is anyone aware of another plant containing long-chain omega 3s in significant quantities?

adrian_b5• 4 years ago

No plants contain long-chain omega-3 fatty acids.

Besides flaxseeds, walnuts have also a large content of short-chain omega-3 fatty acids. Walnuts were my preferred source of omega-3 fatty acids when I was young.

The problem is that the short-chain fatty acids must be elongated in the liver to become useful.

For many people, the elongation capacity per day of the liver is not enough to provide a sufficient quantity of long-chain fatty acids.

Because the fatty-acid elongation capacity of the liver decreases with age, for older people it is much more important to eat food with long-chain omega-3 fatty acids, e.g. fish oil or oily fish, than it is for young people, for whom flaxseeds or walnuts may be enough.

That is why in the parent article the conclusion was that the long-chain omega-3 fatty acid supplements have been more effective for older people.

There are unicellular micro-organisms which produce long-chain omega-3 fatty acids. They can be cultivated and the oil extracted from them is available commercially, but at prices 8 times higher than the price of fish oil (for the same quantity of DHA or EPA).

Moreover, different cultures must be used for DHA and for EPA, so for a complete supplement 2 oils would have to be mixed. Because a single producer usually has only the technology for a single type of culture, in most cases one would have to buy both a DHA oil and an EPA oil and consume both supplements.

In contrast, fish oil from oily fish has both DHA and EPA, while cod liver oil has DHA, EPA and also vitamin D.

derbOac• 4 years ago

Camelina sativa — the oil of which I've sometimes seen in groceries — is similar to flax in omega 3 content. Varieties with high DHA content have been genetically engineered, although I haven't seen that sold retail.

mark_l_watson2• 4 years ago

I hope that I am doing this correctly: I eat about 1 1/2 tablespoons of chia seeds a day. I soak them for an hour and then put them in whatever I am eating. I prefer to not eat much fish oil.

EDIT: after just reading the comments here, I just order some vegan algae oil for omega 3 to add to the soaked chia seeds. I try hard to avoid all foods with omega 6.

hsn915• 4 years ago

Omega 6 is also an essential oil. You should not reduce it to zero.

It just happens to be everywhere you end up consuming a lot more than necessary.

xutopia• 4 years ago

I don't remember the study but ratios of Omega 6 to Omega 3 can matter if you are prone to inflammation. In our North American diet Omega 6 is nearly unavoidable in amounts that hurt some folks with inflammation.

johnsimer• 4 years ago

I don’t think you are doing this correctly

Most of omega 3 benefits come from EPA and DHA. Not ALA. chia seeds have mainly ALA. Your body will only convert some of ALA into EPA, but not much. If you are trying to avoid fish oil, you could try krill oil

bch• 4 years ago

If you are trying to avoid fish oil, you could try krill oil

Curious - what about fish oil is to-be-avoided but lets krill be a suitable substitute?

yissp• 4 years ago

There are also algae-based EPA / DHA supplements.

thebigspacefuck• 4 years ago

Eat sardines

mark_l_watson2• 4 years ago

I do, I like the taste of good sardines.

timbit42• 4 years ago

I prefer herring, which are mature sardines. I should check whether there is much difference in omega-3.

Melatonic2• 4 years ago

Basic Omega 6 and Omega 3 are both EFA (essential fatty acids) and you want to eat both. Definitely though Omega 6 is much easier to get so it is good to prioritise Omega 3. Not sure how much Omega 3 that small amount of Chia seeds has but I would guess you need a lot more.

Omega 3 also goes rancid fairly quickly so you need the source to be fairly fresh (and especially not processed)

Your body can make medium chain and long chain fatty acids from the short chain ones above but its also good to consume those as well since it (your body) can only do so in limited amounts. This is why people say seafood consumption is a good idea.

There are also other omega fatty acids which also can be good for you - Omega 9, Omega 7 etc etc. Many nuts and seeds can be good sources of these.

daralthus• 4 years ago

Isn't the Omega-3 to Omega-6 ratio the more important over just consuming enough Omega-3?

oofbey• 4 years ago

I’ve read this but always had a hard time believing it. Why would the omega 6/3 ratio matter? Seems like a falsehood peddled by people trying to convince you to buy more expensive unsustainable hunted fish.

throwamon• 4 years ago

Why would the omega 6/3 ratio matter?

You might also ask yourself: Why would the HDL/LDL ratio matter? Why would mineral ratios matter? This pattern is not unique to Omega 3. Search for "micronutrient ratios", also timing the consumption of certain vitamins and minerals, fiber, etc. Nutrition isn't just about putting enough molecules into your body.

tablespoon• 4 years ago

I’ve read this but always had a hard time believing it. Why would the omega 6/3 ratio matter? Seems like a falsehood peddled by people trying to convince you to buy more expensive unsustainable hunted fish.

What I read 20 years ago when Omega 3s were starting to be a thing, is that Omega 3s are processed into certain anti-inflammatory compounds, and Omega 6s into certain pro-inflammatory compounds. "Natural" diets had the two fats balanced, but modern Western diets have reduced Omega 3s and increased Omega 6s, leading to more inflammation.

IIRC, one big mechanism for the change is feeding our food crappy food to increase production (e.g. switching from typically grass-fed to typically grain-fed beef).

tintedfireglass3• 4 years ago

I'm vegetarian The only animal food I eat are milk products and honey. From where do I get my omegas from?

tomweingarten• 4 years ago

You can get them from the same place the fish get them from, algae! Like many micronutrients, fish don't actually produce them, they just accumulate them from non-animal sources. Unfortunately they also accumulate heavy metals, so they're not the cleanest source. Much better and more sustainable to go straight to the source.

Just one example: https://www.nordic.com/products/algae-omega/?variant=3947218...

tintedfireglass3• 4 years ago

Wow, interesting. Thanks :)

photochemsyn• 4 years ago

"α-Linolenic acid (ALA), (from Greek linon, meaning flax), is an n−3, or omega-3, essential fatty acid. ALA is found in many seeds and oils, including flaxseed, walnuts, chia, hemp, and many common vegetable oils." (wiki1)
"Mammals are unable to synthesize the essential omega−3 fatty acid ALA and can only obtain it through diet. However, they can use ALA, when available, to form EPA and DHA, by creating additional double bonds along its carbon chain (desaturation) and extending it (elongation)." (wiki2)

There's a claim that the latter biochemical process (ALA -> EPA, DHA) is negatively impacted as humans age. Is this really true? Who knows, this is the supplement industry we're talking about here. Known for peddling things like shark cartilage as a cure for cancer, etc. (I'm biased: I was a QA lab analyst for a supplement outfit for a while and ended up getting fired over refusing to doctor lead content tests so that bulk imported chinese herbs would pass tests. The company didn't want to hold up production of the hottest latest fad, at the time).

tintedfireglass3• 4 years ago

Okay, now this is going down a rabbit hole lol

chasd00• 4 years ago

Who would have thought getting enough Omega3 would be such an involved discussion. This conversation reads like how to choose TheBest(tm) javascript framework.

ChrisMarshallNY3• 4 years ago

I just get Costco (Kirkland) frozen salmon.

Tastes good, cooks well, not outrageously expensive.

I generally keep red meats to a minimum, as well as cheeses, and whatnot (to keep a handle on cholesterol).

Otherwise, I don't really get too bent out of shape about trying to be healthy. I walk three miles a day, and don't do much between-meal snacking.

caymanjim2• 4 years ago

Eating cholesterol doesn't raise your blood cholesterol level.

throwingrocks• 4 years ago

This is exactly what OP was talking about. Ironic

NonNefarious2• 4 years ago

The farmed salmon?

Farmed fish have, historically at least, contained high levels of PCBs and other long-term chemicals: https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-h...

I would think there's some way to farm fish properly to avoid this, but ¯\_(ツ)_/¯.

bozhark3• 4 years ago

HN has copy comment bots so openly? Strange

DantesKite• 4 years ago

I take fish oil pills. I try not to overcomplicate it lol.

magic5227• 4 years ago

Omega 3 linked to a fib

https://www.usnews.com/news/health-news/articles/2021-10-13/...

sinenomine3• 4 years ago

I don't think it should matter much, if there is solid data on omega-3 (DHA) blood levels being correlated with lowered all-cause mortality: https://www.nature.com/articles/s41467-021-22370-2

rubicon33• 4 years ago

This is exactly why I don’t take supplements. I just eat.

Randomly inflating certain micronutrients without actually monitoring their levels is probably way more dangerous than just eating “healthy”.

mrandish• 4 years ago

Sure, it could be. For those that want to really know what's going on it's better to actually get the data. Fortunately, it's not that hard to do. A couple times a year I track all my dietary intake for a week using an app. I'm not just interested in the macro-nutrients (protein, fat & carbs) but also all the micronutrients. There are apps that are more focused on micronutrients.

I can track just a couple of typical one-week samples a year and get a decent ballpark approximation because my normal diet isn't super varied. Vacations and a few special occasions aside, I typically eat mostly the same types things in about the same amounts because I like those things and it's convenient. I decided to spot check micronutrients because for the last five years I've been on a very low carb diet that's working great for me health wise and I've also had significant improvements in cognitive sharpness and emotional stability vs eating a 'normal' diet that made me obese for decades.

Because what I eat is fairly limited, I was concerned that over a long time period I might be missing out on some important nutrients. After getting a few data points, I was pleased to learn I was already covering everything my body needs. The only thing I was a little low on was DHA/EPA. While I can eat lots of fish on a VLC diet, I just don't particularly like fish, so I don't choose to eat much. For that reason I've added a high-quality supplement. Except for special cases like mine, I do agree it's entirely possible (and preferable) to cover all your body's nutritional needs with real foods. The challenge is that individual metabolisms can vary. General dietary advice is based on large-scale averages across many individuals. I'd also caution that the typical FDA "Food Pyramid" that is still widely promoted isn't ideal for every individual. My metabolism was certainly an outlier and the recommended 'balanced' diet wasn't working optimally over the long run for me.

UncleOxidant• 4 years ago

IIRC there have been more recent studies that have narrowed it down to the EPA component being implicated in afib.

koprulusector• 4 years ago

The article references a meta-analysis, which is hardly a smoking gun.

The analysis suggests variation between afib occurrence/risk and the brand or omega-3 supplement or dose.

Additional points from the article:

* despite finding a link between afib and omega-3 supplementation, the meta-analysis didn’t find increased heart or stroke risk

* although the analysis linked a prescription-strength omega-3 supplement with higher afib risk, the analysis indicated that omega-3 appeared to reduce heart attack and stroke risk

Existing evidence and analysis find that omega-3 can impact various medical conditions and health factors.

I think that, as with any medication, one should consult their doctor and weigh the cost-benefit / risk-reward of taking omega-3 supplements/prescriptions.

mint2• 4 years ago

I did not realize left handed people were often excluded from trials

Sparkle-san• 4 years ago

They are sinister after all.

Jokes aside, exclusions of certain groups, both demographic and people with medical conditions, in trials is a big issue that's still not fully being addressed. Medical trials often end up with candidates with better health than the average person and lean towards white males while psychology experiments are conducted on college students.

civilized• 4 years ago

Small study, p value just under 0.05. Has it held up?

sysadm1n• 4 years ago

Omega-3 gets me a little 'wired' sometimes. It's a powerful nootropic. My brain fires on all cylinders because it's now in an optimal state and primed for solving problems. This is generally good, but also sort of annoying since sometimes I just want to chill out and not do anything productive for a day. Otherwise: take it, but avoid taking it, if problem solving is not on the plate.

bobobob420• 4 years ago

To the people reading this..it does not have that effect at all. Please do not take omega-3 because you think its a nootropic

whatshisface• 4 years ago

Anything can be a nootropic if you have a deficiency.

tsol• 4 years ago

Eh everyone is different. Some people have weird reactions, I can believe it might make someone feel simulated for some reason. It's probably not a common reaction though

nikolay7• 4 years ago

Just a friendly reminder - toxicity is all about the dose. Never forget what happened to Seth Roberts, who was overdosing on omega-3s! Also, there are tons of studies that most omega-3 sold are rancid and do more harm than good!

pengaru4• 4 years ago

Canned wild sardines in water, drink the liquid before eating. The omega-3s are in the oily spots floating on top, do not drain/discard.

nikolay7• 4 years ago

You mean "brisling sardines", i.e. "sprats", right? Because warm-water fish don't have much omega-3s! What's wrong if the sardines are in olive oil?

pengaru4• 4 years ago

No, this is the cheaper decent-quality option available at practically any big box grocer in the states:

https://www.amazon.com/Season-Sardines-Water-Added-4-375-Oun...

The high Omega-3 content is advertised right on the box. Sardines are considered by many as a "super food". Sustainable, low on the food chain, great nutrient profile...

Re: in olive oil, I don't know about you but I'm not interested in drinking olive oil.

Packed in water is pleasant to drink, it's like drinking fish broth. Not to mention it's far less calories, oil is calorie dense. Nor do they generally use high-quality single source oils in canned fish, that oil is low-quality junk.

Most people I know who eat fish packed in oil are actually more interested in eating bread with a side of fish+dipping oil. That's nowhere near resembling my preferred diet, YMMV.

JohnWhigham• 4 years ago

Anyone know any good supplements that are not soybean/corn oil? Pretty much everything at grocery stores is.

nikolay7• 4 years ago

Isn't krill oil the safest choice?

nano92• 4 years ago

I am having a hard time understanding what is "essential" about essential fatty acids. That the body does not produce EPA or DHA is necessary but not sufficient for the claim that humans need to consume n-3 PUFA. The body doesn't endogenously produce amphetamine or cayenne pepper, are those essential too?

When the human organism lacks n-3 PUFA, it generates n-9 20:3 LCPUFA (Mead) from 18:1 oleic acid (which makes up over 80% of the lipid content of olive oil). Is this Mead acid of no benefit compared to the n-3 series?

Secondly, it seems strange that supplementing n-3 PUFA is so popular, considering the brain seems to mirror overall fatty acid composition of the diet. Throwing in a little n-3 isn't going to change much when you're getting a lot of n-6 AA, and AA in the brain is linked to Alzheimer's and cognitive impairment. Therefore, outside of changing your diet entirely (or trying your best to cut out omega-6), there isn't much of a call to action from these studies.

nikolay7• 4 years ago

According to Ray Peat, PUFAs in any amount are toxic to humans. It's so obvious that after we started to consume PUFAs, the mitochondrial dysfunction, and all associated with it chronic diseases and obesity started as well! I've only heard Ray Peat talk about cardiolipin and how detrimental the desaturation of fatty acids is for our health!

eternalban• 4 years ago

You made me curious (and don't know anything about this subject) however the first result in ddg contradicts what you say:

https://www.webmd.com/diet/foods-high-in-omega-6

nano92• 4 years ago

Sorry, I'm not a biochemist, which is why my post consists of two questions. I do think a diet with plenty of n-3 is good, just not sure how much or what type. But I'm glad I made you curious. Please do more research and form your own conclusions. Also please note that when I wrote AA I meant arachidonic acid, which your link unfortunately does not address.

This is also my gripe. Information on fatty acids is extremely basic and sometimes downright condescending, as if all n-3, n-6, n-9 PUFA are the same. They don't seem to be.

Long-Chain Omega-3 Fatty Acids Improve Brain Function, Structure in Older Adults (2014)

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