Gail Maleskey, in her article written for Stop Aging Now tells us that one of the most common nutritional problems in the U.S. has to do with the fat we eat. We get too much saturated fat, trans-fat and polyunsaturated fat. And we don't get enough omega-3 fat, from sources like fish, green leafy vegetables and certain vegetable oils.

Experts believe this imbalance is fueling health problems ranging from attention deficit disorder to heart disease, cancer, obesity and diabetes. This is because omega-3s help reduce inflammation in our bodies, and are important for brain development and function.

She says that almost everyone could benefit by getting more omega-3s and less of the harmful fats, and the best way to do that is with both diet and EFA (essential fatty acid) supplements. Improve your fat profile by eating less beef and more fish, using low-fat dairy products, reading labels to avoid hydrogenated fats, and using mostly olive oil when you cook.

She suggests that you choose the EFA supplement that’s right for you, based on these descriptions. Always select the highest quality available and be sure that they are guaranteed to be fresh and free of contaminants.

1. Fish Oil

Fish oil is extracted from fatty fish, then purified and standardized so it always contains the same amount of each ingredient. It’s the most concentrated source of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), anti-inflammatory omega-3 fats. A gram (1,000 mg) of our Omega-T® Fish Oil contains 300 mg of EPA and 200 mg of DHA.

Fish oil can lower triglycerides, slow down the accumulation of plaque in the arteries, reduce blood pressure, inhibit colon cancer cell growth, lower the risk of heart attack and stroke, and reduce risk for dementia.

2. Krill Oil

Krill oil is an EFA supplement made from little shrimp-like creatures. It is also purified and standardized so every batch is the same. One gram has only 50 mg EPA and 90 mg DHA, less than half what fish oil contains.

However, krill oil has some unique properties that fish oil lacks. It contains astaxanthins, which are powerful antioxidants. It also contains phospholipids, compounds that are both fat-soluble and water-soluble, making krill oil easier to absorb and utilize in your body. Some of these phospholipids may prove useful against age-related brain damage. Krill oil also provides vitamin E and omega-6 and omega-9 fatty acids.

Krill oil is a relatively new product. Research done so far shows it can reduce inflammation and symptoms of arthritis, reduce cholesterol, slow cancer growth and reduce menstrual pain. Krill oil also reduces blood levels of harmful C-reactive protein, a marker of inflammation and heart disease and increases detoxifying liver enzymes.

Krill oil might be a good choice for people who have fat malabsorption, or who want to target their brain or liver. Some people alternate fish oil and krill oil, or take a half-dose of both. People with shellfish allergies should not take krill oil.

3. Cod Liver Oil

Cod liver oil has been used for centuries for general good health. One gram has 36 mg of EPA and 46 mg of DHA. Unlike fish or krill oil, cod liver oil naturally contains vitamin A and vitamin D in amounts that make it fairly easy to reach toxic level.

Cod liver oil offers similar health benefits as fish and krill oil, and additional benefits from A and D, like fighting infections and promoting healthy bones. It’s a good choice for people who do not take fish oil or extra vitamin A or D. If you take do take cod liver oil and other supplements, you should determine exactly how much vitamin A you are getting.

4. Flax Seed Oil

Flax seed oil has a long history of use for hair, skin and nails. It’s is a great source of balanced omega-3, 6 and 9 fatty acids. It doesn’t contain EPA or DHA, so it’s not a perfect substitute for fish oil, but it contains ALA (alpha linolenic acid, which can be converted to EPA and DHA. Most people convert about 20% of the ALA they consume into EPA and DHA.

Flax seed oil is a good choice for people looking for a vegetarian source of balanced fatty acids, and for people who want to target their skin, hair and nails. It’s beneficial for preventing heart disease and arrhythmia, and reducing inflammation. You may find that taking both flax seed oil and fish oil works best for you.

In Conclusion, Mareskey says that essential fatty acids are an important part of a healthy diet, and provide many benefits related to living long and well. Many types of fatty acids play unique, important roles within the body. It is especially important, however, to make sure that you are getting enough omega-3 fatty acids in your diet, as most people don't get the omega-3s they need. EFA supplements are often to only way to get enough omega-3s to get the full health benefits of a diet rich in them. The best EFA supplement for you may be one or a combination of supplements, depending on your diet and health concerns.

Author: Gail Maleskey, Licensed Dietitian
Stop Aging Now