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Abstract:
Essential Fatty Acids (EFAs) have been
shown to have positive effects on insulin sensitivity, thermogenesis,
anabolism and much more. These processes entail the use of many complex
mechanisms, however. Of prime importance is their function in hormone
synthesis. By passing through the Cyclooxygenase, or Lipoxygenase enzymatic
pathways, fats are able to form several hormones known as Eicosanoids. These
hormones elicit many anabolic attributes. Highlighted features in this study
include: how to maximize hormones, mechanisms of fatty acids functions and
optimal EFA ratios for the athlete.
Essential Nutrients
Approximately 50
ingredients which are necessary for maintenance, growth, health and
ultimately survival have been discovered, but cannot be manufactured by the
body. The majority of these are nutrients that must be supplied through diet
because the body cannot provide them. Included are: oxygen, water, light, a
source of energy, 13 vitamins, 8 essential amino acids (10 for children),
20-21 minerals and 2 Essential Fatty Acids
(EFAs). If one is lacking, your performance will suffer. Later on I
discuss the importance of, ‘the complete package and its role in the
optimization of Essential Fatty Acids
[53].
Hormones
EFAs play a vital role in hormone synthesis. Before we proceed, it is
imperative that you understand certain terms, as they will be applied
throughout the article. Additionally, I recommend you study Joe King’s 3
Endocrine articles for a comprehensive understanding of hormones [78,79,80].
We’ll begin with eicosanoids.
Eicosanoids
Eicosanoids function in intercellular (between cells) communications. They
are modified 20-carbon fatty acids with a 5 carbon ring in the center. The
center ring forces the molecule to bend over itself, producing 2 extended
parallel chains, facing away from the ring. Furthermore, because they are
lipids, they easily cross the plasma membrane and are insoluble in water.
The 3 classes of eicosanoids hormones are: prostaglandins, leukotrienes and
thromboxanes.
To form eicosanoids, the molecule of fat must go through one of two
enzymatic pathways. That is, the Cyclooxygenase or Lipoxygenase pathway. The
former leads to the production of prostaglandins and thromboxanes. The
latter produces leukotrienes. This trio of eicosanoids will be discussed
subsequently [53].
Prostaglandins
Unlike most hormones,
which circulate in the blood and function as messengers effecting tissues
from specific glands, prostaglandins exert local effects in their area of
synthesis. They are biologically active lipid hormones found within the
plasma membrane of almost every cell. As hormone-like chemicals, they
monitor cellular actions. Discovery was made in 1930 from the prostate gland
of a sheep; hence, the name prostaglandins. About 30 PGs have been
discovered.
Prostaglandins and their receptors have several effects on numerous
physiological processes; these can be minor or major. Examples are:
controlling local hormone response, blood clotting, inflammation, pain,
fever, pepsin and HCI secretion in the stomach, nerve functions, calcium
metabolism and much more. However, these functions have been narrowed down
to 3 phases: series one, two and three. Lastly, the conversion of
arachidonic acid through the cyclooxygenase pathway forms PGH2, which is the
parent compound of other prostaglandins and thromboxanes. Other series will
be discussed further on [53].
Thromboxanes
These are very similar
to prostaglandins and go through the same pathway for formation. They can
help reduce blood loss from injuries, assist blood clotting and many other
roles which help maintain homeostasis
[16].
Leukotrienes
Formed via the
lipoxygenase pathway, leukotrienes possess many potent actions on essential
organs and systems. These include: regulation of certain white blood cells,
smooth muscle contraction, assistance of the immune system, cardiovascular
system and nervous system, among others.
Leukotrienes have been shown to be effective supplements for ailments such
as: rheumatoid arthritis, psoriasis and inflammatory bowel disease [58].
Additionally, studies display them to be effective anti-inflammatories, as
well as assisting diseases such as asthma, rheumatoid arthritis and
inflammatory bowel disease [31].
And with that, we’re ready to get down to the meat of the article:
Essential Fatty Acids!
Omega 3
Omegas-3s are polyunsaturated fats, but are commonly called super
unsaturated to distinguish them from Omega 6s. Its main component is Alpha-linolenic
Acid (LNA). Scientifically, it is called cis-w3,6,9-Octadectrienoic Acid.
Other synonyms are 18:3w3, or 18:3n3, w3 and n3 fatty acids. The number
before the colon denotes the amount of carbon atoms and the number after
indicates total double bonds. The human body needs LNA for survival, but
cannot manufacture it, which makes it an essential fatty acid.
EFAs have several
functions, such as cell membrane structure, energy via oxidation and as
mentioned previously, production of hormones, which brings us to our next
topic:
LNA derivatives
Derivatives :
LNA is the starting material for the biosynthesis of Docosahexaenoic Acid (DHA)
and Eicosapentaenoic Acid (EPA). It converts to the derivative Stearidonic
Acid (SDA), to eicosatetraenoic acid (ETA) and to Eicosapentaenoic Acid
(EPA), respectively. From here, EPA forms DHA in a 4-step process of
elongation, elongation, desaturation and chain shortening, in that order.
Desaturation is the introduction of double bonds; the enzymes that do this
are called desaturases. Elongation catalyzes the addition of 2-carbons to
fatty acids [68]. From here, several eicosanoids are formed, producing an
abundance of anabolic effects. EPA manufactures series 3 prostaglandins. We
will primarily focus on the latter two derivates, EPA and DHA.
EPA and DHA
In an epidemiological (the study of diseases in populations and states)
survey, fascinating observations were made on the Greenland Eskimos, using
approximately 1800 people over a 25 year period. Results show that they have
a lower risk and often a complete absence of diseases such as acute
myocardial infarction, diabetes mellitus, thyrotoxicosis, bronchial asthma,
multiple sclerosis and psoriasis. Why would this be? The answer is clear:
their diet, which is rich in EPA and DHA from fish [34].
EPA is termed 20:5n3, while DHA is 22:6n3. These oils play a vital role in
our body. For example, EPA is the most potent factor in prevention of
prostaglandin series 2, which can induce many side effects (discussed
later). Many more beneficial attributes will be shown shortly. First, let’s
talk about conversions.
Most studies in humans have shown that high doses of LNA convert to EPA at a
low rate and conversion to DHA is severely restricted. Furthermore, a diet
with a high Omega 6-3 ratio can reduce this by 40 to 50%. Thus, it is
suggested to consume 2-3 portions of fatty fish per week, or 1.25 g EPA +
DHA per day, while keeping your Omega 6s under control [24]. The British
Nutrition Foundation also recommends a daily intake of EPA and DHA in
amounts corresponding to the intake of 3 to 4 g standardized fish oil or 2
to 3 portions of fatty fish weekly [25]. Many other journals testify to
these reports as well. [46,47].
Good sources of EPA and DHA are fatty (at least 10%), fresh, cold-water fish
such as sardines, trout, salmon, eel and mackerel.
Anabolic effects
Lower PG2s
Series 2 prostaglandins can have serious adverse affects. We will get into
more detail when we discuss Omega 6 fatty acids, but suffice it to say,
lowering its production would be of benefit to the
athlete [77]. Consequently, Omega 3s
(particularly EPA, which as stated above, is the most potent Omega 3 in
series 2 prevention; EPA stops AA from being released so it can’t form PG2S)
have been shown to inhibit the production of prostaglandin series 2, which
is produced by w6s [74]. The effect of consuming more w-3s and lowering w-6s
is amazing. These include decreased water retention and inflammation, as
well as cardiovascular health.
For example, they tested a diet rich in Omega 3 oils--using fish oil--and a
diet rich in Omega 6 oils--using corn oil,--on female mice [54]. The results
showed that dietary supplementation with w3s over w6s inhibited the
production of pro-inflammatory cytokines and slowed progression of
immune-complex-mediated kidney injury. This may be due to the enhanced
ability of the cells to dispose of harmful reactive oxygen intermediates.
Another study compared fish oil to safflower oil over a 5 month period. The
results showed splenic natural killer cells and lymphokine-activated killer
cells were proportional to the concentration of n6s, but reduced by n3s
[5].
Additionally, supplementation with n-3 has also been shown to enhance the
immune system, largely due to decreased PG2s
[27,56].
There are many more benefits to this method
[67] and be sure that
this information will be taken into account when ratios are discussed.
Anti-inflammatory
N3 fatty acids have been shown to suppress inflammation by decreasing the
production of pro-inflammatory cytokines and series 2 prostaglandins, making
them of use for several chronic inflammatory diseases
[4]. It has been
postulated that they may help relieve delayed onset muscular soreness (DOMS),
but results are not very convincing
[44].
Lower
triglyceride and cholesterol levels
Omega 3s -particularly EPA and DHA -have been shown to lower serum
triglyceride, total cholesterol levels and phospholipids [45]. From his
study, Tato F. et al. states [69],
‘We conclude that in FCH moderate doses of long-chain n-3 fatty acids are
highly effective in lowering pathological VLDL triglycerides, VLDL
cholesterol and VLDL apo B.’ In another study on the benefits of Omega 3s,
plasma triglycerides were reduced by 58% and plasma cholesterol
concentration by 34% [70]!
The results are incredible.
Cancer
Studies show that w3s can help prevent cancers, such as colon and breast
cancer. In a study with fatty fish, they compared subjects using high (2
servings) and moderate (0.5 servings) amounts of fish weekly. The results
showed supplementing with fish twice weekly was more effective in decreasing
the risk of cancer [71].
These benefits may be related to reduced series 2 prostaglandins.
Additionally, in a series of case-control studies conducted in Italy and
Switzerland between 1991 and 2001, the role of n-3 polyunsaturated fatty
acid intake in the etiology of cancer of oral cavity and pharynx (736 cases,
1772 controls), esophagus (395 cases, 1066 controls), large bowel (1394
colon, 886 rectum, 4765 controls), breast (2900 cases, 3122 controls) and
ovary (1031 cases, 2411 controls) cancers were tested. From this
comprehensive experiment, it was concluded that, ‘All the estimates were
statistically significant, excluding that for rectal cancer and consistent
across strata of age and gender. These results suggest that n-3 PUFAs
decrease the risk of several cancers
[73].’
Kidneys
Using patients with IgA nephropathy--renal (kidney) diseases--it was tested
how effective Omega 3s were. They concluded that the n3s can slow the rate
of renal function loss effectively [17].
Several other scientific authorities also recommend w3s for renal
maintenance [18,26].
Insulin
Sensitivity
If you have read any of our articles, you know just how valuable insulin
sensitivity is. Simply put, increased sensitivity promotes a much greater
anabolic response to insulin and increases your fat-burning ability
immensely, while insulin resistance leads to elevated fat storage, reduced
hypertrophy and increased susceptibility to diseases such as diabetes.
Here is the exciting part: studies show Omega 3s can increase insulin
sensitivity drastically, while its counterpart - Omega 6s - in higher
dosages may lead to insulin resistance.
For instance, a fascinating study was performed on rats using high-fat diets
and various lipids to assess their effect on bodyweight regulation,
adiposity and metabolism. Results showed that rats who consumed high amounts
of saturated or n-6 polyunsaturated fatty acids became obese, insulin
resistant and gained the most fat, while fish oils showed to be a superior
fat in the experiment [57].
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Another study
stated that the negative effects of a high-sucrose diet, which induced
insulin resistance and mild glucose intolerance, were counteracted by
enhanced dietary intake of Omega 3 polyunsaturated fatty acids [51].
Storlien LH et al. tested the effects of certain fats on rats. Subjects
who had diets rich in polyunsaturated (Omega 6) fatty acids developed
severe insulin resistance. Afterward, they substituted 11% of the fatty
acids in the polyunsaturated fat diet with long-chain Omega 3 fatty
acids from fish oils. The Omega 3s were shown to effectively normalize
insulin action [66].
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Furthermore, Chicco A
et al. composed a diet with 7% of the calories coming from cod liver
oil--which is rich in Omega 3 fatty acids--on male Wistar rats. The end
results showed a significant reduction in plasma insulin levels throughout
the day, due to enhanced insulin sensitivity
[11].
Popp-Snijders C et al. performed an excellent study for the effects of Omega
3s on diabetics. Six non-insulin-dependent diabetics supplemented with just
3 g of the Omega 3 fatty acids daily, over an 8 week time span. The subjects
showed enhanced insulin sensitivity and lower plasma triglyceride levels
[55].
Another experiment was performed on rats. First, they implemented a diet
high in Omega 6 and saturated fatty acid, which again lead to insulin
resistance. Afterward, they replaced simply 6 percent of the linoleic Omega
6 fatty acids from safflower oil with long-chain polyunsaturated Omega 3
fatty acids from fish oil. This resulted in the prevention of insulin
resistance [62].
It should be noted that in Western society diabetes has become a prevalent
disease. This can be largely attributed to the lopsided ratio of Omega 6:3
fatty acids. Diabetics will want to take close notice of these results and
adjust their diets accordingly
[62].
So, as you see, a diet rich in Omega 6s can lead to insulin resistance,
while a diet full of Omega 3s will inevitably increase insulin sensitivity
[39,40,14].
Thermogenesis
The Omega 3 has the distinctive ability of enhancing thermogenesis and lipid
metabolism (increased usage of fat), thereby reducing body fat deposition.
Clarke SD contributes to this, stating, ‘[Omega 3s exert their] effects on
lipid metabolism and thermogenesis by up-regulating the transcription of the
mitochondrial uncoupling protein-3 and inducing genes encoding proteins
involved in fatty acid oxidation (e.g. carnitine palmitoyltransferase and
acyl-CoA oxidase) while simultaneously down-regulating the transcription of
genes encoding proteins involved in lipid synthesis (e.g. fatty acid
synthase) [14].
The effect of what they are saying is this: food, as well as our own body,
contains what is known as ‘potential chemical energy.’ That is, energy held
within the bonds of molecules. A good analogy is to think of a boulder
placed on a 100 foot hill. By position, when the bolder is on top of the
hill, it has the potential to turn into kinetic energy (the energy of
movement) if someone were to tip it off the hill so that it began to roll.
High-energy bonds within molecules are high-energy because when those bonds
are broken, energy is released, which can be used to do work (force x
distance=work).
They use the term Lipid Oxidation for a very specific purpose. The organelle
in your body known as mitochondria is responsible for extracting energy from
lipids (fats) and using it to synthesize or build our energy currency known
as ATP (refer to Adam’s tibialis article). Oxidation is referred to because
oxygen is required for this process to occur (oxidation refers to an atom
accepting electrons from another atom). The entire process is known as
cellular respiration, because you need the respiratory system to consume the
oxygen needed for the extraction of energy from these food groups, or stored
energy deposits such as your own adipose tissue. Carnitine is an essential
protein needed for fat breakdown and thus, when the body encodes for more of
it and other vital proteins required for this process, fat breakdown
increases. Genes code for proteins. Likewise, by down-regulating certain
genes which code for proteins that enhance the formation of fatty molecules,
you logically slow down the process. As a result, the above effects are
additive to enhanced fat-burning.
Nervous system
N3s are high in biologic structures which require fast movement, like
transport mechanisms in the brain and retina. Due to this, it appears that
Omega 3s may have functions with the nervous system benefiting vision and
the brain, among others. [49]
Hypertension (high blood pressure)
Omegas-3s are potent supplements in the reduction of blood pressure. For
example, a thorough study was composed using 31 placebo-controlled trials on
1356 subjects using fish oils. A significant drop in blood pressure was
observed. They noted that its benefits are strongest for those with
heart-related diseases [48].
Its great effectiveness may be due to alteration of prostaglandin
metabolism, vascular endothelial function, increased vascular responses to
pressure agents and restriction of vascular smooth muscle production.
Joints
Bodybuilders apply tremendous pressure to their joints on a day-to-day
basis. It is vital that we have a strong, smooth-running skeletal system to
push ourselves to the max. In assistance of our goals, I present Omega 3s.
W3s have shown tremendous results in soothing tender joints and stiffness.
For example, w3s were tested on patients with arthritis. The results showed
a significant reduction in disease activity, pain assessment and number of
weak joints. In addition, morning stiffness and several tender joints were
relieved [35].
Another 24-week study was done on 17 patients with rheumatoid arthritis.
Supplementation consisted of 54 mgs of EPA and 36 mgs of DHA. They reported
a significant improvement in tender and swollen joints
[36].
Several other scientific authorities attest to its benefits for joints as
well [42,75,50].
These results are attributed to a reduction in prostaglandin series 2, its
lubricating effects on our joints, construction of cell membranes and w3’s
other anti-inflammatory influences displayed earlier.
Skin
Omega 3s have been shown to work wonders on skin inflammations, disease and
overall skin perfection, such as softer, smoother, healthier skin. Dr. John
A. Grossman, board certified aesthetic plastic surgeon, states
[19],
‘For softer skin, get plenty of Omega 3 fatty acids in your diet.’ Due to
these findings, several companies have designed sprays, foods and other
supplements containing Omega 3s for smoother skin [63,64,19].
Deficiency in Omega 3s can produce several skin disorders such as
dermatitis, skin atrophy, scaly dermatitis, edema, dry skin and much more
[16].
These benefits are attributed to enhanced skin blood flow, decreased PG2s
and its role in anti-inflammation
[65].
Platelets
Platelets are disks circulating in our blood stream that aid in blood
clotting. Sticky platelets form clots easier, while less-sticky platelets
reduce clot formation. Sticky platelets promote heart attacks, along with
other cardiovascular disorders. The former is induced by series 2
prostaglandins, while reduced stickiness is promoted by Omega 3s.
Omega 3s and 6s were tested for their effects on platelet adhesion. The
results showed w3s were inhibitory to platelet adhesion, while a diet rich
in Omega 6s stimulated it [2].
There are several other sources which testify to these effects as well
[41,27].
Sources
Sources high in Omega 3 fatty acids include Flax (58%), Chia (30%), Hemp
(Seed & Oil) (25%), Pumpkin (15%), Fish (31%), Canola Oil (7%) and Walnuts
(5%). Other sources are Hemp meal, Omega 3 rich eggs, dark leafy greens such
as spinach and fish oil tablets, among others.
Deficiencies
Because EFAs are needed for the function of virtually all tissues, the list
of side-effects for deficiencies is vast. This includes hemorrhagic
dermatitis, weakness, impaired vision, tingling sensations, mood swings,
edema, dry skin, sticky platelets, high blood pressure and triglycerides,
hemorrhagic folliculitis, immune and mental deficiencies, skin atrophy and
scaly dermatitis, among others
[3,33,30]. Some have suggested
Omega 3s for the reduction of symptoms in PMS, but most studies display poor
results [15].
Lastly, EFAs in general are vital for growth and development
[43].
Later on, I will discuss the recommended usage of Omega 3s in relation to
their essential counterpart.
Omega 6
Omega 6 is a polyunsaturated fat. Its main component is Linoleic Acid (LA).
Scientifically, it is called cis-w6,9-octadectrienoic acid. Other synonyms
are 18:2w6, or 18:2n6, w6 and n6 fatty acids. Again, the number before the
colon denotes the amount of carbon atoms and the number after indicates
total double bonds. It is the second essential fatty acid.
Derivatives :
Linoleic Acid is the starting material for Omega 6 derivatives. First, it is
turned into gamma-linolenic acid (GLA, or 18:3w6), then to
dihomo-gamma-linolenic acid (DGLA, 20:3W6), then to arachidonic acid (AA, or
20:4w6) and AA can be further converted to docosapentaenoic acid (DPA, or
22:5w6)). To turn AA into DPA, your body uses a 4-step process consisting of
elongation, elongation, desaturation and chain shortening, respectively.
Again, desaturation is the introduction of double bonds. The enzymes that do
this are called desaturases. Elongation catalyzes the addition of 2-carbons
to fatty acids. This process occurs on the surface of the endoplasmic
reticulum (excluding chain shortening) and leads to the formation of DPA
[68].
DGLA forms series one prostaglandins, which are anabolic. AA forms series 2
prostaglandins, which serves some benefit, but for the most part generates
unhealthy and catabolic results. This includes platelet aggregation,
cardiovascular diseases and inflammation, among other side-effects.
Fortunately, series one prostaglandins help to inhibit AA from being
released to form PG2s, but the most potent prevention of PG2 is EPA, as
discussed earlier.
In
summary, Omega 6s can convert to DGLA and then to series one prostaglandins,
which are good, but can additionally be converted to AA and form series 2
prostaglandins, which are bad.
Anabolic effects
Cardiovascular health
N-6s have been shown to play an important role in cardiovascular
maintenance. These effects are attributed to the metabolism of prostaglandin
series one, which reduces platelet stickiness, relaxes blood vessels,
enhances circulation, lowers blood pressure and inhibits prostaglandin
series 2 [54].
Anti-inflammation
Omega 6 has demonstrated anti-inflammatory effects. For example, patients
with rheumatoid arthritis supplemented with GLA and, at the end of the
experiment, there was a great reduction in joint inflammation [21].
Other studies testify to these results as well [22].
Lowers cholesterol
Horrobin DF et al. states [28], “For 30 years it has been known that
Linoleic acid can lower elevated cholesterol levels. However, the mechanisms
and exact derivative that accomplishes this, is still unclear.” But, from
his research he showed that GLA--Linoleic acid’s first derivative,--has
cholesterol-lowering actions 170 times greater than the parent molecule,
which means Linoleic must be converted to GLA for these benefits to occur.
The conversion is done by the enzyme delta-6-desaturase. This enzyme can be
inhibited by aging, diabetes-mellitus, alcohol, catecholamine, trans-fatty
acids and saturated fats. Direct GLA consumption would therefore be
beneficial for lower cholesterol.
Other journals testify to these benefits as well. For example, one showed
Omega 6s significantly lowered plasma total and low-density lipoprotein (LDL)
cholesterol by 8 percent and 14 percent, respectively [59].
Other benefits
Omega 6s have even more benefits. Tests show they can increase
thermo-genesis [72],
fat oxidation [61],
play a role in sympathetic nervous system stimulation [52] and increase the
usage of fatty acids for energy
[13]. Mechanisms are very similar
to the in-depth explanations I displayed under Omega 3s.
Sources
Omega 6s are abundant in our society. Sources include Hemp (Seed & Oil)
(53%) Chia (40%), Almonds (17%), Flax (14%), Natural Peanut Butter (30%),
Grape (71%), Pumpkin (50%), Canola (30%), Safflower Oil (75%), Sesame (45%)
and Walnuts (51%). 15% of Turkey And Chicken fat comes from Omega 6.
However, these are usually eaten without skin, which eliminates most of the
fat. Good sources of GLA are Hemp (4%) Evening Primrose (9%), Borage Oil
(20%) and Black Currant Seed Oil (18%).
Deficiencies
As with Omega 3s, the list of side-effects for w6 deficiency is long. These
include inflammatory skin, inherited skin condition, atopic dermatitis
(eczema), growth retardation, poor wound healing, decreased immune system
and much more [20,29].
Note that w6s are vital for healthy skin, but not quite as potent compared
to Omega 3s. They also help maintain our cell membranes.
EFAS=Delicate!
Essential Fatty Acids are very sensitive.
They must be handled with care or they are useless. Three important factors
to monitor are heat, air and light.
Heat
Heating oils rich in EFAs at high temperatures will increase oxidation and
can change the chemical structure, rendering its benefits useless. I
recommend against high-temperature-frying and deep-frying foods rich in
EFAs. Add the oils in after you are done cooking and then mix them within
the dish. Boiling is much safer than frying, due to lower temperatures.
Keeping the temperature around 100 C can help prevent oxidation and the
other negative effects listed above. The best way to go is to get your EFAs
raw, i.e. sushi.
Air
Exposing these fats to air will promote rapid oxidation, leading to toxic,
spoiled oils, which can harm your body. I recommend sealing them in tight
containers; never leave them out in the air too long.
Light
When
Essential Fatty Acids are exposed to high
amounts of light, they can be broken down into many toxic substances.
Oxidation explodes, free radicals are produced and the end result is rancid,
toxic, worthless oils. To avoid these effects, EFAs need to be stored in
dark, dense containers.
The
complete package
In order for all the benefits of Essential Fatty
Acids to occur, you need to have a complete diet. Absence of any
essential nutrient will inhibit your results. One valuable nutrient for this
process is vitamin E.
Vitamin E
Vitamin E helps polyunsaturated fats (PUFUs) tremendously. It is effective
at chain-breaking and, as an antioxidant, vitamin E is critical for
preventing oxidation of PUFAs [60,76].
The commonly recommend ratio of vitamin E:PUFU is least 0.6 mg Vitamin E/g
PUFA. Higher levels may be necessary for diets that are rich in fatty acids
containing more than two double bonds [76].
However, vitamin E deficiency is unlikely, especially considering the fact
that plants from which many EFAs are derived (I.e. safflower oil) contain
high amounts of vitamin E.
Essential Fatty Acid
Ratios and Recommendations
There are several factors to be taken into account for ratios. First, on
average, (this can be different, however) w6s are more frequent throughout
our bodily tissues; overall it is near a 4:1 ratio in favour of Omega 6.
Also, the conversion of Omega 3 is four times quicker than Omega 6. Both
EFAs compete for absorption and can effect each other’s metabolism
[6,24]. N6 derivatives,
however, are much more harmful to n3 production [38]. Also, EFAs have shown
synergistic effects, suggesting they should both be used for optimal gain
[7].
To avoid deficiency, results show that 1-4% of your calories need to come
from n6s and about 1% from n3s [8,32]
therefore a 3 or 4 : 1 ratio. No toxicity level has been found for EFAs.
Several studies have been performed on animals consuming large amounts, with
no adverse effects. In addition, many cultures, such as the Eskimos,
consumed great amounts of EFAs (primarily w3s) and were one of the
healthiest societies ever; just make sure you consume your vitamins.
An interesting situation is in the United States (USA). An increase in
vegetable oils, rich with w6s, has the USA’s ratio of n6:n3 skyrocketed to
about 10:1. It has been postulated that this is a major factor for the
increased diseases (especially cardiovascular) within our society today
[37].
With these statistics in mind, many authorities recommend a higher ratio of
n6:n3, much lower than the United States average, however. Between 4:1 (In
favour of n6) and 3:1 has been recommended
[10],
but this is based on just the minimal requirements and normal everyday
function, not the athlete.
For optimal performance, around 10% of your total calories coming from
Essential Fatty Acids has been suggested
[9].
Now, the real question is what is best for the
athlete? It is the opinion of this author that the evidence clearly
shows a higher ratio of Omega 3 to Omega 6 is much more beneficial. The
reasons I and several other athletes opt for this are:
-
Enhanced insulin sensitivity- as I
displayed through several studies, n6 can promote insulin resistance,
while n3 leads to increased insulin sensitivity. This in itself is more
than enough reason to lower w6s and raise w3s.
-
Reduced PG2s- series two prostaglandins
have been shown to promote several diseases and are quite catabolic. The
strongest agent against this is the Omega 3, EPA. By increasing your Omega
3s, you will decrease your risk for disease and avoid the negative effects
of the aforementioned hormone. This will likewise decrease inflammation,
improve your immune system, prevent cardiovascular diseases and much more.
-
Increased Derivates- as stated earlier,
w6s have a much stronger negative effect on w3 metabolism. By increasing
this, you will help balance/optimize eicosanoid production.
Maximum results- overall, Omega 3s have a
stronger and wider list of benefits than Omega 6s. Your skin will improve
drastically, nervous system will be enhanced, joints and inflammation will
decrease at a higher rate, increased thermogenesis and the prevention of
several diseases, such as cardiac-related ones.
If you are new to Essential Fatty Acids, I
suggest you start at a minimal dosage and progressively increase them, in
order to let your body adapt to it and avoid any gastrointestinal distress.
As far as what to consume, the main derivatives I would focus on are EPA and
DHA. I recommend at least 3 grams total daily, along with your other Omega
3s, such as flax. You can get this from fish or fish oil supplements.
A sample day for me may include: 3 Tbsp of flax, 2 Tbsp natty pb, 1 Tbsp
safflower oil, plenty of dark leafy greens and 10 oz of salmon.
References:
Andrioli G, Carletto A, Guarini P, Galvani
S, Biasi D, Bellavite P, Corrocher R.Differential effects of dietary
supplementation with fish oil or soy lecithin on human platelet
adhesion.Bjerve KS, Fischer S, Wammer F, Egeland T. alpha-Linolenic acid and
long-chain Omega 3 fatty acid supplementation in three patients with Omega 3
fatty acid deficiency: effect on lymphocyte function, plasma and red cell
lipids and prostanoid formation.
Blok WL, Katan MB, van der Meer JW
Modulation of inflammation and cytokine production by dietary (n-3) fatty
acids. J Nutr. 1996 Jun;126(6):1515-33. Review.
Berger A, German JB,
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