Wednesday, March 19, 2008
Omega 3 FFA - More Good Heart Benefits
I've written before about Omega 3 FFA but I just learned some new facts that I want to share because it is so important to our longevity and health. I've always been a bit confused about the amount that is needed for proven benefit so here are some important facts:
DHA and EPA are the two omega-3 fatty acids that have shown to prevent cardiovascular disease. Two major randomized clinical trials showed significant reduced mortality and heart attacks with doses of 850mg and 1.8 g/day of DHA and EPA. Higher doses (3-4 gms) have been shown to reduce blood pressure, triglyceride levels and atrial fibrillation. These results are spectacular.
Both DHA and EPA are present in all oily fish such as salmon. One standard capsule of fish oil is equivalent to 300 mg of EPA and DHA. Two tablets of fish oil taken twice weekly provides the same amount of omega-3 fatty acids as 6 oz salmon twice weekly. Evidence for cardio vascular protection from the plant-derived omega-3 FFA, alpha-linolenic acid, is much weaker than it is for DHA and EPA but eating walnuts, flax seed, sunflower seeds and enriched omega 3 eggs can boost your overall intake.
Modest consumption of 200-500 mg/day has been associated with reduced coronary deaths. More is better!
Omega-3 FFA may be taken at any time and the oils persist in cell membranes for weeks after consumption so you can take more at once if you don't want to take it every day. That's why eating fish twice a week is equivalent to daily dosing. It doesn't interfere with any other medication.
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