Essential Fatty Acids In the field of nutrition, there are only three categories of nutrients-proteins, fats and carbohydrates. Protein recommendations have not changed through the years. Fat recommendations changed some forty years ago with no scientific background, creating an experiment on the American public with disastrous consequences. Carbohydrate intake increased to fill the void left by the reduction in fat, with accompanying insulin resistance, type II diabetes and obesity. Sugar candies were even touted as ‘fat-free’, thus inferring that they were ‘healthy.’ The field of fat, and what is proper to ingest, still has many unanswered questions. What is unequivocal is that trans fatty acids, hydrogenated and partially hydrogenated oils are harmful and should be avoided at all cost. These are the oils and fatty acids present in processed food. Food makers popularized the trans fats because their shelf life is longer and they do not go rancid easily. Rancidity means that oil in the product has oxidized, which means it is harmful to the body. A rancid taste is unpleasant. So extending the shelf life seemed to be a good thing, until science discovered that trans fats do not digest normally in the body. This abnormal fat “processing” and storage may be part of the widespread obesity increase in the U.S. today. The body cannot make some fatty acids in the body, because the body lacks certain enzymes. Plants can make them, however, so we eat the plants from which the essential oils (essential fatty acids) are derived. They are the omega-6 fatty acids, linoleic acid and GLA, and the omega-3 fatty acids, alpha-linolenic acid and EPA and DHA. In order to understand the importance of these fatty acids, we shall look at the functions of the two parent compounds, linoleic acid and alpha-linolenic acid. Function of Essential Fatty Acid Parent Compounds, Linoleic Acid and Alpha-Linolenic Acid The major function of both the omega-3 and omega-6 essential fatty acids is their role in the membranes of every cell of our body. Not only are they present outside every cell, but the membranes of all the organelles inside the cell need these fatty acids to permit the fluidity of the membrane to perform its functions. These include the nucleus where the DNA is present, the mitochondria where energy is made, and all other departments needed for the cell to function. The membranes’ fluidity allows three essential functions to take place:
If the receptors are not functioning normally, insulin cannot bring glucose into the cells for energy production, thyroid hormones cannot stimulate the cell for proper metabolism, and all our hormones become ineffective. Every function of the cell depends on this fluidity-including growth and cell division, mental functioning, immune system to prevent allergies, and vitality. As if the above function of these important nutrients was not enough, these fatty acids act as oxygen magnets. This is the mechanism of moving oxygen out of the alveoli, through the alveolar wall, through the capillary wall, into the red blood cell for transport to tissue, where these cells facilitate release of the oxygen and its passage through capillary walls to reach the intended tissue. The success of this single process may be our greatest protection against cancer. Another cell membrane function is found in the structure of the double bonds. These fatty acids bind with other molecules (for instance, sulfur groups) to permit the free movement of electrons and energy within the body. This is part of the function that permits the communication between cells. Outside of their ability to be an important part of each cell membrane, fatty acids are also involved in the production of hemoglobin, the part of the red blood cell that carries oxygen. They also carry toxins out of the body so they can be discarded. Athletes have found that fatty acids improve recovery from fatigue during and after a strenuous event. The parent compounds can be broken down into derivatives that are the precursors of prostaglandins, hormone-like substances that act as both anti-inflammatory and pro-inflammatory triggers. They reduce blood pressure, decrease inflammation, stabilize blood sugars, and reduce platelet stickiness. Fish oils only have the omega-3 derivative products, EPA and DHA, while borage and evening primrose oil have the parent compound and the derivative, GLA. Factors that Interfere with Essential Fatty Acid Functioning Many factors can interfere with the functioning of these important nutrients. Obviously, if there is a deficiency in fatty acids, they cannot perform their functions, and every cell in the body will suffer. This can also happen if there is an over-abundance of other fats, such that they get placed in the cell membrane instead of these omega-6 and omega-3 fats. The worst are the trans-fatty acids and hydrogenated oils. The body replaces the essential fats with these ‘fake’ fats, so the cells no longer function properly. Although saturated fats are also an important part of the cell membrane, imparting stiffness and integrity to the cell membrane, too much will make it too stiff so the cell membrane cannot function. Energy production decreases, enzyme production and protein synthesis slows down, and the body feels sluggish. There are six specific vitamins and minerals that are necessary for the parent compound to properly break down into the derivatives and hence into prostaglandins. The four important vitamins for this process include vitamins C, E, B3, and B6. The minerals magnesium and zinc are also important. Ideal Ratio for Intake of Essential Fatty Acids In order to know what ratio of omega-6 to omega-3 oil to take, we need to know the ratios in our body. The brain has a 1 to 1 ratio, fat tissue has a 5 to 1 ratio, and the overall body has a ratio of 4 to 1 in favor of the omega-6 oil. The ratio in the body is directly related to the amounts ingested into the body. So, between food intake and supplement intake, we should be ingesting four times more omega-6 oils than omega-3 oils to be the most healthy. In the last few decades, there has been an overall increase in the ingestion of omega-6 rich oils, like corn and safflower, and a decrease in omega-3 rich oil, flaxseed and fish. This created a deficiency in omega-3 oils in the American public, generally. There has been an effective marketing push to change this, and many people have been taking fish oils and flaxseed oil regularly. Many health-conscious people have also steered away from the vegetable oils, especially since the advent of genetically-modified corn as a major source of corn oil. The best way to determine what to ingest as supplements would be by getting laboratory levels of red blood cell essential fatty acid analysis. Then you can tell if you need more omega-3 or omega-6 oils to approximate the 4 to 1 ratio that is ideal. In the absence of such levels, here are my recommendations: Get a rough idea of the intake of omega-6 and omega-3 oils, based on how much oil you are ingesting from food:
If you are on a heavy corn oil or safflower oil diet, then take Flaxseed oil, as it has a ratio of 1 to 3 in favor of the omega-3 oil. After one to two years, you may become omega-3 overloaded and want to add more omega-6 oil. If your diet has not been filled with corn oil or other vegetable oils, especially if you have been on fish oils or Flaxseed oil for some time, I would recommend a 2 to 1 ratio in favor of omega-6. This is best obtained by taking borage oil or evening primrose oil in addition to Flaxseed oil, or Hemp oil is optimal, as it has a 3 to 1 ratio in favor of omega-6. If all of this is confusing (and I can understand why; it has taken me years to learn how to fully implement the information we have about essential fatty acids), please go to my website, www.stangardnermd.com, and leave me your questions. I’ll be happy to address them. To your dynamic health and energy! Dr. Stan No Comments | Post or read comments |